GlamEase 7-Day Body-Care Workbook — Customer Bonus
The GlamEase™ 7-Day Body-Care Workbook
A simple 7-day program to build a hands-free body-care habit — 15 minutes a day, one focus area at a time.
How to use this workbook
Each day has one focus area, a 15-minute routine, and a one-line reflection prompt. Do it in order, or skip around — whatever fits your week. The goal isn't perfection. It's building the habit of giving yourself 15 minutes a day.
What you'll need: Your VibeSculpt, a charged battery, somewhere comfortable to sit.
Waist & Lower Back — The Foundation
We're starting where most customers feel it first: the waist and lower back. If you sit at a desk, travel a lot or carry stress in your back, this is the area that needs unwinding most.
- 0–7 min: Strap around your waist, device over the lower back. Steady mode 2.
- 7–12 min: Slide the device to one side of your waist. Same setting.
- 12–15 min: Swap to the other side. Try a rhythmic mode.
Hips & Sides
Hips hold a lot of tightness, especially after long sitting days. Today we focus there — split between the two sides so it's even.
- 0–7 min: Strap around your hips, device on the left side. Steady mode 2–3.
- 7–14 min: Switch to the right side. Same intensity.
- 14–15 min: Stand up, walk around for a minute.
Thighs — Front & Outer
The biggest muscle group of your body. Comfortable to focus on while watching something or scrolling.
- 0–5 min: Strap around your upper thigh (over the front). Left leg first, steady mode 3.
- 5–10 min: Move to the outer thigh, same leg. Try a rhythmic mode.
- 10–15 min: Switch legs. Repeat front + outer.
Glutes & Posterior
Glutes are the most-underused area in any body-care routine. Today's the day.
- 0–7 min: Strap below your hips so the device sits on your left glute. Steady mode 3.
- 7–14 min: Switch to the right glute. Try rhythmic.
- 14–15 min: Stand and stretch — a few squats or hip openers.
Arms & Shoulders
A different area today. If you type, scroll, drive or carry things, your shoulders and upper arms accumulate tension. The strap fits comfortably around the upper arm.
- 0–6 min: Strap around your left upper arm (over the bicep). Steady mode 2.
- 6–12 min: Right arm. Same setting.
- 12–15 min: Strap around your shoulders if you can manage it, or just on the back of your neck area on a low setting.
Whole Posterior — Back, Glutes, Hamstrings
Today is a flow day. Move the device down your body in one continuous session.
- 0–5 min: Lower back, steady mode 2.
- 5–10 min: Glutes, alternate left/right every 2 min.
- 10–15 min: Hamstrings (back of thigh), one side at a time.
Full Body Integration & Reset
Last day. Today you pick the focus — wherever your body is asking for attention. The 7-day program ends here, but the habit continues.
- 0–5 min: Your favourite area from the past week.
- 5–10 min: A new area you want to spend more time on.
- 10–15 min: Whole-body relaxation mode — try the gentlest rhythmic setting and just breathe.
What's Next
You've finished the 7-day workbook. Now you've got the rhythm. From here, most customers settle into one of three patterns:
- Daily 15 minutes at the same time — morning getting-ready or evening wind-down.
- 3–4 times a week, focused on whichever area feels tight that day.
- Pre-event use — before fitted outfits, holidays, dates, or a long day.
There's no wrong way. The point is that you actually use it — because the people who get the most out of VibeSculpt are the ones who make it part of the routine, not the ones who use it twice and forget.
Quick Reference Card
- Session length: 15 minutes (most days)
- Intensity: Start low, build up gradually
- Body areas: Waist, back, hips, thighs, glutes, arms
- Best paired with: Skincare routine, evening unwind, after long sitting
- What it's not: A workout replacement or medical treatment
- Charging: ~2 hours for full battery, lasts ~8 sessions
You've got this.
If you ever have questions, just reply to your order confirmation email or visit our Contact Us page.
— The GlamEase Team