The VIBRO-DISC 20 Minute Workout

This full body workout targets all areas of the body and can be performed at home using the Vibro-Disc for just 20-30 minutes per day.

WARM UP & COOL DOWN

2.5 Minutes

It is recommended to perform this stretching sequence at the beginning and end of your workout and if you are feeling tired you can stretch in between sets.


Lunge	Leg Wrap with Shoulder Release	Bow & Arrow Stretch

Standing Leg Stretch	Celebration Pose	Unity of Hands Pose

Seated Spinal Stretch	Forward Fold	Split Leg Forward Fold

Adductor Stretch with Lateral Extension	Lunge with Spinal Rotation

TOTAL BODY SEQUENCE

7.5 Minutes

Beginners: Perform one set of each exercise and add a set every 2 weeks or as you feel comfortable.

Intermediate/Advanced Exercisers: Complete 2-3 sets of 8-15 reps for each superset.

Perform each exercise in the superset consecutively.
Rest for 10-30 seconds between supersets

ABDOMINALS / BUTTOCKS / UPPER BODY


Half Victory Pose	Victory Pose	Push Up

Side Plank - Elbow to Fist	Plank Leg Lift	Plank lateral Lift

HAND & ANKLE WEIGHTS SEQUENCE

To use hand & ankle weights is optional - for beginners, it is recommended to first learn the routine and practice for at least 2 weeks before introducing hand weights to your routine. Then start with light weights, slowly increasing over time. This will avoid the possibility of straining muscles.

TOTAL BODY STRENGTHENER


Lunge with Bicep Curl	Upright Row	Opposite Arm/Leg Lift

	One Arm Row

Lateral Pulldown		Tricep Raise

Lateral Raise

STEP SEQUENCE

7.5 Minutes

These can be performed as repetitions (reps)

Beginners: 1-2 sets of 2-6 reps Intermediate/Advanced: 2-3 sets of 8-15 reps

Increasing Cardiovascular Activity

To get the cardiovascular system activated, you need to be dynamic in your approach to ‘working out’ on the machine. You can increase your level of cardiovascular activity in the following ways…