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