3G Cardio AVT 3.0, Owner'S Manual

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Exercise Instructions
A 01 SQUAT
Stand on the 3G Cardio® AVT™ Vibration Machine with feet shoulder
width apart. Keeping the back straight and knees slightly bent gently squeeze
the leg muscles. You should feel tension in your quadriceps, buttocks and
back.
Tip: Keep good posture with back straight. If you lean slightly forward
quadriceps will be emphasized more, if you lean back hamstrings will be used
more. Keep body weight on heels.
A 02 Deep Squat
Stand on the 3G Cardio® AVT™ Vibration Machine with feet flat and
shoulder width apart. Keeping the knees directly above the feet at a 100
degree angle, gently bend the legs and squeeze the leg muscles.
Tip: As with regular squat, keep body weight on heels and try adjusting heel
pressure for best results. In addition to controlling how much quads and
hamstring are used, varying width of stance will change muscle usage.
A 03 Wide Stance Squat
Stand on the 3G Cardio® AVT™ Vibration Machine with legs wide apart
and toes turned outward. Keeping the knees directly above the feet at a
100 degree angle, gently bend the legs. You should feel tension in the back,
buttocks, quadriceps and inner thigh area.
Tip: Experiment with width and heel pressure to find comfortable stance,
make sure to keep eyes straight ahead to ensure correct posture with back
straight.
A 04 Lunge
Place one foot in the middle of the 3G Cardio® AVT™ Vibration Machine
and step back with the other foot while planting it firmly on the ground
behind you. Keeping the back straight and the knees directly above the
toes, squeeze the leg muscles. You should feel tension in the hamstrings,
quadriceps and buttocks.
Tip: Put your hands on your hips to help with balance if needed. Adjust heel
tension as needed.
A 05 Calves
Standing in the center of the 3G Cardio® AVT™ Vibration Machine, rise
up on to the balls of the feet. Keeping your back straight and abdomen tight,
you should begin to feel tension in your calf muscles. To add variation to the
exercise, try bending your knees to 90 degrees.
Tip: Squeeze your calf muscles to make it more difficult.