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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 Mini 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 16–17 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 Mini User Manual Lifepro
Visit our FREE library of
personal training videos at
wavermini.lifeprofitness.com
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