Vibrodisc Total Body Workout

Vibrodisc Total Body Workout

TheVibrodisc 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

Lunge

Leg Wrap with Shoulder Release

Leg_Wrap_Shoulder_Release

Bow & Arrow Stretch

Bow_Arrow_Stretch

Standing Leg Stretch

Standing_Leg_Stretch

Celebration Pose

Celebration_Pose

Unity of Hands

Unity_of_Hands_Pose

Seated Spinal Stretch

Seated_Spinal_Stretch

Sitting Forward Bend

Forward_Fold

Split Leg Forward Fold

Split_Leg_Forward_Fold

Abductor Stretch with Lateral Extension

Abductor_Stretch_Lateral_Extension

Lunge with Spinal Rotation

spinal rotation

Sitting Lateral Extension

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

half victory

Victory Pose

victory

Push-Up

push up

Side Plank - Elbow to Fist

side plank

Plank Leg Lift

plank leg

Plank Lateral Lift

plank lateral lift

Hand & Ankle Weights Sequence

To use hand weights is optionalBeginners: 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

bicep curl

Upright Row

upright row

Tricep Raise

tricep raise

One Arm Row Position 1:

one arm row

One Arm Row Position 2:

one arm row

One Arm Row Position 3:

one arm

Lateral Pulldown Postion 1:

pulldown position

Lateral Pulldown Position 2:

pulldown position

Lateral Raise Position 1:

raise position

Lateral Raise Position 2:

raise position

Lunging Deltoid Raise Position 1:

deltoid raise position

Lunging Deltoid Raise Position 2:

deltoid position

Step Sequence

These can be peformed as repetitions (reps)Beginners: 1-2 sets of 2-6 respIntermediate/Advanced: 2-3 sets of 8-15 reps

Basic Step:

basic step

Heel Dig:

heel dig

Side Leg Lift:

side leg

Kick Back:

kick back

Cross Kick:

cross kick

Ski Step:

ski steip


Ilonka Hofmann