1. Hold a pair of Spin Strong trainers in your hands. Or use just one.

2. Start spinning your arms at your side like using a jump rope. To do arm strength training, lift your arms out to the sides, out to the front, above the shoulders, etc. for the different resistance exercises.

3. Arm spinning motion should include small arm circles, not just wrist action. It helps to realize your arms are actually PULLING the trainers in these circular movements, similar to how you pull on a kite string when flying a kite.

4. Extend arms up and out from the body. The further you extend, the more you increase intensity.

5. Frequently change direction and exercises (see the Spin Strong Key Exercises page), to exercise longer.

6. If you are tired or want to extend your workout, exercise one arm at a time.

7. Optionally, combine the arm exercises with many different leg exercises. A partial list includes squats, lunges, all kinds of jumps, leg lifts and kicks. Likewise, include in activities such as walking or jogging, walking in place, using a mini trampoline, step aerobics, different fitness classes and weight or resistance training. Get creative and just keep moving.

8. Even when Spin Strong is used for just the upper body, like while standing, the exercise provides cardio conditioning, and your lower body is engaged to a high degree in stabilizing work