Everything you need to know about using your whole body vibration machine, all wrapped up in a convenient infographic.

1. This guide will help you get the most out of your Whole Body Vibration machine. Follow
this workout schedule three times a week for a complete whole body vibration workout.
For some exercises, we recommend a minimum amplitude which can be increased to suit your ability. For such
exercises we will give the following indication. For optimal results, follow this hand and foot placement chart as
indicated with each movement.
The following icons will help you to
know which excercises will benefit
which parts of your body.
Arms &
Shoulders
2.5mm
5mm
8mm
11mm
Balance
Back
Chest
Lower Body/
Legs
Core
Exercise sequence: Do the following routine 3 times a week.
TRAIN
BALANCE
Choose 2 excercises
from this category. Do
each one for 30 seconds.
repeat, then move to
next category.
TONE
Choose 2 excercises from the TRAIN category and
do for 30 seconds each, then choose 2 excercises
from the TONE category and do for 15 seconds
each. Repeat all 4 excercises then move on to the
next category.
RECOVERY
RECOVERY
Lastly, choose 2 excercises
from this category and Do
each one once for 2 minutes.
Now you have finshed your
whole body workout routine.
BALANCE
Benefits
The following moves will help you improve your balance.
Transverse Balance
6-8hz BALANCE
INSTRUCTIONS
Place both of your feet on the platform
at 90 degrees to the front of the machine, with heels placed on the center
of the tilting axis. Keep your knees
slightly bent. Activate your core by
drawing your belly button in toward
your spine, and activate your buttocks
by gently squeezing.
Squat Balance
6-8hz BALANCE
MINIMUM
Single Leg Balance
6-8hz BALANCE
MINIMUM
INSTRUCTIONS
Place both of your feet on the platform at
equal distance from the tilting centre
axis. Bend at the knees, move your buttocks toward floor, and place your
weight through your heels. Place your
hands out in front of you for balance. To
ensure correct posture, make sure your
toes do not lift off the platform and keep
your knees bent, making sure your knees
do not come out past your toes. Keep
your hips square for pelvic stability.
INSTRUCTIONS
Place one foot in the middle of the platform with your knee slightly bent, then
raise your other leg as shown. Place your
hands on your hips for balance. To
ensure correct posture, keep your hips
square for pelvic stability. Remember to
alternate legs.
TRAIN
Improves
balance
(Beginner balance move)
Improves
balance
(Intermediate balance move)
Improves
balance
(Advanced balance move)
Benefits
The following moves will help you build muscle endurance.
Lateral Raise
Lateral Raise
15-22hz TRAIN
MINIMUM
INSTRUCTIONS
Place both of your feet on the platform
at equal distance from the tilting center
axis. Keep knees slightly bent and place
weight through the heels. Grip the band
with your hands, raise arms in a lateral
movement as shown. To ensure correct
posture, make sure your knees do not
come out past your toes and keep your
hips square for pelvic stability.
Modified Plank
Modified Plank
15-22hz TRAIN
MINIMUM
Arms
Shoulders.
INSTRUCTIONS
Arms
Back
Core
INSTRUCTIONS
Arms
(biceps)
Kneel on the floor with your forearms
placed on the platform at equal distance
from the tilting centre axis. Maintain
shoulder stability by squeezing your
shoulder blades together gently. To
ensure correct posture, make sure your
shoulder and neck posture is as shown,
and keep trunk rigid so your pelvis does
not sag.
Bicep Curl
Bicep Curl
15-22hz TRAIN
MINIMUM
Place both of your feet on the platform at
equal distance from the tilting center
axis. Keep knees slightly bent and for
correct posture, keep hips square for
pelvic stability. Grip the band with your
hands, then bring your hands up to
chest by bending at the elbow. To ensure
correct posture, make sure your knees do
not come out past your toes and keep
your hips square for pelvic stability.
TONE
Benefits
The following moves will help you build muscle power and strength.
Calf Raise
23-28hz TONE
MINIMUM
INSTRUCTIONS
Place both of your feet on the platform
at equal distance from the tilting centre
axis, and rise straight up onto your toes.
To ensure correct posture, keep your
hips square for pelvic stability, and
make sure you don’t lean forward.
Legs
(Calves)
Advanced Deep Lunge
23-28hz TONE
MINIMUM
Advanced Push Up
23-28hz TONE
MINIMUM
INSTRUCTIONS
Place one foot in the middle of the platform
with your knee slightly bent and place hands
on your hips for balance. Place your other foot
away from the machine as shown, with your
heel slightly raised, whilst bending at the
knee. Dip with your buttocks moving toward
the floor, but not in a forward motion. To
ensure correct posture, centre your load. This
exercise should not be felt through the knee
joint of the leg on the platform. Remember to
alternate legs.
INSTRUCTIONS
Place your palms on the platform at
equal distance from the tilting center
axis, then rise up onto your toes as
shown. Allow your elbows to bend
slightly, so your chest moves towards the
platform, then hold. To ensure correct
posture, keep your shoulder and neck
posture as shown and keep your trunk
rigid so your pelvis does not sag
RECOVERY
RECOVERY
Lower Body
Legs
Upper body
Chest
Back
Shoulders
Benefits
The following moves will help your body recover from your
workout and prevent muscle soreness, and may also relieve pain.
Groin Stretch
9-14hzRECOVERY
INSTRUCTIONS
Sit on the machine with your buttocks in
the middle of the platform. Place the
soles of your feet together and rest your
hands on the inside of your knees. Place
slight pressure on your knees and relax
into the position.
Quadriceps Massage
9-14hzRECOVERY
INSTRUCTIONS
Lie on your stomach in front of the
machine, and place your quadricep
muscles on the platform at equal distance apart as shown. Keep your
pelvis still, relax into the position.
Calf Massage
9-14hzRECOVERY
INSTRUCTIONS
Lie on your back in front of the machine,
and place your calf muscles on the platform at equal distance apart as shown.
Keep your pelvis still, relax into the position.
Legs
(groin)
Relaxes:
Front of thighs
(quadriceps)
Relaxes:
Lower legs
(Calves)
www.hypervibe.com