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Advanced Exercises

Medical Disclaimer: The content on this website is not intended to substitute for professional medical advice. Do not use while pregnant or if you may become pregnant. Each individual is unique, so regardless of your fitness or health level, you should contact and meet with a physician to ensure vibration training is safe for you to use.

You will want to warm-up with the same exercises listed in Warm-up Movements and Beginner Exercises. These exercises provide the optimal amount of stretching for all training levels.

Please note: These exercises will require either dumbbells or resistance bands.


You can use either dumbbells or resistance bands for this exercise. For dumbbells, place your feet parallel about a foot apart on the platform. With a dumbbell in each hand, put your arms down by your sides. Curl both arms upward so the dumbbells are end-to-end.

If you’re using resistance bands, put them under your feet to begin with. Then, hold the left resistance band with your left hand, and vice versa. Hold the bands about waist-level, and extend your arms straight outwards. Then, curl your left arm up, bringing your hand up towards your chest, and repeat with the other arm.

Upright Row

You'll need two dumbbells or resistance bands to complete this exercise. Hold the dumbbells or bands with your palms facing towards your body, and steady the dumbbells/bands on your thighs. Keep your feet planted on the platform, and straighten your back. Keeping the dumbbells/bands close to the torso, lift them upwards towards the head, at about chest level with the dumbbells/bands under the chin. As you lift, keep the elbows higher than your hands and forearms. You should end your upwards motion with the dumbbells/bands under your chin, and your elbows jutted outwards so your arms appear in a winged position. Lower the dumbbells/bands back to your thighs, and repeat.

Triceps Extensions

You'll need dumbbells for this exercise. Stand with your feet parallel about a foot apart on the platform. With a dumbbell in each hand (or one dumbbell held by both hands), assume a starting position by holding them directly behind the head and the elbows facing forward. Stand straight, and lift both above the head at the same time.

WBV Yoga

Combining yoga with whole body vibration training provides you not only with a feasible cool down option for workouts, but also with a viable means for both mind and muscle relaxation. WBV yoga combines exercises found in the Intermediate Exercises section with intense breathing. By clearing the mind and focusing on the muscles, you provide your body with intense burn and relief. A primary focus of WBV yoga is constant deep breathing, which allows one to refocus the mind, as well as helping to guide the workout. Be sure to control your breathing, inhaling and exhaling at a constant rate through the nose.

To begin, position your feet in the same manner as in the previous sections - shoulder width apart, with your weight being evenly distributed between both feet. Now, slightly bend the knees, which allows for your muscles to be engaged. Another important focus of WBV yoga is core strength, so be sure to keep the abs tight throughout the workout. You can accomplish this by keeping the ribs in line with the hips. Once the core is tight, arch your shoulder blades down and back, while keeping the back straight and your head up and facing forward. Make sure to keep each of these positions throughout WBV yoga.


With your core tight, knees bent, shoulders back and head up, stand on the vibration plate for 1 minute, while breathing consistently and evenly through your nose.

Standing Forward Bend

Bend forward and down with your hands going from your hips to your thighs or calves. If you are flexible enough, reach down to your toes. Take five deep, even breaths.

Quad Stretch

Put one foot in the center of the vibration platform, and lift the other leg up and bent behind you, making sure to grab the ankle so as to provide for a deep quadriceps and calf stretch. Take five deep breaths, then switch to the other leg and repeat.

Squat (Chair Pose)

Set your feet shoulder width apart, with the toes facing forward, back straight, and shoulders arched back. Bend your knees and bend at the hips, with your arms straight and facing forward. Make sure the knees do not go past the toes. Bend down and up, while take a deep breath in as you go down, and exhale as you come back up. Repeat these steps five times, taking five deep breaths as you go.

Bridge Pose

Lay down on your back with your knees bent and feet flat on the vibration platform. Use your glutes and hamstrings to raise your body up off the ground, to the point where the ribs are in line with the hips. Keep your arms flat on the ground, with your hands facing upwards. Take a deep inhale through the nose while moving upwards, and a deep exhale through the nose while moving downward on the ground. Repeat five times, for a total of five breaths.


Place your hands slightly more than shoulder width apart on the plate, with your core held tight. Bend your arms at the elbow, going down until they reach a 90-degree angle, keep your body as straight as possible and take a deep inhale. Once you move upwards, take a deep exhale, while making sure not to lock your elbows. You may choose to either perform these push-ups either with your knees bent and on the ground, or with your legs straight and your toes pointed into the ground. Complete five repetitions, for a total of five breaths.

Arm Dips

While facing away from the machine, place your palms on the edge of the vibration platform next to your body, with your fingers pointed away from the machine. Now place your feet on the ground, with your toes pointed upwards. Bend the knees and lift your body off of the platform, making sure not to lock the elbows when reaching the top. Take a deep exhale as you move upwards. As you proceed to move down, bend your elbows at a 90 degree angle and take a deep inhale. Repeat five times.

V-Sit Reach

Sit on the edge of the platform, lean back, and place your head shoulder blades on the vertical beam of the vibration machine. With your legs straight out in a V-shape in front of you, bring your knees so that they are in line with the shoulders, with your toes pointed away from the machine, and the arms pointed forward. Hold this position for five deep breaths.

Seated Forward Bend

Sit on the edge of the vibration platform, with your legs straight and your toes pointed upward. Now bend forward at the hips and reach towards the toes. Hold this position for five breaths.