For best results, hold poses for a minimum of one
minute. More advanced Vibration users can hold
poses up to one and a half minutes by selecting the
ADVANCED TRAINING button on your touch console and
running through these poses. If any immediate pain
is felt, STOP, get off and consult your physician. The
CV9 can also be used for warm up and recovery, in
conjunction with other tness regimes.
CardioTech cannot be held responsible for injuries
caused by incorrect and incompetent use of Vibration
equipment. For information contact CardioTech’s
Customer Service Centre on 1300 13 55 96.
9. CELLULITE MASSAGE
Sit in the centre of the platform legs outstretched
in front of you with the back of your knees in line
with the front edge of the machine.
Lean forward and relax.
Hold for 60 seconds.
10. SUPER SQUAT:
For: Quads, Calves, Lower Back,
Hamstrings, Hip & Glutes
Stand on the plate facing away from the
control console.
Place feet hip width apart and perfectly straight.
Position toes near the front edge of the plate.
Keeping feet at on the plate, placing equal
pressure into heels and toes. Drop down into a
deep squat position (almost like sitting in a chair).
For best results hold for one minute then
repeat again.
SAFETY NOTE: Use your arms and upper body as a counter balance
and make sure your knees do not come together. When the machine
stops do not jump off straight away as your muscles may be
fatigued. Just stand up and rest.
This pose should only be attempted by more experienced users.
Repeat the Basic Squat if unsure of your balance.
5. SEATED ABDOMINAL MASSAGE
For: Abdominals & Core
Sit upright in the centre of the machine.
Place feet at on the ground, knees bent.
Cross arms over your chest and relax.
Hold for 60 seconds.
6. SEATED ABDOMINAL WORKOUT
For: Abdominals & Core
Sit upright in the centre of the machine.
Place feet at on the ground, knees bent.
Cross arms over your chest and relax.
Lean back until tension can be felt in the
abdominal area.
Hold for 60 seconds.
SAFETY NOTE: Always keep feet at on the ground
and do not lean back so far you lose balance.
7. PELVIC STABILITY
For: Chest & Core
Kneel on the ground facing away from
the machine, placing your elbows
and forearms out in front clasping
hands together.
Place toes on outside edge of machine.
Lift your knees off the ground and lock your body
into a classic “plank” position (straight back).
Hold for 60 seconds.
8. RELAXING STRETCH
Stand in the middle of the platform, feet hip width
apart and straight.
Keeping your legs locked or slightly unlocked
(depending on knee comfort levels), bend forward
gently and relax.
Hold for 60 seconds.
SAFETY NOTE: This is NOT a forced stretch, it works on completely
different principles than a normal stretch. No effort is put into
touching your toes. If it happens naturally then let it, but never
apply force to this pose.
THE TONING & STRENGTH
PROGRAM EXERCISE GUIDE
THE ONE PROGRAM
USED BY WORLD
CLASS STUDIOS!
An internationally recognised Toning and Strength
Program... this Program has been commercially tested
and proven, over many years, to achieve optimum
results*. No need to deviate. In fact, varying the program
(even the order of the postures) may reduce the quality
of the training. You’ll love it – it’s a short, sweet, results
driven workout you can do in a coffee break!
WARM-UP
This is a basic Vibration pose, a very good warm-up for this
exercise program.
Feet hip width apart, perfectly straight.
Hold onto handle bar lightly.
Lock legs or slightly bend, depending on
comfort level.
Hold for 60 seconds.
1. BASIC SQUAT
For: Quads, Calves, Hamstrings, Lower
Back, Hip & Glutes (Buttocks)
Feet hip width apart and perfectly straight.
Heels at the back edge of plate.
Hold onto handle bars lightly
(no pulling or swinging).
Drop down into a deep squat, forehead almost
touching the handle bar.
Hold for 60 seconds.
SAFETY NOTE: Keep balanced at all times, no swinging back
on the handle bars. Keep your feet at on the plate, with equal
pressure through your heels and toes. Make sure your knees do not
come together as you fatigue. Push stop if you feel you are losing
form and move onto the next pose.
PRESS THE TONING STRENGTH BUTTON ON
YOUR CONSOLE... FOLLOW THESE INSTRUCTIONS
PRECISELY... HOLD YOUR POSE... AND RUN THROUGH
THIS PROGRAM IN THIS ORDER. IT’S YOUR KEY TO
SUCCESS!.
This program has been developed by Lloyd Shaw from Vibra-Train, one of the world’s
leading commercial Whole Body Vibration specialists.
Performed in just 10 minutes!
INITIAL USE
If you are using a Vibration machine
for the rst time you might like to feel
the Vibration with one foot prior to
stepping onto the Vibration Platform.
2. PUSH-UP
For: Chest, Triceps (Back of Arms) & Core
Kneel in front of machine.
Place hands near outside edge of platform.
Tip head forward so you are directly
looking at your knees.
Keeping your back straight, slowly lower your body
halfway towards the plate, by bending your elbows
in an exaggerated direction out to the sides.
Hold for 60 seconds.
SAFETY NOTE: Never look up during the pose. If you feel like you
are losing form, sit up and move back from the machine.
3. WIDE STANCE SQUAT
For: Quads, Calves, Hamstrings, Lower
Back, Hip & Glutes – works Glutes more
than basic squat
Put toes over the top of the steel pins (where the
arm straps attach) so your feet are pointing at a
slight angle outwards.
Hold onto handle bar lightly.
Drop down into a deep squat by keeping your
knees in line with your toes... forehead almost
touching the handle bar.
Keep most of your weight through your heels.
Hold for 60 seconds.
SAFETY NOTE: Make sure your knees do not start coming together
as you fatigue. Push stop if you feel you are losing form and move
onto the next pose.
4. TRICEPS DIP
For: Triceps
Sit on edge of the machine.
Place hands next to your hips (no gaps), ngers
pointing straight out.
Slide forward and drop a few inches down
the front face of the machine by bending
your elbows in an exaggerated direction out
to the sides.
Look directly at your knees the whole time.
Hold for 60 seconds.
SAFETY NOTE: Keep contact with lower back on the machine
at all times, never pull away from the machine or look up during
the pose. Keep ngers pointing straight.
The Ultimate Workout
*Results will vary between individuals and this Vibration program should be combined with an energy
controlled diet and cardio exercise for best results. 1716
