Multi-resistance bands: 24 exercises for your vibration plate

Bend your knees slightly. Your back and wrists are straight. Stretch your arms out in front of your body and bend them alternately. Keep your elbows close to your body.

Bend your knees slightly. Your back and wrists are straight. Stretch your arms out in front of your body and bend them at the same time. Keep your elbows close to your body.

Grasp the handle behind your head with one hand. Support your arm just below the elbow to stabilise it. Now stretch your arm vertically upwards without any momentum.

Grasp the bar tightly with both hands and lower it behind your head. Now stretch your arms vertically upwards. Tighten your stomach to avoid a hollow back.

Sit on the plate with your feet firmly on the floor. The straps are behind your back. Start with your arms bent and stretch them straight up above your head.

Cross the straps and bend your elbows so that your forearms are parallel to the floor. Raise your arms until your hands are at shoulder height. Maintain the angle at the elbow.

Bend forward with your back straight and your knees slightly bent. Grasp the bar with your arms stretched out about shoulder width and slowly pull the bar up to your lower chest.

Cross the straps and bend forwards. Pull your arms up and bring your elbows close to your upper body. For a greater stretch of the muscles, bring your hands together as you lower them.

Grasp the bar slightly narrower than shoulder width. Pull the bar close to your body, over your elbows and under your chin. Your elbows are in line with your shoulders.

Position the bar on your shoulders. Tense your entire body and only bend forwards from the hips with a straight back until you are horizontal. Your knees are only slightly bent.

Sit on the plate. Cross the straps behind your back, lift your feet off the floor and lean back slightly. Bring your hands together above your head from the outside. Your stomach is tight the whole time.

Start with your arm outstretched on the side of the opposite leg. Pull the handle diagonally upwards by opening your upper body without moving your hips.

Stand upright and place one arm on your hip. Now bend your upper body to the side. The arm on the handle remains extended the whole time. Only use the strength from your lateral abdominal muscles.

Stand slightly wider than hip-width. The bar rests on your shoulders. Do not bend your knees beyond the tips of your toes until your thighs are parallel to the floor. Your bum should be pushed backwards.

The bar rests on your shoulders. From a hip-width stance, take a wide step backwards. Bend your front knee on the plate by 90° and not beyond the tips of your toes.

Start in a quadruped position, place your forearms on the plate, ankle cuff is on the exercising leg. When stretching backwards, tense your bottom at the end. Avoid picking up momentum.

Start in a quadruped position, place your forearms on the plate, ankle cuff is on the exercising leg. Now bend your leg and push the sole of your foot towards the ceiling until it is horizontal.

You are in a lunge position with your front foot on the plate. Start with the bar at shoulder height in front of your chest and push it forwards with force until it is above head height. Your stomach is firm and your back is straight.

Start in an upright position. The arms are slightly bent. As you take a long step backwards, bend your arms and pull them towards your chest. Your knee does not protrude beyond the tips of your toes.

You are in a lunge position with your front foot on the plate. Start with the bar on your shoulders and now push it upwards over your head.