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Beginner 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.

Feet Positioning

Simply standing on a vibration machine is a workout in itself. The machine exerts an ample workload on its own, so significant movements are not needed to begin working out. The best way to slowly introduce yourself to working out on a vibration machine is to make slight adjustments with your feet positioning. Simply bring your feet either closer together or farther apart from each another, while still keeping them parallel. Combined with the effect of whole body vibration, these slight movements will cause enough muscle stimulation for a significant workout.

Intensity Level

Another simple way to modify a workout during vibration training is to change the intensity level of the machine. Different intensity levels provide for different desired effects, with lower intensity levels (ranging from 1-28 Hz) being most beneficial for proprioception, rehabilitation, and muscle relaxation. Higher intensity levels (29 Hz and above) are most beneficial for more intensive results such as weight loss, muscle toning, and strength training.

Exercise Positioning, Duration Time & Frequency

By holding different exercise positions, you will be able to target specific parts of your body. We'll get into holding positions more in the intermediate exercises, but as an introduction, here are some examples of various positions that each target a specific body part: squat, plank, lunge, abdominal bridge, etc. Performing static and dynamic exercise positions can provide for a simple and effective modification to your training.

Lengthening the duration of your workouts can also significantly improve your WBV training. Typical workouts on the vibration plate machines can range from 5-10 minutes, but you can work your way up to a higher level of intensity by extending your workouts to 10-20 minutes each.

Another way to easily modify your workout for better results is the increase the frequency of the training. For example, increasing your exercise frequency from three days a week to five days a week will help you achieve your desired results more quickly.