Light Workout

	Work on the thighs Different positions effect different areas: Position the balls of the feet as above, bend the knees to 45 degrees hold your back straight hold the console handles. Depending on your physical increase the angle of your body position this will increase the vibration effect on lower leg areas.
	Lunge Place right foot flat on the platform left foot on the floor pushing forward angle the upper torso at about 60-80 degrees. Reverse leg positions as desired. This exercise is designed for full leg development.
	Side Lunge Exercise specific to muscle stretching and flexibility Right foot flat on the platform, left leg positioned as above legs about 30 degrees apart, interlock fingers and press down on left thigh: Alternate leg positions as desired.
	Press Up Work of the upper limbs: Deltoids, pectoral chests and Placez triceps .Place both hands on the platform fingers pointing in body and legs positioned straight back from the platform. Raise and lower upper body until shoulders are level with elbows. Keep your back straight and hold the lower position. This exercise can be increased as your strength increases.
	Tricep Dip Muscles concerned: Pectoral Deltoids, Trapezoid, chests, triceps. Adopt the above position palms flat on the platform pointing away from the body, keep your back straight and feet flat on the floor. Using only your arms raise and lower your body adapt the rate of the exercise to suit your physical condition. Pressure can be increased by repositioning your feet until you find the best position to suit you.
	Sit Ups Work on the abdominal belt Position your body as above make sure your knees are gripping the upright, lock your fingers behind your head .You are now ready to perform basic sit-ups, do one sit-up and Hold back position when you have reached an angle of 90 degrees between your stomach and your thighs.
	Bridge Position your body as shown above. Keeping a straight line from your knees to your shoulders raise and lower your body. This will give you a fantastic ABS BURN if done correctly.

Massage and Relaxation

	Inner Thigh Massage Reclining position, parallel with the machine with the calf posed on the platform and the leg forming an angle of 90 °.You are now in the ideal warm down position after leg exercise, relax let the vibrations work to ease away your aches and pains. Change position for each leg.
	Thigh Massage Massage of the quadriceps: The above position with your ankles locked is one of the most relaxing ever, the vibrations work on the most used muscle groups providing relief at the end of the working day.
	Full Body Loosener Stretching position Take up the above position hold your ankles don’t, grip let your head flop now RELAX let the vibrations flow through your body.
	Meditation Position Buddha: A position which needs no explanation. RELAX…UNWIND…CHILL… Let the vibrations do the rest, set the rate to your mood and enjoy.