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THE SIX EXERCISE, SIX MINUTE WORKOUT

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.

THE THREE KEY EXERCISES

Female athlete doing the Spin Strong rotary trainer to perform the T Arms exercise out to the sides.

The “T” Arms

The Propellers

The Propellers

Extend arms out to the sides at shoulder height.

Male athlete using the Spin Strong rotary trainer to perform the Propellers exercise to the front.

The Propellers

The Propellers

The Propellers

Extend arms out to the front at shoulder height.

Male athlete using the Spin Strong rotary trainer to perform the Y Arms exercise overhead.

The “Y” Arms

The Propellers

The “Y” Arms

Extend arms fully overhead and spin horizontally.

THE SECOND THREE, SINGLE ARM, EXERCISES

Male athlete using the Spin Strong rotary trainer to perform the single arm overhead exercise.

The Overhead

The 45 Degree Angle

The Figure Eight

Spin one arm directly overhead horizontally.

Male athlete using the Spin Strong rotary trainer to perform the Figure Eight exercise to the front.

The Figure Eight

The 45 Degree Angle

The Figure Eight

Do one handed figure 8’s in front using fully extended arms.

Female athlete using the Spin Strong rotary trainer for the one arm 45 degree angle exercise.

The 45 Degree Angle

The 45 Degree Angle

The 45 Degree Angle

Extend an arm out front above the head and spin the trainer in at an angle.

SPIN STRONG’S FULL SIX BY SIX WORKOUT

Complete six minute workout of the six main rotary exercises.

A diagram showing the nine main Spin Strong rotary training exercises.

WORKOUT NOTES AND TIPS

For Insync Exercises: the trainers are always pointing in same direction.


  • The time required for doing all six exercises is approximately six minutes. 
  • Spin the trainers perpendicular to extended arms with hands making small circles.
  • Do a similar number of revolutions for each exercise, such as 50 revolutions. 
  • For increased endurance, change positions of spinning arms, such as slightly moving them left, right, up and down.
  • Combine leg exercises with arm training for full body exercise. Popular choices are lunges, squats, jumping and jogging in place.

CONTACT US
Three athletes using Spin Strong rotary trainers for jump rope exercise.

JUMP ROPE LIKE EXERCISE

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.

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