Full Body Whole Body Vibration Routine – Intermediate Level

Whole body vibration training is a safe and effective method to stimulate the entire body and get in shape at home, with minimum time investment. This form of workout is suitable for men and women alike and can be used by people of all ages, studies showing that vibration exercises are beneficial in adults, elders and kids at the same time.

People affected by certain conditions may need professional assistance at the beginning, at least until they get used to the whole body vibration routine and manage to perform the exercises correctly, but healthy adults don’t require permanent assistance during their WBV workouts.

Vibration exercises can be done in the comfort of your home using only your whole body vibration machine and a set of dumbbells, a resistance band or an exercise mat and a step. The complexity of your workouts is set by yourself, by simply adjusting the machine’s parameters – frequency, amplitude and G-force, depending on the platform’s model.

This means that you can switch from low-intensity to moderate or advanced workouts without having to invest in additional tools, but in order to get the most of your WBV training sessions, you should choose a machine that is powerful enough to deliver the expected parameters.

The Hypervibe whole body vibration machines offer great value for money, so if you don’t own one already, make sure to check our Buyer’s Guide as well as the WBV benefits and Vibration Exercise sections, to get more familiar with this amazing form of training. If you already own a WBV platform, here’s an intermediate routine for strengthening your body and boosting energy levels after a tiring day.

Full body whole body vibration routine – intermediate level

Stand on your WBV machine with feet at #2 and set the vibration frequency to 8Hz. Maintain the position for 1 minute to warm up the muscles and prepare your body for the routine.

Repeat each of the following exercises for one minute and adjust the frequency if needed, to a level that feels comfortable. By practicing these exercises regularly your flexibility, balance and strength will improve and you will be able to increase the G-force and frequency for more intense workouts.

1. Trunk rotations

Place your feet at #1 for stability and keep the legs straight. Frequency should be set at 12-15Hz. Turn your trunk to the right, maintain for 2-3 seconds, then turn to the left and hold the position for another 2-3 seconds.

2. Pelvic tilts

Maintaining the same position and frequency setting, bring your hands on the machine’s handles. Bring your pelvis forward, keeping the knees slightly bent and the back straight. Engage the abs and glutes while doing this exercise and repeat for 1 minute.

3. Single leg bridge

Strengthen your legs and glutes and tone your calves with the WBV bridge exercise. Set the frequency at 18-20 Hz and place your feet on the platform at #2. Maintain for 1 minute or do hip raises, both these exercises are effective in toning and sculpting the lower body.

4. Planks

Set the frequency to 10-12 Hz and place your hands at #3. Maintain the plank position for one minute or if you can’t hold it for so long, do the plank exercise for 30 seconds, then rest for 2-3 seconds and continue with another 30 seconds.

5. Mid-range squats

Start in the basic stance but lower the body to a mid-range squat position. Set the frequency to 18-22 Hz and place your feet to #2. Maintain the position for 1 minute if you can, or for 30 seconds, then take a very short break and repeat for another 30 seconds. You can do static squats or regular (dynamic) squats for a more intense exercise.

6. Side/front lunges

Place one feet on the platform close to the center and set the frequency to 18-20Hz. Hold the side lunge position for 30 seconds, take a 2-3 seconds break then continue the exercise for another 30 seconds. You can opt for either static or dynamic lunges as you prefer.

7. Shoulder raises with dumbbells

Although you can do this exercise using the resistance bands from the machine, it’s even more challenging and effective if you use a set of light dumbbells. Place your feet at #2 and set the frequency at 12Hz. Hold the dumbbells in your hands and raise the hands laterally, with slow movements. You should feel the shoulders and arms working. Repeat the exercise for 1 minute.

8. Step ups

Train your ankles with this simple but efficient exercise. Place one feet at #0, and set the frequency to 18Hz. Raise and lower the body, doing regular step ups but this time on your WBV machine. You should feel your leg muscles and glutes working. Repeat the exercise for 30 seconds on each side, then take a short break and do another set of 30 seconds per side.

Finish the routine with 30 seconds of shoulder massage, hamstring massage, downward dog, quads massage and glutes massage.

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