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

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