The Spin Resistance Trainer workout consists of nine exercises. Each is done for the same number of reps, typically 40 to 60, except the Figure 8 which is done less reps. The nine exercises are repeated spinning in the opposite direction for each, except for the Figure 8 which is done the original way again.
The full workout takes approximately nine minutes to complete. For more information, see the “Hints and Tips“ below.
Extend spinning arms out to the sides at shoulder height.
Extend arms fully overhead and spin horizontally.
Do one handed Figure 8 with arm extended fully to front.
Spin arms at side just like when jumping rope.
Spin arms overhead synchronized - always pointing both “fin cords” in the same direction.
Extend spinning arms out to the front at shoulder height.
Extend one arm out front above the head and spin the trainer at a 45 degree angle.
Spin arms in front synchronized - always pointing both “fin cords” in same direction.
Extend one arm overhead and spin horizontall.
Includes one set of 30 reps per exercise. Repeat for second set.
This is the Nine Exercise workout tracking sheet.
For each workout, enter the date, number of exercises done, average reps for the exercises, time spent and any notes.
See next section for worksheet that can be downloadid.
You use one of the two models in the product trial.
Download the worksheet to track on your computer or print to track on hard copy.
Spin Strong workout sheet (pdf)
DownloadAdd jumping for jump rope type exercise or add lunges as well as squats. Jog in place or use while performing other leg moves like kicking. If you include in trial, please add in comments.
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