Power Plate® Fat Burner 1This Acceleration Training™ workout incorporates high speed, cardiovascular elements to help target problem areas, combat cellulite and aid weight loss. Combining dynamic exercises on the machine with active intervals off the machine, this is an intense workout which can help burn calories, build muscle tone and improve circulation. It is an ideal group exercise class format, as two clients can share one machine.

Power Plate Level: Intermediate/Advanced

Modalities: Number of exercises

Movement Preparation 4

Circuit with Active Interval 7

Massage and Relaxation 3

Definitions:

Sets/Duration: Number of times exercise is performed and the amount of time each exercise is executed

Frequency/Amplitude: The number of Hz to set your machine and the level of amplitude, either low or high

Execution Options:

Passive: Relaxed

Static: No joint angle movement

Dynamic: Movement

Explosive: Rapid movement

Format Options:

Station: Performing a selected exercise to completion, then moving on to perform a new exercise, with a rest between each

Circuit: Completing a number of different exercises in order, and then completing all exercises again in the same order to complete the circuit

Super Set: Going back and forth between two exercises

General ClassGuidelines

All exercises must beprogressed slowly.

How to progress an exercise:1. Change the joint angle2. Phase out handle use3. Increase time duration

of exercise4. Decrease rest period5. Increase frequency (Hz)6. Increase amplitude

(low or high)7. Add extra weight (load)

Hydration

Remember to always stay hydrated. Drink plenty of water before, during and after exercises.

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Hydration - Remember to always stay hydrated. Drink plenty of water before, during and after exercises.

2. Standing Hamstring Stretch Execution: Static

Coaching Key: • Back straight, knees slightly bent.• Push hips back to reach desired

tension.

1. Movement Preparation Movement preparation is the essential way to start any workout, as it helps prepare the body’s systems for optimal movement, as well as mentally preparing you for training. It can also help reduce muscle stiffness and the risk of injury.

1. Kneeling Hip & Quad Stretch Execution: Static

30Hz

30 Secs

Low

30Hz

30 Secs

Low

3. Squat Execution: Dynamic

4. Push Up Execution: Dynamic

30Hz

30 Secs

Low

30Hz

30 Secs

Low

Coaching Key: • Maintain neutral spine, feet hip

width apart.

Coaching Key: • Back straight, hands hip width apart.• Bend elbows to engage chest muscles.

Coaching Key: • Back straight, relax shoulders.• Push hips forward to reach desired

tension.

Please call +44 (0) 20 7483 7691 for more information.

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Hydration - Remember to always stay hydrated. Drink plenty of water before, during and after exercises.

2. Circuit with Active Interval Combining exercises on the Power Plate® machine with active intervals off the machine can further accelerate results. Perform each Power Plate exercise for the recommended time, followed by a cardiovascular exercise of your choice on the gym floor. i.e. jumping jacks or step-ups. No rest between exercises.

4. Wide Stance Squat Execution: Dynamic

3. Tricep Dip Execution: Dynamic

40Hz

60 Secs

Low

40Hz

60 Secs

Low or High

1. Push Up Execution: Dynamic

2. Explosive Step-Ups Execution: Dynamic or Explosive

40Hz

60 Secs

Low

40Hz

60 Secs

Low

Coaching Key: • Back straight, feet hip width apart.• Hips close to the machine.

Coaching Key: • Maintain neutral spine, feet wide apart.

Coaching Key: • Back straight, hands hip width apart.• Bend elbows to engage chest muscles.

Circuit One.

Please call +44 (0) 20 7483 7691 for more information.

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Hydration - Remember to always stay hydrated. Drink plenty of water before, during and after exercises.

3. Lateral Step Ups Execution: Dynamic or Explosive

40Hz

60 Secs

Low

1. Deep Squat with Shoulder Scaption Execution: Dynamic

2. V-Sit Execution: Dynamic

40Hz

60 Secs

Low

40Hz

60 Secs

Low

Coaching Key: • Back straight, feet wide apart.• Maintain tension in arms.

Coaching Key: • Back straight, shoulders relaxed.• Maintain balance.• Engage abdominal muscles.

Circuit with Active Interval Combining exercises on the Power Plate® machine with active intervals off the machine can further accelerate results. Perform each Power Plate exercise for the recommended time, followed by a cardiovascular exercise of your choice on the gym floor. i.e. jumping jacks or step-ups. No rest between exercises.

Circuit Two.

Please call +44 (0) 20 7483 7691 for more information.

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Hydration - Remember to always stay hydrated. Drink plenty of water before, during and after exercises.

3. Massage and Relaxation The essential way to end any workout, massage and relaxation exercises can help to dissipate lactic acid and reduce the potential for delayed onset muscle soreness (DOMS), as well as encouraging the heart rate to return to its normal resting rate. Massage can also help increase circulation and reduce cellulite. The massage exercises in this protocol can be performed daily on the Power Plate® machine.

35 or 40Hz

60 Secs

Low or High

3. Calf Massage

35 or 40Hz

60 Secs

Low or High

35 or 40Hz

60 Secs

Low or High

1. Hamstring Massage 2. Quad Massage

Please call +44 (0) 20 7483 7691 for more information.

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