3G Cardio AVT 3.0 User manual

CARDIO
3G
®
3G
CARDIO
®
AVT 3.0
Accelerated Vibration
Training™ Machine
Owner’s Manual
3G Cardio LLC
Phone: [phone]
Online: www.3GCardio.com

© Copyright 3G Cardio LLC
All Rights Reserved

Table of Contents
Accelerated Vibration Training™
Frequently Asked Questions
Safety Precautions
Warnings and Moving Machine
Features
Assembly Part List
Assembly
Console Operation AVT 3.0
Exercise Instructions
Warranty Information & Registration
Parts List and Exploded Drawings
1
3
4
5
6
7
8 - 10
11 - 12
13 - 18
19 - 20
22 - 24

1Questions? Call 888-888-7985
Welcome to Accelerated Vibration Training™ (AVT)
People all over the world are enjoying dramatic and exciting benefits through Accelerated
Vibration Training™ (AVT). Whether you’re a professional athlete or the retired couple next door,
Accelerated Vibration Training™ will build and tone your muscles, build your reflex pathways,
improve your circulation and balance, and much more.
The 3G Cardio AVT 3.0 Accelerated Vibration Training™ Machine you have purchased is among
the elite Accelerated Vibration Trainers available on the market today.
What is Accelerated Vibration Training?
Accelerated Vibration Training is an exciting and revolutionary approach to physical fitness which
greatly accelerates the traditional process of muscle strengthening and development.
In order to build stronger and better-toned muscles and, coincidently, to burn fat, muscles have
to be used – fatigued and stressed - and muscle fibers have to be broken down. After a brief period of
time, generally 24-48 hours, muscles regenerate with better tone and stronger fiber, burning fat in the
process.
Traditional fitness training such as weight lifting accomplishes this by the use of increasing
repetitions and increasing weight. In 2009, experts at 3G Cardio coined the term Progression of
Muscle Fatigue to describe what happens to muscles during traditional fitness training. Basically, as
muscles are stressed and fatigued during workout sessions, the stress and fatigue gradually and slowly
begin to spread through the muscle layers, breaking them down.
As the number of repetitions and the weight are increased, stress and fatigue slowly and gradually
continue to spread through the muscle layers and then into layers of neighboring muscles. In
traditional fitness training, Progression of Muscle Fatigue is a slow and gradual process.
Accelerated Vibration Training is an exciting advancement in fitness training because it causes the
Progression of Muscle Fatigue to happen almost instantaneously.
The motor in the 3G Cardio Accelerated Vibration Training™ Machine causes the platform you
stand on to rapidly vibrate up and down. The vibrating machines create instability, which stimulates
muscles to near peak capacity. This creates stress and fatigue in muscles by causing muscles to
reflexively and involuntarily contract - up to an amazing 30-50 times per second.
This leads to a near instantaneous Progression of Muscle Fatigue, which means the muscles are
being stimulated to near peak capacity, maximizing muscle strengthening and flexibility, without
putting undue stress on ligaments and joints.
As you hold various exercise positions (such as Squat, Bent-Over Row, Lunge, Shoulder Press,
Stretch Poses, and Massage Poses) the machine sends vibrations into the activated muscle groups.
These vibrations stimulate “fast-twitch” muscle fibers and force reflexive alternating muscle
contractions and relaxations to occur.
The basic physics for Force are defined by Sir Isaac Newton’s equation: F = m x a (Force equals
mass times acceleration).
The stimulus for the Force on the body is reversed with 3G Cardio Accelerated Vibration
Training™ Machines. Instead of the mass being increased with weights and higher numbers of
repetitions as in traditional strength training, the mass is powered up by the vibrating plate, and the
acceleration is increased. The increase in acceleration can produce the same or even better results than
increasing the weights, and with a greatly decreased risk of injury.

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Why Will I Benefit From Accelerated Vibration Training™?
When we’re young we run, jump, climb, crawl, and roll, day in and day out. As a result, muscles
are stimulated to a high degree. Unfortunately, as we get older our daily activity decreases and we stop
using many of the different muscle fibers.
In today’s fast-paced world, few people have hours to spend working out in a gym to compensate
for this decreased activity. And those who do get to the gym regularly often have gaps in their
programs and are not reaching optimum levels for stimulating their fast-twitch muscles. Also, factors
such as injuries, lack of flexibility, lack of a workout partner, lack of time, and waning determination
can limit the benefits of membership in the local gym.
The 3G Cardio AVT 3.0 Accelerated Vibration Training™ Machine offers an enjoyable and
stimulating experience in strength training right in your own home, with much lower risk to joints
and ligaments, and in a fraction of the time and effort free weights require.
Many people use the 3G Cardio AVT 3.0 Accelerated Vibration Training™ Machine as their
exclusive fitness activity because of the vast number of exercises they can do on it. Many others find it
to be a great cross training tool to complement other fitness activities.
What Are Some of the Benefits of Accelerated Vibration Training™?
Accelerated Vibration Training™ provides an easier and more effective total body workout than
traditional regimes, with less risk of injury. AVT will:
• Improve muscle strength and tone
• Improve balance
• Improve bone health and density
• Improve circulation and cardio health
• Improve the efficiency of respiratory system
• Aid in rehabilitation
• Stimulate the kinetic system
• Stimulate the nervous system
• Promote weight loss
• Stimulate secretion of anabolic hormones
• Awaken reflex pathways
• Aid in the cleansing of the lymphatic system
• Allow the body to experience stress more easily and with less risk of injury than with traditional
weight lifting or cardio training
Does Accelerated Vibration Training™ Really Work?
The answer is a resounding “yes” based on years of study and research by 3G Cardio. The new 3G
Cardio AVT 3.0 Accelerated Vibration Training™ Machine uses your body’s own reflexes to help you
reach your fitness and health potential.
Whether you’re a younger athlete looking to cross train, or an older person who’s had trouble
working out because of pain and/or lack of flexibility, the 3G Cardio Accelerated Vibration
Training™ Machine can greatly improve your fitness level and overall health.
For Seniors, or people dealing with severe health problems, Accelerated Vibration Training™
offers a new sense of empowerment by providing a safe way to exercise.

3Questions? Call 888-888-7985
Frequently Asked Questions
Q: Should I talk to a doctor before starting a training program on the Accelerated Vibration
Training™ (AVT) Machine?
A: Yes. It’s always recommended to consult a physician before starting any new conditioning
regimen. During your workout, if you experience dizziness, shortness of breath, pain, or discomfort,
stop using the machine immediately and consult a physician. Please read this entire manual for the
complete list of contraindications.
Q: Can I use the 3G Cardio AVT Machine every day?
A: It’s actually recommended that you allow 24-48 hours between workout sessions, as your
muscles need that time to break down and rebuild stronger. You will gain a feel for just how much
recovery time you need. However, you can use the Accelerated Vibration Training™ Machine for
massage and stretching on a regular basis.
Q: Can the 3G Cardio AVT Machine be used by Senior Citizens?
A: If your doctor has given you the okay, then we say, welcome aboard! Not only can Seniors use
the Accelerated Vibration Training™ Machine, but Seniors are one of the groups who can benefit
from it the most.
Many Seniors are using Accelerated Vibration Training™ to strengthen and coordinate muscles,
and as a treatment and preventative tool to battle Osteoporosis.
One of the major reasons bones weaken is lack of exercise. Accelerated Vibration Training™
(along with taking important nutrients such as calcium) is a great way to potentially slow, stop or
reverse the process of bone loss. When muscles are activated, strain is also applied to the bones, which
makes the bones stronger as well.
Q: Can Accelerated Vibration Training™ help me lose weight?
A: It most certainly can. As people build muscle they burn more calories, which helps them to
increase their metabolic rate and become leaner. Studies show Accelerated Vibration Training™ can
also help combat cellulite through improved circulation and the massage effect on skin and tissues.
3G Cardio always encourages clients to call with
questions. We love to talk fitness and we know our own
products very well. Please do not hesitate to email us at
[e-mail] or call 888-888-7985.

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Safety Precautions
Thank you for purchasing the 3G Cardio AVT Vibration Machine. Even though we go to great
efforts to ensure the quality of each product, occasional errors and/or omissions do occur.
Should you find this product to be defective or missing a part please contact us at
S[email protected] or call 888-888-7985 and we will assist you to resolve the problem.
You can also contact the store at which you made your purchase.
Be sure to read the entire manual before assembly and operation. Also, please note the following
safety precautions:
1. Before beginning any exercise program, consult your personal physician. If you experience any
pain or tightness in your chest, irregular heartbeat, shortness of breath, faintness, dizziness,
or any other unusual discomfort while exercising, stop and consult your physician before
continuing.
2. Unless authorized by 3G Cardio, under no circumstance should you attempt any type of
service.
3. Only authorized personal are permitted to service a 3G Cardio machine.
4. No person weighing over 350 lbs. should use this product.
5. Only one person at a time should use this equipment.
6. Always use this AVT Vibration Machine on a clear and level surface.
7. Do not use outdoors or near water.
8. Do not attempt to enter or exit the machine until it stops.
9. Keep children and pets away from this equipment at all times.
10. As with all exercise equipment, adequate warm up/cool down time is always recommended.
11. Inspect your machine prior to exercise to ensure that all nuts and bolts are fully tightened.
12. Turn off the power switch after use.
Contraindications Include:
• Pregnancy
• Acute thrombosis conditions
• Cardio-vascular disease
• Fresh wounds resulting from an operation or surgical intervention
• Recent hip and knee replacements. Consult Doctor/Surgeon for approval.
• Acute hernia, discopathy, spondylitis
• Epilepsy
• Heavy migraine
• Wearing recently fitted i.u. coils, metal pins, bolts or plates
For additional contraindications and a more thorough review of your own situation, consult your
doctor.

5Questions? Call 888-888-7985
Warning about mishandling or unauthorized usage
1. You always need to be balanced when standing on the vibration machine.
2. Never hang on to the handle, or push handlebar with strength. Use them only to maintain
balance. While this is a very durable machine, mishandling, aggressive or excessive force on
the uprights, and other service issues resulting from improper use may result in damage to the
machine. Unauthorized use may result in damage to the machine which will not be covered
under the 3G Cardio Warranty.
3. Always wear the proper clothing and footwear and always familiarize yourself with the operations
of any piece of exercise equipment.
4. Consult a doctor prior to starting any exercise program. If you feel faint or dizzy you should stop
exercising immediately and refrain from using until you receive a doctor’s approval.
5. This is not a toy. Please keep kids and animals away from unit and exercise common sense while
using.
Moving the Machine after Installation
1. Due to the weight of this machine, please exercise
caution while lifting or moving.
2. Never attempt to drag or slide machine as it may
damage your floor or the unit.
3. Never drop the unit as this will result in damage.
4. Please ensure that the power cord is removed and
not caught under the unit.
The following moving methods are prohibited as they can damage the column.

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Features
Handlebars
Console
Column
Console
Plate

7Questions? Call 888-888-7985
Assembly Parts List
Hardware Pack
Note: Specifications are subject to change without notice.
Plate Column Power
Cord
Hardware
Handle Strap
Handlebar
Front Cover &
Plastic Screw
Cushion
User
Manual
M10 Nut
Bolts
16mm Wrench
6mm Hexagon Socket
Screw Keys
Washers

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Assembly Steps
STEP 1: Preparing for Assembly
Open the carton of the column and check the check the spare parts, take out the column and spare
part. Please move the Expandable Polystyrene to one side of carton and close carton. As support of
plate , so that we can assemble the column. (See Pic #1 and #2)
Step 2: Unbox Base Frame and Assemble
Warning: The outer shell of this vibration machine is made of Fiberglass and can scratch easily if
mishandled. Unbox the main base frame and place on top of the upright column packaging (Pic #1).
Once you place the base frame on top of the column packaging, you may now connect the upright
column to the base frame (Pic #3). By hand, insert (4) #10 washers and M10 nuts. (Pic #4)
Pic #1
Column packing – Save all packaging
Pic #2
In the next step, unbox the main base
and place on top of column packaging.
Align top and
bottom but be
careful not to
pinch the data
cable while tight-
ening bolts down.
Pic #3 Pic #4

9Questions? Call 888-888-7985
Assembly Steps — Continued
Step 2 Continued
Lean the machine so that the underneath can be accessed. Again, be careful not to scratch the
fiberglass or lose control of the machine while leaning it to the side. While one person holds the
machine to the side, the second person can now tighten all four bolts securely.
Step 3: Data Cable Wire Connection
Once the bolts are tightened and with the machine still
leaning (Pic #7), the second person can now connect
the two plugs under the column.
Caution: Make sure that the cord is not pinched
during this step as this will harm the cable (Pic #8).
Pic #5
Tighten the column to the base
Pic #6
Included Combination Wrench
Pic #7
Connect data plugs – make sure that data
cable is not pinched in the frame.
Pic #8
Data cable connection plug

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Step 4: Attach Panel Cover to Bottom of Base Frame
With one person still leaning the machine to the side (Pic #9), the second person may now attach
the Panel Cover to the bottom of the base plate and securely tighten using (4) bolts as shown
in (Pic #10).
Step 5: Attaching the Hand Straps and Plug-In Power Cord
Secure the hand straps to the base and adjust the length to fit the user. Place the Removable Vibration
Dampening Pad on top of the base. (Pic #11) Insert the female end of the power cord into the
upright column plug. Now plug the three-prong male outlet power cord into a standard 110v outlet.
At this point you are ready to power up the unit.
NOTICE:
If you have any questions before, during, or after assembly, please do not hesitate to call 3G Cardio
Technical Support at 888-888-7985.
Assembly Steps — Continued
Pic #9
Position the Panel cover. Align the bolts
and securely tighten.
Pic #10
Pic #11
Slip the hand straps through the side
frame holds.
Pic #12
Connect the power cord to the back of
the upright column.

11 Questions? Call 888-888-7985
TIME OPTIONS：
30 Seconds 90 Seconds 180 Seconds
FREQUENCY (Hz) ：
25Hz / 30Hz： 35Hz / 40Hz： 45Hz / 50Hz
MANUAL MODE
1. When you start the machine, the M (Manual) appears on the display.
2. Press any of the preset time quick keys to set training time(30s/90s/180s)
3. Press any of the HZ quick buttons to set the workout intensity (25/30) (35/40) (45/50).
For example: if you press the Hz button 25/30 once, you will choose 25Hz, if you press
the button twice quickly, you will choose 30 Hz.
4. Press START key to begin your chosen workout.
30S
25/30
Hz
45/50
Hz
35/40
Hz
90S 180S
AV T 3.0
accelerated vibration training™
50 Hz
AV T™
speed
training weight
loss
PROG
STOPSTART / PAUSE
30S
25/30
Hz
45/50
Hz
35/40
Hz
90S
180S
AV T 3.0
accelerated vibration training™
50 Hz
AV T™
speed
training weight
loss
PROG
STOPSTART / PAUSE
30S
25/30
Hz
45/50
Hz
35/40
Hz
90S
180S
AV T 3.0
accelerated vibration training™
50 Hz
AV T™
speed
training weight
loss
PROG
STOPSTART / PAUSE
30S
25/30
Hz
45/50
Hz
35/40
Hz
90S 180S
AV T 3.0
accelerated vibration training™
50 Hz
AVT™
speed
training weight
loss
PROG
STOPSTART / PAUSE
30S
25/30
Hz
45/50
Hz
35/40
Hz
90S 180S
AV T 3.0
accelerated vibration training™
50 Hz
AVT™
speed
training weight
loss
PROG
STOPSTART / PAUSE
30S
25/30
Hz
45/50
Hz
35/40
Hz
90S 180S
AV T 3.0
accelerated vibration training™
50 Hz
AVT™
speed
training weight
loss
PROG
STOPSTART / PAUSE
Console Operation and Programming AVT 3.0
30S
25/30
Hz
45/50
Hz
35/40
Hz
90S 180S
AV T 3.0
accelerated vibration training™
50 Hz
AV T™
speed
training weight
loss
PROG
STOPSTART / PAUSE
Main Upper Console
30S
M P1 P2 P3 P4
90S
180S
AV T 3.0
25/30
Hz
45/50
Hz
35/40
Hz
PROG
PROG
STOP START / PAUSE
Lower Middle Console

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Console Operation and Programming AVT 3.0
PROGRAM MODE
For each of the four programs listed below you will see columns labeled as 1-1, 1-2, 1-3 etc... Take for example Program
1 (Abdominal Body Exercise); 1-1 refers to “Program 1; Segment 1”. Reading down the column, you will see that
“Segment 1” will last for 60 seconds and run at a 25/30 Hertz frequency. After 60 seconds, “Segment 2” will begin and
run for 45 seconds.
This will repeat all the way through 12 different segments before the program ends. The same operation will occur for
Program 2 (Lower Body Exercise); Program 3 (Whole Body Exercise) and Program 4 (Upper Body Exercise).
Each of these programs are designed to allow you to focus on a specific body part. The actual exercises you choose to
perform for each specific program can be found in the “Exercise Instructions” displayed on the next several pages of
this owner’s manual. Please remember to always consult with your doctor before beginning an exercise program. If you
should have any questions, please feel free to contact us at 1-888-888-7985.
Program 1 – Abdominal Body Exercise
Program Segment 1-1 1-2 1-3 1-4 1-5 1-6 1-7 1-8 1-9 1-10 1-11 1-12
Time 60 45 45 30 30 45 45 30 45 45 30 30
Frequency (Hz) 25/30 25/30 25/30 25/30 35/40 35/40 35/40 35/40 35/40 25/30 25/30 25/30
Program 2 – Lower Body Exercise
Program Segment 2-1 2-2 2-3 2-4 2-5 2-6 2-7 2-8 2-9
Time 60 30 60 60 30 30 60 30 30
Frequency (Hz) 25/30 25/30 35/40 35/40 25/30 35/40 35/40 25/30 25/30
Program 3 – Whole Body Exercise
Program Segment 3-1 3-2 3-3 3-4 3-5 3-6 3-7 3-8 3-9
Time 60 60 60 45 30 30 30 60 30
Frequency (Hz) 25/30 25/30 25/30 25/30 35/40 35/40 35/40 35/40 25/30
Program 4 – Upper Body Exercise
Program Segment 4-1 4-2 4-3 4-4 4-5 4-6
Time 60 30 20 30 20 60
Frequency (Hz) 25/30 25/30 35/40 25/30 35/40 25/30

13 Questions? Call 888-888-7985
Exercise Instructions
A 01 SQUAT
Stand on the 3G Cardio® AVT™ Vibration Machine with feet shoulder
width apart. Keeping the back straight and knees slightly bent gently squeeze
the leg muscles. You should feel tension in your quadriceps, buttocks and
back.
Tip: Keep good posture with back straight. If you lean slightly forward
quadriceps will be emphasized more, if you lean back hamstrings will be used
more. Keep body weight on heels.
A 02 Deep Squat
Stand on the 3G Cardio® AVT™ Vibration Machine with feet flat and
shoulder width apart. Keeping the knees directly above the feet at a 100
degree angle, gently bend the legs and squeeze the leg muscles.
Tip: As with regular squat, keep body weight on heels and try adjusting heel
pressure for best results. In addition to controlling how much quads and
hamstring are used, varying width of stance will change muscle usage.
A 03 Wide Stance Squat
Stand on the 3G Cardio® AVT™ Vibration Machine with legs wide apart
and toes turned outward. Keeping the knees directly above the feet at a
100 degree angle, gently bend the legs. You should feel tension in the back,
buttocks, quadriceps and inner thigh area.
Tip: Experiment with width and heel pressure to find comfortable stance,
make sure to keep eyes straight ahead to ensure correct posture with back
straight.
A 04 Lunge
Place one foot in the middle of the 3G Cardio® AVT™ Vibration Machine
and step back with the other foot while planting it firmly on the ground
behind you. Keeping the back straight and the knees directly above the
toes, squeeze the leg muscles. You should feel tension in the hamstrings,
quadriceps and buttocks.
Tip: Put your hands on your hips to help with balance if needed. Adjust heel
tension as needed.
A 05 Calves
Standing in the center of the 3G Cardio® AVT™ Vibration Machine, rise
up on to the balls of the feet. Keeping your back straight and abdomen tight,
you should begin to feel tension in your calf muscles. To add variation to the
exercise, try bending your knees to 90 degrees.
Tip: Squeeze your calf muscles to make it more difficult.

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Exercise Instructions
A 06 Triceps Dip
Facing away from the 3G Cardio® AVT™ Vibration Machine, firmly grip
the edge and push upwards. Now bend the arms slightly and lower the hips
toward the vibration platform plate, squeezing the shoulder blades together.
You should feel the tension mainly in your upper arms. For variation, repeat
the exercise with your legs straight.
Tip: Vary hand position in and out to train the triceps in different ways.
A 07 Biceps Curl
Position your toes slightly under the edge of the 3G Cardio® AVT™
Vibration Machine platform for support and hold the straps tightly at waist
height. Knees should be slightly bent, back and wrists kept straight. Pull your
arms upward. You should feel tension in the shoulders and biceps.
Tip: Adjust the length of the straps to train the biceps in different ways.
Focus on using just biceps to isolate them more.
A 08 Bent Over Pull
Stand in front of the 3G Cardio® AVT™ Vibration Machine. Pull the belts
upward on the side of your body. Push your chest out and shoulder-blades
together. Pull your arms backwards in a smooth motion and you should feel
tension in your upper back and shoulder area.
Vary hand position in and out to train the triceps in different ways.
Tip: Adjust the length of the straps and the angle in which you are pulling in
order to train the back in different ways.
A 09 Front Raise
Stand in front of the 3G Cardio® AVT™ Vibration Machine, legs shoulder
width apart and raise both arms horizontally in front of your torso.
Keeping your back straight and abdomen strong; pull the straps upward.
For variation, perform the same exercise from a standing position on the
vibration platform.
Tip: This is a great way to strengthen the rotator cuffs, but don’t go past
parallel. Keep back straight and eyes straight ahead.
A 10 Shoulder Press
Position the body in a horizontal line parallel with the 3G Cardio® AVT™
Vibration Machine. Hands should be shoulder width apart, legs and back
straight, head raised. Using slow and controlled movements push your
slightly bent arms toward the vibration platform and then return to the
starting position. This exercise is perfect for shoulders and upper arms.
Tip: Change amount of pressure and bend in your arms to find comfortable
angle and to vary the workout results.

15 Questions? Call 888-888-7985
Exercise Instructions
A 11 Lower Abdominals
Brace yourself on your elbows and hold onto the front edge of the 3G Cardio®
AVT™ Vibration Machine platform. Now, with a straight back, pull your
buttocks up slowly as if you wanted to pull the vibration platform toward your
feet. You should feel tension in your abdominal region. To vary the routine,
perform the same exercise from a kneeling position.
Tip: This is similar to the Plank exercise, but with even greater results for your
core because of the vibrations. Flex and squeeze abs while doing it for even
better workout.
A 12 Standing Abdominals
Stand in the center of the 3G Cardio® AVT™ Vibration Machine, feet
shoulder width apart, holding the railing at chest height. Keeping the back
straight and legs slightly bent, push your upper torso down. Immediately you’ll
begin to feel tension in your abdominal muscles.
Tip: To vary the exercise, simply bend your arms further.
A 13 Lateral Abdominals
With one foot directly behind the other, place one elbow on the 3G Cardio®
AVT™ Vibration Machine platform and lean sideways. Keeping your head,
torso and legs straight, push your shoulders down and tighten your torso
simultaneously. This exercise works the lateral abdomen.
Tip: To add some variety, try pushing your hips upward at the same time.
A 14 Push Up
Kneel in front of the 3G Cardio® AVT™ Vibration Machine, placing hands
on the vibration platform shoulder width apart with fingers facing inward.
With a straight back and strong abdomen, push off the vibration machine
platform. This exercise will strengthen chest, shoulder muscles and triceps.
Tip: For variation, try straightening your legs and lifting your knees. Vary
width of hand placement by going wide (more back and chest used) or narrow
(more triceps used).
A 15 Abdominal Crunch
Place a pillow under the small of your back, raise your legs and place your
hands under your head for support making sure to keep your elbows parallel
with the floor. Crunch your upper body toward your legs and feel the tension
in the abdominals. Ensure your buttocks and lower back do not lose contact
with the platform.
Tip: To vary the routine, lock your feet under the bottom of the upper handles.

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Exercise Instructions
A 16 Lattisimus Dip
Place your hands on the mat, shoulder width apart. Keeping wrists and
forearms straight gently push off the handles. It is important to keep the hips
straight and to push the shoulders downward. This exercise promotes muscular
arms, shoulders and abdomen. Try doing the same exercise but this time keep
your legs straight.
Tip: Vary width of hand placement to slightly change workout.
B 01 Hamstring Stretch
Position your body in a wide stance on the 3G Cardio® AVT™ Vibration
Machine, buttocks pushed backwards. Holding the handles, let your upper
torso drop as far forward as possible. This exercise will stretch the buttock and
hamstring muscle groups. Alternatively, stand up straight and let your upper
torso and arms drop forward.
Tip: If you are flexible bend over far enough to reach around the back of the
column, which will help you stretch farther. Adjust feet width to vary stretch.
B 02 Quadriceps (Hip Flexor) Stretch
Position your knee and shin on the 3G Cardio® AVT™ Vibration Machine
platform ensuring the foot remains off the Plate! Keeping the upper body and
back straight, tense your stomach. By pushing your pelvis forward you’ll be
stretching your quadriceps.
Tip: Vary this exercise by pulling the rear leg forward.
B 03 Calf Stretch
Stand sideways on the 3G Cardio® AVT™ Vibration Machine, with one leg in
front of the other and toes facing forward. The front leg should be slightly bent, the
rear leg is straight. Push the heel of the rear leg down and you should feel tension in
your calves.
Tip: To vary this exercise, keep your back straight and push your pelvis forward.
Adjust heel tension to vary as well. Try this stretch also while facing towards the
upright column and lean against the handles.
B 04 Adductor Stretch
Stand sideways on the 3G Cardio® AVT™ Vibration Machine with your
feet near the support column. Place the outside foot on the floor close to
the machine so legs are apart. Bend the outside leg while keeping the other
leg straight. While keeping the upper body straight, lower your buttocks to
the floor. This exercise will stretch the insides of your thighs. Repeat on the
opposite side.
Tip: If you are unfamiliar with this exercise, practice off the vibration machine
first to get the hang of it.

17 Questions? Call 888-888-7985
Exercise Instructions
B 05 Shoulder Stretch
Stand with your back to the 3G Cardio® AVT™ Vibration Machine and use
your left hand to pull the strap slowly up to your buttocks. Your right hand
should be placed on your head while pulling it slightly to the right. Reverse to
stretch other shoulder.
Tip: Perform exercise slowly and hold stretch for 5-10 seconds.
B 06 Pectoral Stretch
Sit with your back to the 3G Cardio® AVT™ Vibration Machine. Push
down on the vibration machine platform behind your back so that your fingers
grip the edges. By pushing your shoulders down you’ll stretch your chest and
shoulders.
Tip: You may also gently pull the straps on either side for optimum results.
C 01 Calf Massage
Lay in front of the 3G Cardio® AVT™ Vibration Machine with both calves
resting on the Vibration machine, toes pointing toward the ceiling. The rest is
easy, simply relax and enjoy an invigorating calf massage.
Tip: When using the Vibration machine for massage, focus on controlled,
relaxed breathing and relaxing muscles as much as possible.
C 02 Upper Arm Massage
Lie sideways facing the 3G Cardio® AVT™ Vibration Machine base, with legs
slightly bent. Ensure the Dampening Mat extends slightly over the edge. Rest
one arm on the vibration platform and relax.
C 03 Adductor Massage
Lie on your side facing the 3G Cardio® AVT™ Vibration Machine. Slightly
bend one leg and rest it on the Vibration machine. Making sure your body does
not touch the Plate. Now repeat the massage with the other leg.