How to receive your FREE 3 Month Personal Vibration Training Program : With the receipt of your charts you will also be receiving instructions on how to get in touch with us in order to receive your Free 3 Month Personal Vibration Training Program. We have a team of training experts waiting to help you get started and take the guess work out vibration training. Before designing your program we will try and make sure we have a thorough understanding of your current activity level, physical condition and personal health and fitness goals. When will you receive your charts : Our delivery time is usually between 8- 10 working days. What you can expect from the training charts : 2 superb quality, A2 convenient wall charts . 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 8-10 WORKING DAYS.