As with any new exercise regimen it is always wise to consult your doctor, especially if you may have an underline condition.
Set vibrating plate to 30 minutes and the speed between 10-15, Step onto machine and place feet shoulder width apart. Begin with…..
Inhale deeply through your month and exhale slowly through your nose. Continue the exercise in 30 second intervals for the next 3 minute.
Place palms together, turn outwards and stretch above your head for 30 seconds intervals. Continue the exercise for the next 3 minute.
Swing both arms simultaneously in a flowing motion from the side of the body to top of your head in 30 second intervals. Continue the exercise for the next 3 minutes.
Swing each individual arm from the side of your body to the top of your head in a flowing motion in 30 second intervals. Continue the exercise for the next 3 minutes.
With both hands press together, pull toward the floor in 30 second intervals then relax. Continue the exercise for the next 3 minutes.
Swing each arm from left to right slapping each shoulder on each side in 30 second intervals. Continue the exercise for the next 3 minutes.
Swing hips back to front in 30 second intervals. Continue the exercise for the next 3 minutes.
Swing hips from side to side in 30 second intervals and continue the exercise for the next 3 minutes.
Swing arms to shoulder width level and simultaneously squat in a flowing motion in 30 second intervals. Continue the exercise for the next 3 minutes.
Bend forward as if to touch your toes and relax, allowing the machine to stretch the hamstrings in 30 second intervals. Continue the exercise for the next 3 minutes.
Recommended Training Sessions:
Set Vibration Plate to 35 Minutes, Run Position and speed at 15.
Limit your daily use of 30 minutes-1 hour per day. Allow at least 24 hours between your workout sessions. For most people, 3 sessions per week is sufficient to start seeing results.
OK LET’S GET INTO THE ROUTINE….
UPPER BODY:
With feet shoulder width apart. Extend arms approximately 45% from your body, relax and Inhale deeply through your mouth and exhale through your nose, simultaneously squeezing your legs together in 30s intervals for the next 3 minutes. Repeat the exercise for the next 3 minutes, Strengthening heart and lungs.
(Take 10s. Breaks Between each Exercise)
With feet shoulder-width apart. Begin move your arms as if you were doing jumping jacks, simultaneously, moderately tense your legs together for the next 3 minutes in 30s intervals with 10s. Breaks between Intervals. Allow the vibration plate to do the work of your legs. (Developing Legs & Shoulders).
(Take 10s. Break Before Next Exercise)
With feet shoulder apart, stand upright, slowly stretch to the left, and hold, then to the right, simultaneously tensing your legs together in 30S intervals for the next 3 minutes with (10s. Breaks) Engaging your oblique muscles. (side muscles).
(Take 10s. Break Before next Exercise)
Place feet shoulder width apart, place your fist into your opposite hand, raise arms parallel to your chest and squeeze and hold, simultaneously squeezing legs together in 30S intervals for the next 3 minutes with (10s. Breaks) Developing forearms and legs simultaneously.
(Take 30s. Break Before Next Exercise)
Mid-BODY
With feet shoulder width apart, lock your hands together and raise your elbows to the level of your chest. Twist your upper body first to the left for 30s. than to the right as far as possible, simultaneously squeezing your legs together in 30s intervals for the next 3 minutes with (10s. Breaks) Engaging oblique muscles.
(Take 30s. Break Before Next Exercise)
With feet shoulder width apart, inhale deeply through your mouth, lean forwarder slowly as if touches your toes. Simultaneously squeezing your legs together in 30s intervals for the next 3 minutes with (10s. Breaks between intervals) Bend knees to return to standing position. Allow (VP) to stimulate your leg & back muscles.
(Take 30s. Break Before Next Exercise
With feet shoulder width apart, place hands on your hips, inhale deeply through your mouth and lean back into a deep stretch, simultaneously squeezing your legs together in 30s intervals for the next 3 minutes with (10s. Breaks) Allow the (VP) to stimulate your back muscles.
(Take 30s. Break Before Next Exercise)
LOWER-BODY
Place your feet shoulder-width apart, assume a comfortable squat position, simultaneously tense your legs together in 30s intervals for the next 3 minutes with (10s. Breaks), allowing the machine to engage every lower muscle. This exercise is equivalent to a ½ mile run when done correctly.
(Take 30s. Break Before Next Exercise
Step of the machine, from a knee position, place both hands onto vibration plate shoulder-width apart. From the knee position raise your body to a full push-up extension with feet shoulder width apart and hold for 30s interval for the next 3 minutes with 10s. Breaks between intervals.
(Take 1 Minute Break Before Next Exercise
Stop machine and sit on one end of the VP, with your legs cross and extended. Start machine between 5 & 15 and lean back to a 45% angle with your hands comfortable on your chest. Squeeze your stomach muscles and hold, 30s intervals for the next 3 minutes. Lean forward, take (10s breaks between intervals) allowing the machine to target your midsection.
Great Job guys, stop machine, and feel the sensation....
With these intense low impact exercises, it’s OK to still take 30s breaks when you have reached your limit. You are in no competition and should go at your own pace...Enjoy!
With advance exercise routine, there are no 30 second intervals. The goal is to hold the exercise position for 3 minutes, or as best you can, with a 2-minute break between each exercise.
Set your vibrating plate to 35 minutes, run and a speed of 15.
Step onto plate and place feet shoulder width apart Extend arms
approximately 45% and inhale deeply through your mouth and exhale through your nose, moderately tense forearms and chest while simultaneously squeezing your legs together for the next 3 minutes. Strengthening heart and lungs.
(2 min. Break)
With feet place shoulder-width apart. Move your arm as if you were doing jumping jacks at a medium pace nonstop, inhale on each movement. Simultaneously squeezing your legs together for the next 3 minutes, Allow the vibration plate to do the work. (Developing Legs & Shoulders)
(2 min. Break)
Mid-Section:
With feet shoulder width apart. Inhale deeply and lean forward, slowly as if you were touching your toes, simultaneously squeezing your legs together for the next 3 minutes, allow the machine to stretch your body for the next 3 minutes.
(2. min. Break)
Feet at shoulder-width apart and place hands on your hips, inhale deeply through your mouth and lean back into a deep stretch, simultaneously squeezing your heels together for the next 3 minutes, Allow the (VP) to stimulate your back muscles.
(2 min. Break)
Place a fist into your other hand, raise arms 45% and squeeze and hold, inhale deeply through your mouth and exhale through your mouth or nose, simultaneously squeezing your legs together for the next 3 minutes, allowing the machine to engage your legs, forearms, Triceps, Biceps, Shoulders and Chest muscles. Light weights can be use.
(2. min. Break)
Lower Body:
With your feet shoulder-width apart, assume a comfortable squat position, inhale deeply through your mouth and exhale through your mouth or nose, simultaneously squeezing your legs together for the next 3 minutes with allowing the machine to engage every lower muscle. Equivalent to a ½ mile run.
(2. min. Break)
Step of the vibrating plate, from a kneeling position place both hands on the plate shoulder-width apart, from the kneeling position push-up and hold a push-up position extension for the next 3 minutes or as best you can.
(2. min. Break)
Step of and stop machine. Set the machine to 3- minutes. Sit on one end of the (VP), with your legs extended and cross, begin machine and lean back to a 45% angle with your hands comfortable on your chest. Squeeze stomach muscles and legs for the next 3 minutes, allowing the machine to target the midsection.
As with all new exercise regimens, it is wise to consult your doctor first, especially if you may have an underlined condition.
High impact exercises involve light to medium weight use. Suggested use between 5lb to 15lb. The key is to using weights with a vibration plate is proper form.
At the studio we can assist and guide you, but at home you must take caution and use proper form and follow the video instructions carefully to avoid injury.
These exercises are systematically structured for strength training, and caution should always be taken.
Enjoy the session.
Set Vibrating Plate to 35 Minutes, Run and speed at 15.
Step onto plate and place feet shoulder width apart. Begin medium speed jumping jacks for the next 30 seconds, take 20 second breaks between raps. Repeat the exercise for the next 3 minutes.
(2 min.. Break)
Extend arms and relax, Inhale deeply through your mouth and exhale through your nose, simultaneously squeezing your heels together in 30s intervals for the next 3 minutes with (10s. Breaks) Strengthening heart and lungs.
(2 min.. Break)
Place feet shoulder width apart on the vibration plate. With two 5-15lb dumb bells in both hands facing up, with both arms, curl and hold a dumb bell position for the next 30 seconds, take 10 second breaks and repeat the exercise for the next 3 minutes. Target biceps.
(2 min.. Break)
Place your feet shoulder width apart on the vibration plate. With two 5-15lb. Dumb bells in both hands, raise both arms in a hammer fist position for the next 30 seconds, take 10 second breaks, and repeat the exercise for the next 3 minutes. Target forearms, biceps, shoulders.
(2 min.. Break)
Place feet shoulder width apart on the vibration plate. Hold 5-15lb. Dumb-bell in front of you and squat and hold for the next 30 seconds, take 10 second breaks. Repeat the exercise for the next 3 minutes. Targeting arms and quadriceps.
Step off (2 min.. Break)
With feet shoulder width apart on the vibration plate. Hold two 5-15lb. With dumb bells in both hands, bend forward to 90% angle, and position both arms into a back arm curl extension for the next 30 seconds, take 10 breaks, and repeat the exercise for the next 3 minutes. Targeting the triceps muscles. (back arm muscles)
(2 min.. Break)
Place feet shoulder width apart on the vibration plate. Hold two 5-15lb. With dumb bells in both hands, place your arms in an overhead press position and hold for the next 30 seconds, take 10 seconds breaks, and repeat the exercise for the next 3 minutes. Targeting the shoulders.
(2 min.. Break)
With feet shoulder width apart on the vibration plate. Hold two 5-15lb. With dumb bells in both hands at your side. Extend arms parallel to your shoulders and hold for the next 30 seconds, take 10 second breaks. Repeat the exercise for the next 3 minutes. Targeting shoulders.
(2 min.. Break)
Step of vibrating plate, from a knee position place forearms onto the vibrating plate. Raise your body parallel to the floor, and hold for the next 30 seconds, take 10 second breaks. Repeat the exercise for the next 3 minutes. Targeting stomach core.
(2 min.. Break)
From a knee position, set up for a push-up position. Raise up to a full push-up position and hold for the next 30 seconds, take 10 second breaks. Repeat the exercise for the next 3 minutes. Targeting arms, chest and stomach core.
Complete your workout….
Welcome, to senior training session. As with all new exercise regimens, it is wise to consult your doctor first, especially if you may have an underlined condition.
The vibration plate will be set to walk and the speed set between 5 and 15. There will be a stool for support if needed. The session will be for 30 minutes. Each position will be held for 3 minutes in 20 second intervals.
There will be 10 positions starting from the neck and working towards the feet. Exercises are systematically structured to increase blood circulation, strengthen heart and lungs, increase flexibility, balance and bone density. For strength training consult our personal trainers.
Let’s Begin the Positions…
Set Vibration Plate to 30 Minutes, Walk and Level 10
Place your feet on the vibrating plate shoulder width apart. Inhale deeply through your mouth and exhale slowly for 20 second intervals. Take 10 second break between each breathing exercise and repeat the exercise for the next 3 minutes.
(1 Minute Break)
With feet shoulder width apart. Slowly tilt your head to the right and hold for 20 seconds. Bring your head back to center for 10 seconds, then tilt your head to the left for the next 20 seconds and repeat the neck exercise for the next 3 minutes.
(1 Minute Break)
With feet shoulder width apart. Extend your arms slightly away from your body and begin extending & contracting your fingers for the next 20 seconds. Take a 10 second break between each exercise. Repeat the exercises for the next 3 minutes.
(1 Minute Break)
With feet shoulder width apart. Swing both arms simultaneously back and forward for 20 seconds, take 10 second break and repeat the exercise for the next 3 minutes.
(1 mintue break)
With feet shoulder width apart. Place hands in a praying position and pull toward the floor until you feel the stretch on your forearms & wrist, for the next 20 seconds. Raise hands for 10 seconds and repeat the exercise for the next 3 minutes.
(1 Minute Break)
With feet shoulder width apart. Slowly tilt and stretch your upper body to the left for 20 seconds, return to center for 10 seconds, tilt your body to the right for 20 seconds, repeat exercise for 3 minutes.
(1 Minute Break)
With feet shoulder width apart. Cuff and grab both hands, elbows parallel to the floor. Slowly twist upper body to your left and hold for 20 seconds, return to center for 10 seconds, and twist upper body to the right and hold for 20 seconds. Repeat the exercise for 3 minutes.
(1 Minute Break)
With feet shoulder width apart. Slowly stretch forward as if to touch your toes, engaging the legs hamstrings and calf muscles. (use a stool if needed) hold for 20 seconds, bend knees and return to a standing position for 10 seconds and repeat the exercise for the next 3 minutes.
(1 Minute Break)
With feet shoulder width apart. Place hands on your hips, and slowly lean back, hold for 20 seconds, return to standing position, take 10 seconds breaks. Repeat the exercise for the next 3 minutes.
(1 Minute Break)
With feet shoulder width apart. Tense both legs simultaneously for the next 10 second. Take 20 second breaks between intervals and repeat the exercise. for the next 3 minutes.
(Step of Vibrating Plate)