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THE SPIN RESISTANCE Trainer WORKOUT

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.

THE NinE EXERCISES

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

The “T” Arms

THE FIGURE EIGHT

The “T” Arms

Extend spinning arms out to the sides at shoulder height.

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

The “Y” Arms

THE FIGURE EIGHT

The “T” Arms

Extend arms fully overhead and spin horizontally.

THE FIGURE EIGHT

THE FIGURE EIGHT

THE FIGURE EIGHT

Do one handed Figure 8 with arm extended fully to front.

JUMP ROPE ARMS

IN SYNCH OVERHEAD

THE FIGURE EIGHT

Spin arms at side just like when jumping rope.

IN SYNCH OVERHEAD

IN SYNCH OVERHEAD

IN SYNCH OVERHEAD

Spin arms overhead synchronized - always pointing both “fin cords” in the same direction.

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

The Propellers

IN SYNCH OVERHEAD

IN SYNCH OVERHEAD

Extend spinning arms out to the front at shoulder height.

45 Degree Angle

One Arm Overhead

45 Degree Angle

Extend one arm out front above the head and spin the trainer at a 45 degree angle.

IN SYNCH FRONT

One Arm Overhead

45 Degree Angle

Spin arms in front synchronized - always pointing both “fin cords” in same direction.

One Arm Overhead

One Arm Overhead

One Arm Overhead

Extend one arm overhead and spin horizontall.

THE Six exercisE WORKOUT VIDEO

Includes one set of 30 reps per exercise. Repeat for second set.

WORKOUT NOTES AND TIPS


  • Extend arms fully out from the body.
  • Spin the trainers in small circles perpendicular to extended arms.
  • Do a similar number of reps for all nine exercises, such as 50 reps. Then do a second set spinning arms in opposite direction (for Figure 8, use half the number of reps and spin the same way for both sets).
  • Move the arm spinning position (longitudinal axis) slightly back and forth, right and left, up and down or forward and backward, for more extensive training and to limit fatigue.


CONTACT US

Tracking YOUR WORKOUTS

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.



The two models of spin-drag trainers

You use one of the two models in the product trial.

Download SPIN STRONG WORKOUT TRACKING SHEET

Download the worksheet to track on your computer or print to track on hard copy.

Spin Strong workout sheet (pdf)

Download

Optionally combine leg EXERCISE

Add 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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