FREE MOTION i Tonic User manual

USER’S MANUAL
CAUTION
Read all precautions and in-
structions in this manual before
using this equipment. Keep this
manual for future reference.
Model No. _
Serial No.
The model number and serial num-
ber are found in the location shown
below. Write the model number and
serial number in the space above.
QUESTIONS?
At FreeMotion Fitness, we’re
committed to providing complete
customer satisfaction. If you
have questions, see HOW TO
CONTACT CUSTOMER CARE on
page 2.
Model and Serial Number Decal

How to Contact Customer Care . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
SECTION 1
Important Precautions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
Warning Decal Placement . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
Before You Begin . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
How to Set Up the Vibration Platform . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
SECTION 2
How to Use the Vibration Platform . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7
SECTION 3
Maintenance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
Troubleshooting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
SECTION 4
Exercise Guidelines . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13
SECTION 5
How to Order Replacement Parts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29
TABLE OF CONTENTS
1
FREEMOTION is a registered trademark of ICON IP, Inc.

2
If you have questions after reading this manual, or if you require assistance, please contact Customer Care at the
address and phone number listed below. Please be prepared to provide the following information:
• the MODEL NUMBER OF THE PRODUCT (see the front cover of this manual for the location)
• the NAME OF THE PRODUCT (FREEMOTION®ITONIC vibration platform)
• the SERIAL NUMBER OF THE PRODUCT (see the front cover of this manual for the location)
HOW TO CONTACT CUSTOMER CARE
Customer Care: 1-800-201-2109, Monday–Friday, 8 a.m.–5 p.m. Mountain Time
FreeMotion Fitness, Inc. • 1096 Elkton Drive, Suite 600 • Colorado Springs, CO 80907

3
WARNING: To reduce the risk of serious injury, read the following important precautions
and information before operating the vibration platform.
IMPORTANT PRECAUTIONS
1. It is the responsibility of the owner to ensure
that all users of the vibration platform are ad-
equately informed of all warnings and precau-
tions.
2. Operate the vibration platform only as de-
scribed in this manual.
3. Do not operate the vibration platform until it
is properly assembled (see HOW TO SET UP
THE VIBRATION PLATFORM on page 6).
4. Keep the vibration platform indoors, away
from moisture and dust. Do not place the vi-
bration platform in a garage or covered patio,
or near water.
5. Place the vibration platform on a level sur-
face. To protect the floor or carpet from dam-
age, place a mat beneath the vibration plat-
form.
6. Regularly inspect and tighten all parts of the
vibration platform.
7. Keep children under the age of 12 and pets
away from the vibration platform at all times.
8. The vibration platform should not be used by
persons weighing more than 400 lbs. (182 kg).
9. Never allow more than one person on the
vibration platform at a time.
10. Always wear appropriate exercise clothes and
athletic shoes when operating the vibration
platform. Do not wear loose clothes that
could become caught on the vibration plat-
form.
11. Keep your back straight when using the vibra-
tion platform; do not arch your back. When
standing on the vibration platform, bend your
knees slightly and balance your weight on the
balls of your feet.
12. If you feel pain or dizziness while exercising,
stop immediately and cool down.
13. The following is a list of factors and condi-
tions that may make exercising on the vibra-
tion platform inadvisable (this list is not ex-
haustive; it is intended only for reference). If
one or more factors or conditions apply to
you, consult your physician before using the
vibration platform.
•Knee or hip implant
•Pacemaker
•Recently placed screws, pins, bolts, or
spirals
•Acute hernia, discopathy, or spondylitis
•Serious heart or vascular disease
•Acute thrombosis
•Tumor
•Serious migraine
•Epilepsy
•Serious diabetes
•Recent wound due to operation
•Fresh inflammation
•Pregnancy
14. It is recommended that you use the vibration
platform no more than 15 minutes per day and
no more than 3 times per week.
15. Be careful when stepping down from the vi-
bration platform; your muscles will feel differ-
ent after you exercise on the vibration plat-
form.

4
16. When connecting the power cord, follow the in-
structions on page 6. No other appliance
should be on the same circuit as the vibration
platform.
17. Do not modify the power cord or use an
adapter to connect the power cord to an im-
proper receptacle. Keep the power cord away
from heated surfaces. Do not use an extension
cord.
18. Never leave the vibration platform unattended
while it is running.
19. Never insert or drop any object into any
opening on the vibration platform.
20. DANGER: Always unplug the power
cord before cleaning the vibration platform
and before performing the maintenance and
adjustment procedures described in this
manual. Servicing other than the procedures
in this manual should be performed by an au-
thorized service representative only.
WARNING DECAL PLACEMENT
WARNING: Before beginning this or any exercise program, consult your physician. This
is especially important for persons over the age of 35 or persons with pre-existing health problems.
Read all instructions before using. FreeMotion Fitness assumes no responsibility for personal injury
or property damage sustained by or through the use of this product.
SAVE THESE INSTRUCTIONS
The warning decals shown below have been placed on the console in
the locations shown. If a decal is missing or illegible, see HOW TO
CONTACT CUSTOMER CARE on page 2 and order a free replace-
ment decal. Apply the decal in the location shown. Note: The
decal may not be shown at actual size.

5
Congratulations for selecting the revolutionary
FREEMOTION®ITONIC vibration platform. The vibra-
tion platform offers whole body vibration options that
will make your workouts effective and enjoyable.
For your benefit, read this manual carefully before
using the FREEMOTION ITONIC vibration platform.
If you have questions after reading this manual, please
see HOW TO CONTACT CUSTOMER CARE on page
2. To help us assist you, note your product model num-
ber and serial number before contacting us. The model
number and serial number can be found on a decal at-
tached to the vibration platform (see the front cover of
this manual for the location of the decal).
BEFORE YOU BEGIN

6
HOW TO ATTACH AND ADJUST THE LEVELING
FEET
Turn the four leveling feet into the underside of the
frame, one in each corner. If the vibration platform
rocks slightly during use, turn the leveling feet under
the front and rear of the frame until the rocking motion
is eliminated.
HOW TO CONNECT THE POWER CORD IN THE
UNITED STATES
This product must be grounded. If it should malfunc-
tion or break down, grounding provides a path of least
resistance for electric current to reduce the risk of elec-
tric shock.
This product is for use on a dedicated, 20-amp,
120-volt circuit. No other appliance should be on
the same circuit. This product is equipped with a cord
having an equipment-grounding conductor and a
grounding plug.
Plug the grounding plug into a standard NEMA 5-20
receptacle. Do not modify the plug or the receptacle.
Do not use an adapter, a surge protector, or an exten-
sion cord. Note: If the included power cord in not long
enough, see HOW TO CONTACT CUSTOMER CARE
on page 2 of this manual and order a 3.6 m (12-foot)
power cord. The receptacle must be grounded.
HOW TO CONNECT THE POWER CORD IN THE UK
This product must be earthed. If it should malfunc-
tion or break down, earthing provides a path of least
resistance for electric current to reduce the risk of elec-
tric shock.
This product is for use on a dedicated, 10-amp,
240-volt circuit. No other appliance should be on
the same circuit. The product is equipped with a cord
having an equipment-earthing conductor and an earth-
ing plug.
Plug the earthing plug
into a receptacle as
shown at the right. Do
not modify the plug or
the receptacle. Do not
use an adapter or an ex-
tension cord. The recep-
tacle must be earthed.
HOW TO SET UPTHE VIBRATION PLATFORM
DANGER: Improper connection
of the equipment-grounding conductor can
result in an increased risk of electric shock.
Check with a qualified electrician or service-
man if you are in doubt as to whether the
product is properly grounded. Do not modify
the plug provided with the product—if it will
not fit the outlet, have a proper outlet
installed by a qualified electrician. Do not use
an adapter to connect the plug to an improper
receptacle.
GR
FR/SP
UK
J
NEMA 5-20
Receptacle

7
HOW TO USE THE VIBRATION PLATFORM
HOW TO TURN ON THE POWER
IMPORTANT: If the vibration platform has been ex-
posed to cold temperatures, allow it to warm to
room temperature before turning on the power. If
you do not do this, the console displays or other
electronic components may become damaged.
Plug in the power cord (see
page 6). Next, locate the
on/off switch on the right
side of the vibration platform
near the power cord. Make
sure that the on/off switch is
in the on position.
HOW TO USE THE STRAPS
Some exercises on the vibration platform require the
use of straps (see EXERCISE GUIDELINES on page
13). To use the straps, connect the ends of the straps
to the hooks beneath the right and left sides of the
platform. Then, adjust the straps to the desired length.
HOW TO USE THE CONSOLE
Turn on the power.
See HOW TO TURN ON THE POWER above.
When you turn on the power, the display of the
console will light, the software version number will
scroll across the display, and then the word
ITONIC will appear. The console is now ready for
use.
Select exercise settings.
Press the Start button, and then select the desired
frequency, amplitude, and time settings for your vi-
bration session:
Frequency (Hz)–Turn the Hz knob to set the fre-
quency of the vibrations to 25Hz, 30Hz, 35Hz or
Massage (50Hz). The selected setting will appear
in the display above the knob.
Amplitude (l/h)–Turn the l/h knob to set the ampli-
tude of the vibrations to low or high. An “L” or an
“H” will appear in the display above the knob to in-
dicate the selected setting.
Time (Sec)–Turn the Sec knob to set the length of
the vibration session for 30, 45, or 60 seconds.
The selected setting will appear in the display
above the knob.
2
1
On
Position

8
Start the vibration session and exercise on the
vibration platform.
Press the Start button on the console or press the
start button on the right side of the frame to begin
the vibration session. Note: If you do not begin ex-
ercising within 30 seconds of entering your exer-
cise settings, the vibration platform will enter a dor-
mant mode and the word ITONIC will scroll across
the display. To exit the dormant mode, press the
Start button once.
See the accompanying exercise chart for the cor-
rect form of exercises that can be performed on
the vibration platform. When standing on the vibra-
tion platform, bend your knees slightly and bal-
ance your weight on the balls of your feet.
The display will count down the seconds remaining
in the session. When there is no time remaining,
the vibration platform will stop automatically. To
stop the vibration session at any time, press the
Stop button on the console.
Continue programming vibration sessions as
desired.
When a vibration session is completed, you can
continue to program additional vibration sessions
as desired. Note: If you do not program or start a
new vibration session within 90 seconds of the
previous session, the vibration platform will enter a
dormant mode and the word ITONIC will scroll
across the display. To exit the dormant mode,
press the Start button once.
Important: It is recommended that you use the
vibration platform no more than 15 minutes per
day and no more than 3 times per week.
When, you are finished exercising, turn off the
power.
When you are finished using the vibration plat-
form, switch the on/off switch to the off posi-
tion and unplug the power cord.
5
43

9
If you have questions about maintenance or trou-
bleshooting, see HOW TO CONTACT CUSTOMER
CARE on page 2.
Regularly inspect and properly tighten all external parts
of the vibration platform. To clean the vibration plat-
form, apply a small amount of mild multi-purpose
cleaner to a 100 percent cotton cloth and wipe the con-
sole and external surfaces. Do not spray cleaner di-
rectly onto the vibration platform or use ammonia
or acid-based cleaners to clean the vibration plat-
form.
LEVELING THE VIBRATION PLATFORM
If the vibration platform rocks slightly during use, turn
the leveling feet under the front and rear of the frame
until the rocking motion is eliminated.
HOW TO MOVE THE VIBRATION PLATFORM
Before moving the vibration platform, make sure
that the power cord is unplugged.
Due to the size and weight of the vibration plat-
form, moving it requires two persons. While one
person lifts the upper part of the frame, lift the rear of
the frame and carefully move the vibration platform to
the desired location. Then, lower the vibration platform
to the floor. CAUTION: To reduce the risk of injury,
bend your knees and keep your back straight.
Make sure to use your legs rather than your back
to lift the vibration platform.
HOW TO REPLACE THE FUSE
If the vibration platform does not function and the con-
sole does not light, even when the power cord is
plugged in and the on/off switch is in the on position,
the fuse may need to be replaced.
To replace the fuse, first switch the on/off switch to the
off position and unplug the power cord.
Remove the power
cord from the jack
on the right side of
the vibration plat-
form. Then, using a
flat-head screw-
driver, remove the
fuse holder located
next to the plug
jack. Remove the
fuse from the fuse
holder.
Check to see if the wire inside the fuse is intact. If the
wire is broken or faulty, discard the fuse and insert a
new fuse into the fuse holder. Note: The correct type of
fuse to use is listed on the fuse holder. Then, replace
the fuse holder and plug the power cord into the jack.
Plug in the power cord, switch the on/off switch to the
on position, and run the vibration platform to check for
correct operation. If further assistance is needed,
see HOW TO CONTACT CUSTOMER CARE on page
2of this manual.
MAINTENANCE
Fuse
Cover
Plug
Jack

10
TROUBLESHOOTING
STEP INSTRUCTIONS YES NO
1Check the position of the on/off switch. Is it in the on posi-
tion? Go to step 3 Go to step 2
2Switch the on/off switch to the on position. Is the display
working? Go to step 9 Go to step 3
3Pull the plug from the wall outlet. Check the plug for dam-
age. Is the plug all right? Go to step 5 Go to step 4
4Reconnect the plug to the wall outlet. Is the display
working? Go to step 10 Go to step 5
5
Check to see if the wall outlet is connected to
household/mains electricity. Is electricity available to the wall
outlet?
Go to step 7 Go to step 6
6
Repair the household/mains electricity and reconnect the
vibration platform plug to the wall outlet. Is the display
working?
Go to step 9 Go to step 7
7Check the fuse (see HOW TO REPLACE THE FUSE on
page 9). Is the fuse all right?
Contact
Customer Care Go to step 8
8
See HOW TO REPLACE THE FUSE on page 9 and
replace the fuse. Reconnect the vibration platform plug to
the wall outlet. Is the display working?
Go to step 9 Contact
Customer Care
9Does the text on the console display normally? Go to step 11 Go to step 10
10
Switch the on/off switch to the off position and then switch
the on/off switch to the on position. Does the text on the
console display normally?
Go to step 11 Contact
Customer Care
11 Check the Start and Stop buttons on the console.
Are these buttons stuck?
Contact
Customer Care Go to step 12
12 Program a vibration session as described on page 7. Do the
settings enter normally? Go to step 13 Contact Customer Care
Most vibration platform problems can be solved by following the steps below. If further assistance is
needed, please see HOW TO CONTACT CUSTOMER CARE on page 2 of this manual.

11
STEP INSTRUCTIONS YES NO
13 Press the Start button. Does the vibration platform begin
running? Go to step 17 Go to step 14
14
Check the connection between the motor and the platform.
Isthe motor plug connected correctly and is it undam-
aged?
Contact
Customer Care Goto step 15
15
Unplug the vibration platform from the wall outlet. Repair
the motor plug, if possible. Is the connection between the
motor and the platform all right?
Go to step 16 Contact
Customer Care
16
Reconnect the vibration platform plug to the wall outlet.
Press the Start button twice and test the vibration platform.
Does the vibration platform begin running?
Go to step 17 Contact
Customer Care
17 Is the vibration platform operating normally, without any
unusual noise or vibration? Go to step 18 Go to step 23
18 Does the time setting appear in the console display? Go to step 19 Contact
Customer Care
19
Program a vibration session as described on page 7.
Press the Start button. After a few seconds, press the Stop
button. Does the vibration platform stop running?
Go to step 20 Contact
Customer Care
20 Press the Start button. Does the vibration session continue
as programmed? Go to step 21 Contact Customer Care
21
Press the Stop button. Press the start button on the lower
right side of the frame. Does the vibration platform begin
running?
Operating
normally Go to step 22
22
Check the start button on the lower right side of the frame.
The button should move freely. If the button is stuck,
loosen the button. Press the start button on the frame
again. Does the vibration platform begin running?
Operating
normally
Contact
Customer Care
23
Make sure that the vibration platform is not touching any
surrounding objects and that there are no loose objects on
the platform. Make sure that all nuts and bolts are securely
tightened. Program a vibration session as described on
page 7 and press the Start button. Is any irregular vibration
noticeable?
Contact
Customer Care Go to step 24
24 Is any irregular and/or strange noise noticeable? Contact
Customer Care
Operating
normally

12
NOTES

13
EXERCISE GUIDELINES WEEK 1
Stand on floor facing vi-
bration platform, feet hip-
width apart. Engage abs.
Press Start and slowly
step forward onto platform.
Follow with second foot.
Step down with lead foot
and follow with second
foot. Alternate stepping
and maintain controlled
breathing.
Stand on platform, feet
hip-width apart in 130-de-
gree squat. Engage abs
and maintain neutral head
and spine. Press Start and
maintain controlled breath-
ing while holding position.
For dynamic exercise, ex-
tend upward and slowly
lower to squat position.
Stand on platform, feet
hip-width apart in 130-de-
gree squat. Rise up on
toes, engage abs, and
maintain neutral head and
spine. Press Start and
maintain controlled breath-
ing while holding position.
For dynamic exercise, rise
to toes and lower slowly.
Place mat on platform.
Face vibration platform,
hands on platform shoul-
der-width apart. Extend to
plank position on toes,
chest over hands, arms
extended, maintaining a
straight spine and engag-
ing abs. Press start button
on frame and maintain
controlled breathing while
holding position. For dy-
namic exercise, slowly
lower body and return to
start position.
Place mat on platform. Sit
on platform facing side-
ways, engage abs, and lift
feet off floor. Bend knees
and cross hands over
chest. Press start button
on frame and maintain
controlled breathing while
holding position. For dy-
namic exercise, slowly
lower upper body and re-
turn to start position.
STEP UP/STEP DOWN
Hz: 30
Amplitude: L
Time: 30seconds
Rest: 30 seconds
Reps: 1
Movement: Dynamic
SQUAT
Hz: 30
Amplitude: L
Time: 30 seconds
Rest: 30 seconds
Reps: 1
Movement: Static
CALF RAISE
Hz: 30
Amplitude: L
Time: 30 seconds
Rest: 30 seconds
Reps: 1
Movement: Static
PUSH UP
Hz: 30
Amplitude: L
Time: 30 seconds
Rest: 30 seconds
Reps: 1
Movement: Dynamic
CRUNCH
Hz: 30
Amplitude: L
Time: 30 seconds
Rest: 30 seconds
Reps: 1
Movement: Dynamic

14
WEEK 1
Stand on floor facing plat-
form. Adjust straps to
elbow height. With feet
hip-width apart, stand in a
130-degree squat. Engage
abs and maintain a neutral
spine. With a strap in each
hand, palms face up, arms
bent to 90 degrees, and
elbows close to sides, pull
straps toward shoulders.
Press Start and maintain
controlled breathing while
holding position.
Place mat on platform.
Face platform. Place fore-
arms on platform, elbows
shoulder-width apart.
Maintain contact with plat-
form and grip lower portion
of frame. With feet on
floor, elevate hips, bending
70 degrees at waist. Rise
on toes and engage abs.
Press start button on
frame and maintain con-
trolled breathing while
holding position.
Place mat on platform. Sit
on platform edge facing
away from vibration plat-
form with legs extended,
heels on floor. Press start
button on frame, shift body
off platform, and lower
until elbows are bent 90
degrees. Maintain con-
trolled breathing while
holding position. For dy-
namic exercise, slowly
lower body and return to
start position.
Stand on platform, facing
away from vibration plat-
form, feet hip-width apart,
knees slightly bent. Push
Start button and slowly
bend forward at the waist,
extending hands to feet,
relaxing head and chin into
chest. Maintain controlled
breathing while holding po-
sition.
Place mat on platform. Lie
on floor in front of vibration
platform with calves rest-
ing flat on platform. Press
start button on frame and
maintain controlled breath-
ing while holding position.
BICEPS CURL
Hz: 30
Amplitude: L
Time: 30seconds
Rest: 30 seconds
Reps: 1
Movement: Static
ABS BRIDGE
Hz: 30
Amplitude: L
Time: 30 seconds
Rest: 30 seconds
Reps: 1
Movement: Static
TRICEPS DIP
Hz: 30
Amplitude: L
Time: 30 seconds
Rest: 30 seconds
Reps: 1
Movement: Static
HAMSTRING
STRETCH
Hz: 35
Amplitude: L
Time: 30 seconds
Rest: 30 seconds
Reps: 1
Movement: Static
CALF MASSAGE
Hz: 50/M
Amplitude: L
Time: 30 seconds
Rest: 30 seconds
Reps: 1
Movement: Static

15
EXERCISE GUIDELINES WEEK 2
Stand on floor facing vi-
bration platform, feet hip-
width apart. Engage abs.
Press Start and slowly
step forward onto platform.
Follow with second foot.
Step down with lead foot
and follow with second
foot. Alternate stepping
and maintain controlled
breathing.
Stand on platform, feet
hip-width apart in 130-de-
gree squat. Engage abs
and maintain neutral head
and spine. Press Start and
maintain controlled breath-
ing while holding position.
For dynamic exercise, ex-
tend upward and slowly
lower to squat position.
Stand on platform, feet
hip-width apart in 130-de-
gree squat. Rise up on
toes, engage abs, and
maintain neutral head and
spine. Press Start and
maintain controlled breath-
ing while holding position.
For dynamic exercise, rise
to toes and lower slowly.
Place mat on platform.
Face vibration platform,
hands on platform shoul-
der-width apart. Extend to
plank position on toes,
chest over hands, arms
extended, maintaining a
straight spine and engag-
ing abs. Press start button
on frame and maintain
controlled breathing while
holding position. For dy-
namic exercise, slowly
lower body and return to
start position.
Place mat on platform. Sit
on platform facing side-
ways, engage abs, and lift
feet off floor. Bend knees
and cross hands over
chest. Press start button
on frame and maintain
controlled breathing while
holding position. For dy-
namic exercise, slowly
lower upper body and re-
turn to start position.
STEP UP/STEP DOWN
Hz: 30
Amplitude: L
Time: 45seconds
Rest: 45 seconds
Reps: 1
Movement: Dynamic
SQUAT
Hz: 30
Amplitude: L
Time: 45 seconds
Rest: 45 seconds
Reps: 1
Movement: Static
CALF RAISE
Hz: 30
Amplitude: L
Time: 45 seconds
Rest: 45 seconds
Reps: 1
Movement: Static
PUSH UP
Hz: 30
Amplitude: L
Time: 45 seconds
Rest: 45 seconds
Reps: 1
Movement: Dynamic
CRUNCH
Hz: 30
Amplitude: L
Time: 45 seconds
Rest: 45 seconds
Reps: 1
Movement: Dynamic

16
WEEK 2
Stand on floor facing plat-
form. Adjust straps to
elbow height. With feet
hip-width apart, stand in a
130-degree squat. Engage
abs and maintain a neutral
spine. With a strap in each
hand, palms face up, arms
bent to 90 degrees, and
elbows close to sides, pull
straps toward shoulders.
Press Start and maintain
controlled breathing while
holding position.
Place mat on platform.
Face platform. Place fore-
arms on platform, elbows
shoulder-width apart.
Maintain contact with plat-
form and grip lower portion
of frame. With feet on
floor, elevate hips, bending
70 degrees at waist. Rise
on toes and engage abs.
Press start button on
frame and maintain con-
trolled breathing while
holding position.
Place mat on platform. Sit
on platform edge facing
away from vibration plat-
form with legs extended,
heels on floor. Press start
button on frame, shift body
off platform, and lower
until elbows are bent 90
degrees. Maintain con-
trolled breathing while
holding position. For dy-
namic exercise, slowly
lower body and return to
start position.
Stand on platform, facing
away from vibration plat-
form, feet hip-width apart,
knees slightly bent. Push
Start button and slowly
bend forward at the waist,
extending hands to feet,
relaxing head and chin into
chest. Maintain controlled
breathing while holding po-
sition.
Place mat on platform. Lie
on floor in front of vibration
platform with calves rest-
ing flat on platform. Press
start button on frame and
maintain controlled breath-
ing while holding position.
BICEPS CURL
Hz: 30
Amplitude: L
Time: 45seconds
Rest: 45 seconds
Reps: 1
Movement: Static
ABS BRIDGE
Hz: 30
Amplitude: L
Time: 45 seconds
Rest: 45 seconds
Reps: 1
Movement: Static
TRICEPS DIP
Hz: 30
Amplitude: L
Time: 45 seconds
Rest: 45 seconds
Reps: 1
Movement: Static
HAMSTRING
STRETCH
Hz: 35
Amplitude: L
Time: 45 seconds
Rest: 45 seconds
Reps: 1
Movement: Static
CALF MASSAGE
Hz: 50/M
Amplitude: L
Time: 45 seconds
Rest: 45 seconds
Reps: 1
Movement: Static

17
EXERCISE GUIDELINES WEEK 3
Stand on floor facing vi-
bration platform, feet hip-
width apart. Engage abs.
Press Start and slowly
step forward onto platform.
Follow with second foot.
Step down with lead foot
and follow with second
foot. Alternate stepping
and maintain controlled
breathing.
Stand on platform, feet
hip-width apart in 130-de-
gree squat. Engage abs
and maintain neutral head
and spine. Press Start and
maintain controlled breath-
ing while holding position.
For dynamic exercise, ex-
tend upward and slowly
lower to squat position.
Stand on platform, feet
hip-width apart in 130-de-
gree squat. Rise up on
toes, engage abs, and
maintain neutral head and
spine. Press Start and
maintain controlled breath-
ing while holding position.
For dynamic exercise, rise
to toes and lower slowly.
Place mat on platform.
Face vibration platform,
hands on platform shoul-
der-width apart. Extend to
plank position on toes,
chest over hands, arms
extended, maintaining a
straight spine and engag-
ing abs. Press start button
on frame and maintain
controlled breathing while
holding position. For dy-
namic exercise, slowly
lower body and return to
start position.
Place mat on platform. Sit
on platform facing side-
ways, engage abs, and lift
feet off floor. Bend knees
and cross hands over
chest. Press start button
on frame and maintain
controlled breathing while
holding position. For dy-
namic exercise, slowly
lower upper body and re-
turn to start position.
STEP UP/STEP DOWN
Hz: 30
Amplitude: L
Time: 45seconds
Rest: 45 seconds
Reps: 1
Movement: Dynamic
SQUAT
Hz: 30
Amplitude: L
Time: 45 seconds
Rest: 45 seconds
Reps: 1
Movement: Dynamic
CALF RAISE
Hz: 30
Amplitude: L
Time: 45 seconds
Rest: 45 seconds
Reps: 1
Movement: Static
PUSH UP
Hz: 30
Amplitude: L
Time: 45 seconds
Rest: 45 seconds
Reps: 1
Movement: Dynamic
CRUNCH
Hz: 30
Amplitude: L
Time: 45 seconds
Rest: 45 seconds
Reps: 1
Movement: Dynamic

18
WEEK 3
Stand on floor facing plat-
form. Adjust straps to
elbow height. With feet
hip-width apart, stand in a
130-degree squat. Engage
abs and maintain a neutral
spine. With a strap in each
hand, palms face up, arms
bent to 90 degrees, and
elbows close to sides, pull
straps toward shoulders.
Press Start and maintain
controlled breathing while
holding position.
Stand on floor facing vibra-
tion platform. With feet hip-
width apart, stand in 130-
degree squat. Adjust
upper body straps to waist
height and slide bar
through loops. Press Start,
engage abs and pull up-
ward, leading with elbows.
Maintain controlled breath-
ing while holding position.
Place mat on platform. Sit
on platform edge facing
away from vibration plat-
form with legs extended,
heels on floor. Press start
button on frame, shift body
off platform, and lower
until elbows are bent 90
degrees. Maintain con-
trolled breathing while
holding position. For dy-
namic exercise, slowly
lower body and return to
start position.
BICEPS CURL
Hz: 30
Amplitude: L
Time: 45seconds
Rest: 45 seconds
Reps: 1
Movement: Static
UPRIGHT ROW
Hz: 30
Amplitude: L
Time: 45 seconds
Rest: 45 seconds
Reps: 1
Movement: Static
Place mat on platform.
Face platform. Place fore-
arms on platform, elbows
shoulder-width apart.
Maintain contact with plat-
form and grip lower portion
of frame. With feet on
floor, elevate hips, bending
70 degrees at waist. Rise
on toes and engage abs.
Press start button on
frame and maintain con-
trolled breathing while
holding position.
ABS BRIDGE
Hz: 30
Amplitude: L
Time: 45 seconds
Rest: 45 seconds
Reps: 1
Movement: Static
Place mat on platform. Lie
on one side, place forearm
in center of platform and
rest other arm at side.
Place feet one in front of
other. Hips, torso, and
upper body form straight
line. Engage abs. Press
start button on frame and
maintain controlled breath-
ing while holding position.
Repeat on other side.
SIDE PLANK
Hz: 30
Amplitude: L
Time: 30 seconds
Rest: 30 seconds
Reps: 1
Movement: Static
TRICEPS DIP
Hz: 30
Amplitude: L
Time: 45 seconds
Rest: 45 seconds
Reps: 1
Movement: Static