8
Standing Position
Push Up
Reverse Push Up
Standing Rotation
Half Squat
Static Lunge
Glute Ham Raise
Plank
Stand on the device, put your feet flat on the surface and shoulders width apart.
This will help you improve overall circulation and get ready for following exercises.
Enjoy the vibration for 90 seconds and move to the next exercise.
Put your arms on the device and feet firmly on ground, and maintain the posture
for 60 seconds.
Sit with your back to the device with your legs slightly bent and feet flat on the floor.
Place both hands on the edge of the device a shoulder width apart. Raise your
hips off the ground and keep your arms straight, and maintain the posture for
60 seconds.
Grab the resistance bands holding at chest level. Lift your arms straight out in front
of you and rotate them from side to side engaging the core throughout the movement.
Perform this exercise for 90 seconds.
Stand on the device, feet slightly apart. Bend knees in-line with toes of your feet,
and maintain the posture for 60 seconds.
Place right feet on the device and bend knees to lean body forward. Keep left leg
straight and maintain the posture for 60 seconds. Then perform with another feet on
the device and maintain the posture for another 60 seconds.
Place feet on the device and push your buns off floor. Lift your hip to a 45 degree angle
and maintain the posture for 60 seconds.
Lie face down with legs extended and elbows bent and directly under shoulders on
top of the device. Feet should be hip-width apart, and elbows should be shoulder-width
apart. you should be in a straight line from head to heels. Maintain the posture for
60 seconds.
STRENGTH TRAINING WORKOUT
There are two workout levels - beginner and advanced. Start your strength training with
beginner workout first and move forward to advanced workout according to your comfortable
pace.
We recommend starting the beginners workout on low speeds (15) with few vibrations per
minute and gradually increasing the speed as you continue exercising. It is recommended
starting the advanced workout on a little bit higher speeds (30), and you can gradually
increase the speed as you continue exercising.
ADVANTAGES OF VIBRATION
Increase the basal metabolic rate, which means you burn calories.
Increase body toning.
Increase flexibility.
Increase body circulation. Better circulation considerably helps reduce fat.
Help reduce the appearance of cellulite.
TAKE A BREAK AND DRINK SOME WATER (15 SECONDS)
BEGINNERS