2 Superb quality, giant wall charts (33" x 46") from POWRX UK .  Exercises will take you from a beginner to an advanced training level. A NEW INSERT with Training Recommendations for your vibration trainer/ whole body vibration plate will help you to understand how to  choose the best HZ and Sec settings for your needs. Complete program contains 60specific exercises for strength, stretching and relaxing massage to help see fast results with your whole body  vibration training platform. All exercises are illustrated with clear, concise instructions. All you need to progress and keep your training exciting. Simply place the wall charts by your vibration plate and follow the exercises to get the best results - fast!Every exercise appears with picture and very detailed exercise description., All exercises can be modified for training with the Confidence as well as Powervibe vibration plates.PLEASE NOTE DESPITE  AMAZON DEFAULT SHIPPING TIME  SETTING OUR PRODUCTS WILL REACH OUR US CUSTOMERS WITHIN 8-12 WORKING DAYS.