1. THE THREE KEY EXERCISES (shown below):
Do each exercise twice, the second time spinning arms in the opposite direction. These exercises can be done using one hand at a time. Time required is less than three minutes.
2. THE THREE SINGLE ARM EXERCISES (shown below):
Do each of the exercises once in each direction. For HIIT type training, switch arms without stopping. Time required is less than three minutes.
3. OTHER EXERCISES - OPTIONAL: Insynch in front and/or overhead involve spinning the arms so the trainers are always pointing in the same direction during use. Also, jump rope arm action is another choice. As is full jump rope exercise. Many variations of the exercises are possible.
4. See the Hints and Tips folowing the exercise diagrams below.
Extend arms out to the sides at shoulder height.
Extend arms out to the front at shoulder height.
Extend arms fully overhead and spin horizontally.
Spin one arm directly overhead horizontally.
Do one handed figure 8’s in front using fully extended arms.
Extend an arm out front above the head and spin the trainer in at an angle.
Complete six minute workout of the six main rotary exercises.
Now you can get the great full body exercise, and a strength building workout, without the mistakes or the long learning curve of a jump rope.