THE NinE EXERCISES
The “T” Arms
THE FIGURE EIGHT
The “T” Arms
Extend spinning arms out to the sides at shoulder height.
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.
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.
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.
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.
You use one of the two models in the product trial.
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.