1. Forearm Frenzy™
Firmly grip the central bar with your right hand and raise your arm until POWERSPIN® is at waist height. Now, keeping your knees slightly bent and your abs pulled in tightly, begin to rotate the forearm in a clockwise direction until the ball runs smoothly around the tube. It won’t be long until you feel the burn in your bicep, tricep AND forearm! Repeat using the left arm and continue until you can SPIN no more!
2. Bicep Burner
Position your hands one above the other, gripping the tubing so that POWERSPIN® is resting on your tummy. Now, lift the forearms up whilst keeping the top part of your arms close to the body. When you have a 90 degree bend at the elbow, you’re ready to SPIN. Move the forearm up and down until the ball begins to roll and your bicep begins to burn!
3. Shoulder Spin
Gripping the central bar of your POWERSPIN®, extend your right arm out to the side so that your elbow is at the same height as your shoulder. Keeping your abs pulled in and your shoulders relaxed, slowly begin to rotate the forearm whilst keeping your elbow in line with your shoulder. When your shoulder and triceps can take no more, change arms and repeat.
4. Top Spin
For the arms, back and shoulders Firmly grasp the central bar and raise your arm to the side as if you are ready to wave. Your elbow should now be in line with your shoulder and POWERSPIN® faces directly forwards. Keeping the abs pulled in and the shoulders relaxed, rotate and SPIN in a circular motion either clockwise or anti-clockwise. Keep on waving until you wobble no more!!
5. Tricep Tremble
Gripping the tubing one hand above the other, raise the arms until POWERSPIN® is over your head. Your knees should be slightly bent and your abs pulled in tightly to support your lower back. Keeping the elbows at head height, move the arms backwards and forwards until the ball begins to SPIN and your triceps begin to tremble!
6. Core Cruncher
Grip your POWERSPIN® with both hands as though holding a steering wheel. With your feet hip distance apart, bend your knees whilst pushing your bottom out. You should be in a "squatting" position. Pull your abs in tightly and bring your forearms up from the elbow. Keep the upper arms close to the body.
Whilst maintaining the squat position and engaging the abs, move the forearms from side to side. When you can SPIN no more your "Core Cruncher" is complete!
