Vibration Machine Exercise Routine: VibroDisc 20 Minute Workout

Vibration Machine Exercise Routine: VibroDisc 20 Minute Workout

This full body workout targets all areas of the body and can be performed at home using the Vibro-Disc for just 20-30 minutes per day.This full body workout targets all areas of the body and can be performed at home using the Vibro-Disc for just 20-30 minutes per day.


WARM UP & COOL DOWN

2.5 Minutes

It is recommended to perform this stretching sequence at the beginning and end of your workout and if you are feeling tired you can stretch in between sets.


carole28
Lunge
Leg Wrap with Shoulder Release
Bow & Arrow Stretch
Standing Leg Stretch
Celebration Pose
Unity of Hands Pose
Seated Spinal Stretch
Forward Fold
Split Leg Forward Fold
Adductor Stretch with Lateral Extension
Lunge with Spinal Rotation

TOTAL BODY SEQUENCE

7.5 Minutes

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

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

  • Perform each exercise in the superset consecutively.
  • Rest for 10-30 seconds between supersets

ABDOMINALS / BUTTOCKS / UPPER BODY

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 & ankle weights is optional - for 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.

TOTAL BODY STRENGTHENER

Lunge with Bicep Curl
Upright Row
Opposite Arm/Leg Lift
One Arm Row
Lateral Pulldown
Tricep Raise
Lateral Raise

STEP SEQUENCE

7.5 Minutes

These can be performed as repetitions (reps)

Beginners: 1-2 sets of 2-6 reps Intermediate/Advanced: 2-3 sets of 8-15 reps

Increasing Cardiovascular Activity

To get the cardiovascular system activated, you need to be dynamic in your approach to 'working out' on the machine. You can increase your level of cardiovascular activity in the following ways...

  1. Increase the speed level of the Vibro-Disc
  2. Increase the time you spend performing the more dynamic exercises
  3. Increase the speed at which you perform the repetitive exercises
  4. Use hand and ankle weights during the step routine

ABDOMINALS / THIGHS & CALVES / UPPER BODY

Basic Step
Heel Dig
Side Leg Lift
Kick Back
Cross Kick
Ski Step

Ilonka Hofmann