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There are many exercises that you can select for your workouts depending on the area of the body you
choose to exercise, level of fitness and your personal exercise objectives. We have selected a core set
of exercises to describe in this Owners Manual.
Notes: For variety you can complete your exercises in a static mode where you hold the
exercise for a specific period of time like 30 seconds or you can complete it in a dynamic
fashion where you complete a series of repetitions.
Lower Body
There are 3 options for squats on the vibration plate. Depending on your level of physical
condition and if you have any joint issues that make a deep squat difficult you may choose
to perform the option that is best for you.
Half Squat
Body Position: Stand with your feet hip width apart, eyes looking straight ahead with your
head, neck and torso in a neutral position and your hands on the handlebars for balance.
Instruction: Slightly bend your knees, so that your knees stay behind your toes. Be sure to
keep your head, neck and back in a neutral, relaxed back position.
Muscle Groups: Quads, Glutes, Hamstrings and Calves
Deep Squat
Body Position: Stand with your feet hip width apart, eyes looking straight ahead with your
head, neck and torso in a neutral position and your hands on the handlebars for balance.
Instruction: Bend your knees and lower your body into a comfortable squat position keeping
your knees behind your toes. Be sure to keep your head, neck and back in a neutral, relaxed
back position.
Muscle Groups: Quads, Glutes, Hamstrings and Calves
Wide Squat
Body Position: Stand with your feet on the outside of the platform, eyes
looking straight ahead with your head, neck and torso in a neutral position
and your hands on the handlebars for balance.
Instruction: Bend your knees and lower your body into a comfortable squat
position keeping your knees behind your toes. Be sure to keep your head,
neck and back in a neutral, relaxed back position.
Muscle Groups: Quads, Glutes, Hamstrings and Calves
exercise descriptions
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