Fitpower Vibroplate pro-x68 User manual

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WORKOUT INSTRUCTION MANUAL

PRO-X68

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INDEX

4BodyCategories/15Workouts

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1. LowerPower(5workouts)

WorkoutNo.ofExercisesTotalTimeCatalogPage

1. StrongLegs 1010min.p4

2. Glutes&Legs88min.p5

3. ThighSculptor1010min.p6

4. ExplosivePower99min.p7

5. LowerFlexibility1010min.p8

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2. UpperPower(3workouts)

WorkoutNo.ofExercisesTotalTimeCatalogPage

1. Arms&Chest1111min.p9

2. Back&Shoulders77min.p10

3. UpperFlexibility1111min.p11

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3. CorePower(2workouts)

WorkoutNo.ofExercisesTotalTimeCatalogPage

1. Abdominals99min.p12

2. Hips&Waist77min.p13

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4. WholeBodyPower(5workouts)

WorkoutNo.ofExercisesTotalTimeCatalogPage

1. WholeBody

Strength1010min.p14

2. KcalMax1111min.p15

3. WholeBody

Flexibility1111min.p16

4. WholeBody

Endurance88min.p17

5. WholeBody

Relaxation77minp18

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Note to user:

1) Frequency may be chosen at the beginning of the pre-set workout

by user according to his/her fitness level:

•level beginner (25 Hz)

•intermediate (35 Hz)

•advanced (45 Hz)

2) The same frequency is used throughout the entire workout but can

be override

3) Each exercise position is performed for 30 seconds active time

4) Each active time period is followed by a resting time period of 30

seconds that user may skip

5) Many pre-set programs may be combined in the same session for

custom, longer workout

6) Review page 19 our guide of all the positions from the

VibroPLATE’s software to learn more on how to execute each

posture

7) Always consult your physician first before using VibroPLATE

8) Please refer to owner’s manual for complete list of

contraindications and proper use instructions to avoid injuries or

incidents.

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I. LOWER POWER CATEGORY ( 5 workouts)

L.P. Workout No. 1: STRONG LEGS 10 min

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1.StandingLegWarmUp‐L2.StandingLegWarmUp‐R

3.Calves4.SingleLegStand‐L

5.SingleLegStand‐R

6.Lunge‐L

7.Lunge‐R

8.WideStanceSquat9.DeepSquat10.QuadMassage

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L.P. Workout No. 2: GLUTES AND LEGS 8 min

1. Lunge‐L2.Lunge‐R

3.Hamstrin

Stretch4.DeepSquat

5.SingleLegStand‐L6.Single LegStand‐R

7.PelvicBridge 8.HamstringMassage

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L.P. Workout No. 3: THIGH SCULPTOR 10 min

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2.DeepLunge‐L

3.DeepLunge‐R

6. InnerThighMassage‐L

7.InnerThighMassage‐R8.OuterThighMassage‐L

9.OuterThighMassage‐R

1.WideStanceSquat

4.InnerThighLift‐L

5.InnerThighLift‐R

10.QuadMassage

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L.P. Workout No. 4: EXPLOSIVE POWER 9 min

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4.DeepLunge‐R

1.StandingLegWarmUp‐L2. StandingLegWarmUp‐R

7. Calves

8.WideStanceSquat

6.DeepSquat

5.Squat

9. Hamstrin

Stretch

3.DeepLunge‐L

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L.P. Workout No. 5: LOWER FLEXIBILITY 10 min

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1.StandingLegWarmUp‐L2.StandingLegWarmUp‐R

3.HamstringStretch4.CalfStretch‐L5.CalfStretch‐R

6.QuadStretch‐L7.QuadStretch‐R8.InnerThighStretch‐L

9.InnerThighStretch‐R10.HamstringMassage

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II. UPPER POWER CATEGORY ( 3 workouts)

U.P. Workout No. 1: ARMS & CHEST 11 min

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1.UpperArmWarmUp‐L2.UpperArmWarmUp‐R3. PushUp

4.TricepsIsolate5.BicepsCurl

6.SeatedPull

7.SeatedBiceps‐L 8.SeatedBiceps‐R

10.SeatedTricepsDips11.Lat Dips

9.ChestCross

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U.P. Workout No. 2: BACK & SHOULDERS 7 min

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1.BarStretch3.ForearmRaise2.UprightPull

5.ShoulderPress

6.LowerBackStabilization7.Cobra

4.LateralRaise

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U.P. Workout No. 3: UPPER FLEXIBILITY 11 min

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1.UpperArmWarmUp‐L2.UpperArmWarmUp‐R3.ShoulderStretch‐L

4.ShoulderStretch‐R5.PectoralStretch‐L6.PectoralStretch‐R

7.BarStretch

8.Shoulders&NeckRelaxor

9.LateralNeckStretch‐L

10.LateralNeckStretch‐R11.BackRelaxor

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III. CORE POWER CATEGORY ( 2 workouts)

C.P. Workout No. 1: ABDOMINALS 9 min

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1.StandingAbdominals

2.SeatedCrunch3.AbdominalCrunch

4.LowerBackStabilization5.DiagonalCrunch‐L

6.DiagonalCrunch‐R

7.AbdominalPlank

8.LateralAbdominals‐L9.LateralAbdominals‐R

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C.P. Workout No. 2: HIPS & WAIST 7 min

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1.SeatedCrunch

3.LowerBackStabilization

2.LegCross

5.LateralAbdominals‐L

6.LateralAbdominals‐R7.Twister

4.PelvicBridge

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IV. WHOLE BODY POWER CATEGORY ( 5 workouts)

W.B. Workout No. 1: WHOLE BODY STRENGTH 10 min

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1.StandingLegWarmUp‐L2.StandingLegWarmUp‐R

3.Lunge‐L4.Lunge‐R5.DeepSquat

6.AbdominalCrunch7.LowerBackStabilization

9.BicepsCurl8.LateralRaise10.UprightPull

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W.B. Workout No. 2: KCAL MAX 11 min

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1.Calves

2.DeepLunge‐L

3.DeepLunge‐R

6.PelvicBridge

7.LegCross

4.InnerThighLift‐L5.InnerThighLift‐R

8.SeatedTricepsDips

9.ForearmRaise10.LateralRaise 11.PushUp

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W.B. Workout No. 3: WHOLE BODY FLEXIBILITY 11 min

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1.ShoulderStretch‐L2.ShoulderStretch‐R3.PectoralStretch‐L

4.PectoralStretch‐R5.CalfStretch‐L6.CalfStretch‐R

7.QuadStretch‐L

8.

uadStretch‐R9.InnerThigh Stretch‐L

10.InnerThighStretch‐R

11.HamstringStretch

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W.B. Workout No. 4: WHOLE BODY ENDURANCE 8 min

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3.SingleLegStand‐L4.SingleLegStand‐R

1.Lunge‐L2.Lunge‐R

5.WideStanceSquat

6.SeatedCrunch

7.ForearmRaise 8.ChestCross

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W.B. Workout No. 5: WHOLE BODY RELAXATION 7 min

1.Shoulder&NeckRelaxor2.BackMassage

3.UpperBodyRelaxor

4.LowerBodyRelaxor

5.QuadMassage

6.HamstringMassage

7.CalvesMassage

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Guide of all positions

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1.Calves Primarytarget:Calves

•Standontheplatewithfeetshoulderwidthapart.

•Bendyourkneesslightlybutkeepyourbackstraightand

abdomentight.

•Maintainaneutralspinalalignment(donothangon

handles).

•Riseupontotheballsofyourfeetandholdtheposition.

•Feeltensionincalves,quadsandhamstrings.

Canbedoneasastaticordynamicexercise.

2.Squat Primarytarget:Quadriceps,glutes

•Standonplatew.kneesbentandfeetshoulderwidth

apart.

•Sitbackbyflexinghips,kneesandanklesslightlyuntil

desireddepthisreached.

•Keepthebackstraightandmaintainneutralspinal

alignment(donothangonhandles).

•Feeltensioninglutes,quadsandback.

Canbedoneasastaticordynamicexercise.

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3.DeepSquat Primarytarget:Quadriceps,glutes

•Standonplatew.kneesbentandfeetshoulderwidthapart.

•Keepingyourkneesdirectlyoveryourfeet,sitbackbyflexing

hips,kneesandanklesuntildesireddepthisreached(deeper

thanbasicsquat).

•Keepthebackstraightandmaintainneutralspinalalignment

(donothangonhandles).

•Feeltensioninglutes,quadsandback.

Canbedoneasastaticordynamicexercise.

4.WideStanceSquat Primarytarget:Quadriceps,glutes

1. Standonplatew.kneesbent,feetwiderthanshoulderwidth

apart,andtoesturnedoutward.

2. Keepingyourkneesdirectlyoveryourfeet,sitbackbyflexing

hips,kneesandanklesuntildesireddepthisreached.

3. Keepthebackstraightandmaintainneutralspinalalignment(do

nothangonhandles).

4. Feeltensioninglutes,quads,backandinnerthighareas.

Canbedoneasastaticordynamicexercise.

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