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Intermediate 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.


Isometric Squats

Standing on the platform with your feet shoulder width apart and the toes pointing outward at about 30-degrees, drop your hips so they're about parallel with the knees. Keep the back straight, and avoid sticking your knees out past the toes. If you have a handlebar on your machine, you can grab this for balance, hang the arms at the sides, place them on the hips or hold them in front of you for balance. This position will direct vibrations to the quadriceps and hamstrings. Hold the position for about ten seconds. Stand up slowly.


Dynamic Squats

This is a dynamic version of the isometric squat described above; you'll do the same position as the isometric squat, but you'll push yourself back up instead of holding the position. Standing on the platform with your feet shoulder width apart and the toes pointing outward at about 30-degrees, drop your hips so they're about parallel with the knees. Keep the back straight, and avoid sticking your knees out past the toes. If you have a handlebar on your machine, you can grab this for balance, hang the arms at the sides, place them on the hips or hold them in front of you for balance. Then bring the hips back up and repeat the motion.


Inner Thigh Squats

Position your feet a little bit wider than shoulder width apart, and face the toes outward at 45-degree angles. Your hands can hang at the sides, rest on the hips, hold them in front of your for balance or, if you have a handlebar on your machine, you can grab it for balance. Dip your hips so they're at about the same level as the knees, and make sure the knees do not extend beyond the toes. This will help to work the inner thighs. You can hold the position for an isometric exercise, or push yourself back up and repeat the motion for a dynamic exercise.


Leg Circles

With one foot planted firmly on the platform, lift the other leg outwards to the side. Rotate the raised leg in a circular, clockwise motion, and then in a counterclockwise motion. Repeat the same exercise with the other leg.

With your feet planted on the platform, lift the right foot off of the platform, then bring it back and lean your body forward slightly. Bend the left knee slightly. Hold that position for a few seconds, and switch feet. This works your quadriceps, hamstrings, and hips.


Lunges

Position one foot flat on the platform and place the other on your tiptoes on the floor behind you. Place your hands on the hips. Dip down so that the back knee is almost touching the floor, and the front knee does not extend beyond the toes. You can go deeper (lower the back leg) for a more intense workout or lighter (keeping the back knee further off the floor) to make this exercise easier as needed.


Calf Raises

Put your feet on the edge of the platform. The balls of the feet should be on the platform with the heel hanging off the edge. Push yourself up on the balls of your feet, holding onto the handle so you don't fall if you're having trouble balancing. Then slowly bring your heel back down below the platform, and repeat. Go slowly, and do about 20 reps at a time.


Straight Plank/Pushups

Assume the pushup starting position with your hands on the platform and your feet on the floor. You could hold that straight-arm plank position for a static (isometric) exercise that helps your abdominal muscles, or you can actually do pushups for a dynamic exercise. You can make either of these exercises less difficult by putting your knees on the floor.


Triceps Dips

The top of your platform should be at least a foot off of the floor to do this exercise. Facing away from the machine, put your palms on the edge of the platform next to your body with your fingers facing away from the machine. Place your feet on the floor with the knees bent. Raise yourself off of the platform, and bend your elbows to dip your body to stretch the triceps. Your elbows should bend to about a 90-degree angle if possible. Then push yourself back up to contract the triceps. Position your feet closer to your body for a less intense workout, or farther from your body for a more intense workout.


Leg Pull-Ins

Sit on the platform facing away from the handlebars (if present). You might have to hold onto the sides of the platform for balance. Bend your knees and lift your feet slightly off of the floor. Extend both legs at once, and bring them back towards you.


(Alternating) Knee Raise

Sit on the platform with the body facing away from the handlebars (if present) in the front. Hold onto the sides of the platform for balance. Bend the knees, lifting the feet slightly off of the ground. Then raise your knees upwards towards your chest, and, in a controlled motion, bring them back down; do not let your feet touch the ground for a more intense workout. You could also alternately raise one knee to your chest and then the other.


Abdominal Bridge

Lie on your back in front of the machine with your feet flat on the platform. Place your hands at your sides on the floor. Raise your body upwards so your torso and legs are straight to the knees, and hold the position for several seconds, then slowly lower yourself. Then repeat. For a more intense workout, do not let your butt touch the ground when you lower yourself.


Plank

The pushups in the section above puts you in a straight-arm plank position, but this exercise is a bit different. Instead of the straight arm plank, you'll put your forearms on the platform so your elbows are bent at a 90-degree angle. Your legs should be extended and your back should be straight. Hold that position for an isometric exercise. You'll workout your arms, shoulders, and back with this exercise.


Side Plank

A side plank can be helpful in working the abdominal muscles, too. With one forearm on the platform, lift your body upwards and hold it so the inside of one foot rests on the inside of the other foot. You can place your other arm on your side or place your hand on your hip. Raise the outside leg if you want to give yourself a more intense workout.


Abdominal Twist

Sit on the platform with your legs bent and feet off of the floor, resembling an upside-down 'V'. Twist your body to one side, extending the opposite leg slightly. Repeat this motion in an alternating fashion for about thirty seconds.