Manual VibroShaper Training and Eating Guide (page 3 of 12) (English)

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VibroShaper Training & Eating Guide

These exercises should all be repeated as many times as you can during your 20 second bursts. You should

be breathing heavily by the end with a raised heart beat.

VibroShaper Push Up

Place your palms on the machine a shoulder width apart with your body extended

and feet on tiptoes. Lower your upperbody until ﬂat with the machine. Push back up

until arms are straight. Repeat at pace.

VibroShaper Squat

Stand on the machine with your legs a shoulder width apart. Cross your arms placing

your palms on the opposite forearm in order to keep balance. Bend at your knees

whilst keeping your back straight until your thighs are parallel with the ground. Push

back up until standing straight. Repeat at pace.

VibroShaper Crunch

Lie with your back on the ﬂoor and the soles of your feet ﬂat on the device. Curl your

upper body up, keeping a straight back until your whole upper body is raised only

slightly off the ﬂoor. Return to the starting position. Repeat at pace.

VibroShaper Hip Raise

Lie with your back on the ﬂoor and the soles of your feet on the device; lift your hips,

raising your lower back off the ﬂoor by tightening your abs and buttocks. Return to the

starting position. Repeat at pace.

VibroShaper Arm Abduction

Stand on the machine with your legs separated a shoulder width apart. Take hold of

the power band handle, one in each hand. Begin with your arms pointing straight

down. Keep both arms straight and raise them both simultaneously out to your side

until they are horizontal with the ﬂoor. Lower them to the starting postion keeping them

straight the whole time. Repeat at pace.

VibroShaper Reverse Push Up

Sit with your back to the machine with your legs slightly bent and feet ﬂat on the ﬂoor.

Place both hands on the edge of the machine a shoulder width apart. Raise your

hips off the ground. Take your bodies weight on your arms and lower your upper body.

Lower your body until your arms are at a 90 degree angle whilst keeping your hips off

the ground. Push back up until your arms are straight. Repeat at pace.

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VibroShaper Training and Eating Guide Manual

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