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EXERCISE QUICK START GUIDE
HOW TO BEGIN
It’s a good idea to start off slow and easy with your Waver as it can take time
to get use to how vibration plates move and feel. We recommend you follow
the workout guide below--building from beginner to advanced over a period of
several weeks.
EXERCISE GUIDE
Hold the stretches and exercises on pages 16 and 17 for the number of
seconds shown in the chart below. You will build strength and stamina as you
progress through the levels.
LEVEL SPEED SECONDS
Beginner
Speed 1
15
30
45
Speed 16
15
30
45
Speed 33
15
30
45
Intermediate
Speed 34
60
75
90
Speed 50
60
75
90
Speed 66
60
75
90
Advanced
Speed 67
105
120
135
Speed 83
105
120
135
Speed 99
105
120
135
18 Waver™ User Manual Lifepro
Visit our FREE library of
personal training videos at
waver.lifeprofitness.com
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