Tunturi Classic Vibration 3.0, Owner'S Manual

5

4

BEGINNER  

(MAX 15 MIN/DAY)

INTERMEDIATE 

(MAX 20 MIN/DAY)

ADVANCED 

(MAX 30 MIN/DAY)

WARMING UP

1 X 30 SECONDS 30 HZ

1 X 30 SECONDS 30 HZ 

2 DIFFERENT EXERCISES

1 X 30 SECONDS 30 HZ 

3 DIFFERENT EXERCISES

MAIN WORKOUT

1 X 30 SECONDS 35 HZ 

2 DIFFERENT EXERCISES

1 X 30 SECONDS 35 HZ 

8 DIFFERENT EXERCISES

1 X 30 SECONDS 40 HZ 

12 DIFFERENT EXERCISES

COOLING DOWN

1 X 60 SECONDS 40 HZ 

2 DIFFERENT EXERCISES

1 X 60 SECONDS 40 HZ 

2 DIFFERENT EXERCISES

1 X 60 SECONDS 40 HZ 

3 DIFFERENT EXERCISES

FOLLOW UP

WEEK 1 AS ABOVE 

WEEK 2 MAIN WORKOUT FOR 

45 S. 

WEEK 3 MAIN WORKOUT FOR 

60 S. 

WEEK 4 EXTRA WORKOUTS

WEEK 1 AS ABOVE 

WEEK 2 MAIN WORKOUT FOR 

45 S. 

WEEK 3 MAIN WORKOUT FOR 

60 S. 

WEEK 4 EXTRA WORKOUTS 

WEEK 5-8, LIKE WEEK 1-4 WITH 

DYNAMIC EXERCISES

WEEK 1 AS ABOVE 

WEEK 2 MAIN WORKOUT FOR 

45 S. 

WEEK 3 MAIN WORKOUT FOR 

60 S. 

WEEK 4 EXTRA WORKOUTS 

WEEK 5-8, LIKE WEEK 1-4 WITH 

DYNAMIC EXERCISES

After every single exercise, make sure you rest for 60 

seconds, not to over-expose your body. Vibration 

exercises should be done with moderation.

GUIDELINES FOR EXERCISING

• To avoid muscular pain and strain, begin each workout 

by warming up and end it by cooling down. Don’t forget to 

stretch at the end of the workout. 

• At all exercises you should bend your knees, and not 

‘lock’ any joints or straighten your legs during exercise

• When doing exercises in which you have direct contact 

with the Vibration surface (either touching with hands, 

legs or bare feat), it is advised to use the comfortable mat 

during the exercise.

• For doing active exercises for more intensive workouts, 

using tensed muscles is important to the efficiency of the 

exercise. 

• Passive exercises (stretching/relaxation) do not require 

tensed muscles, and can be done more frequently.

• You can increase the intensity of the training either by 

adjusting the time or frequency of the training, or simply by 

adjusting your posture. If you bend lower, stretch further or 

put more tension to your muscles, this will increase the effort 

of the exercise.

• It is advisable to alter the muscle groups in exercises, so 

first the legs, then the arms, or abdomen. You can alter 

exercises and try to single out specific muscle groups 

according to your own wishes.

• Extra load in the form of weights is only advisable under 

supervision of a professional, as this might lead to overload 

of the joints or muscles. This is not included in the standard  

exercises. 

BASIS EXERCISING 

• To avoid muscular pain and strain, begin each workout 

by warming up and end it by cooling down. Don’t forget 

to stretch at the end of the workout.

STRETCHING 

You can stretch your muscles like normal, using the 

machine to enhance the result. Try to adapt positions and 

muscles which feel comfortable to you. Below are some 

basic exercises as examples.

Leg stretch

(Upper legs, lower 

legs), Static

Stand beside the 

Vibration plate, parallel 

to the machine. Place 

your hands on your hips.

Place one foot on the 

Training surface, with 

the inside touching 

the surface, with the 

leg straight. Lean into 

opposite leg.

EXERCISING

Some exercises can be done statically, however you can 

gain more effect by doing the exercises dynamically 

(actively squatting, bending, and moving). Below are 

some basic exercises as examples. 

Squatting Position

(Upper legs, Lower 

legs), Static/

Dynamic

Bend the knees 90 

degrees (or adjust 

the angle for desired 

intensity). Hold the 

handlebar with the arms 

horizontally.  

(do not ‘hang’) 

STATIC:

 Hold this position 

during the exercise 

period. 

DYNAMIC:

 Actively squat 

up and down during the 

exercise period.