The Vibrodisc is an extremely versatile vibration machine, which is designed using Whole Body Vibration Technology to help you lose weight, tone, stretch, recover from injury, increase muscle strength and improve circualtion.

Vibration Exercise, when combined with a range of yoga poses and stretches, is an extremely effective method for weight loss and is being used my millions of people world wide.

Warm Up and Cool Down

Stretching is vital as it improves felixibility and blood flow to your muscles. It is recommended that you perform this stretching sequence on your Vibrodisc at the beginning and end of your workout and if you are feeling tired you can stretch in between sets of the repetitions.

Lunge

Leg Wrap with Shoulder Release

Bow & Arrow Stretch

Standing Leg Stretch

Celebration Pose

Unity of Hands

Seated Spinal Stretch

Sitting Forward Bend

Split Leg Forward Fold

Abductor Stretch with Lateral Extension

Lunge with Spinal Rotation

Sitting Lateral Extension

Total Body Sequence

Beginners: Perform one set of each exercise and add a set every 2 weeks or as you feel comfortable.

Intermediate/Advanced: Complete 2-3 sets of 8-15 reps for each superset.

Half Victory Pose

Victory Pose

Push-Up

Side Plank - Elbow to Fist

Plank Leg Lift

Plank Lateral Lift

Hand & Ankle Weights Sequence

To use hand weights is optional

Beginners: It is recommended to first learn the routine and practice for at least 2 weeks before introducing hand weights to your routine. Then start with light weights, slowly increasing over time. This will avoid the possibility of straining muscles.

Lunge with Bicep Curl

Upright Row

Tricep Raise

One Arm Row Position 1:

One Arm Row Position 2:

One Arm Row Position 3:

Lateral Pulldown Postion 1:

Lateral Pulldown Position 2:

Lateral Raise Position 1:

Lateral Raise Position 2:

Lunging Deltoid Raise Position 1:

Lunging Deltoid Raise Position 2:

Step Sequence

These can be peformed as repetitions (reps)

Beginners: 1-2 sets of 2-6 resp

Intermediate/Advanced: 2-3 sets of 8-15 reps

Basic Step:

Heel Dig:

Side Leg Lift:

Kick Back:

Cross Kick:

Ski Step: