If you haven’t tried the ViPR yet, it’s high time you get familiar with the rubber tube that’s raised the bar for strength and conditioning. Think traditional barbell exercises with a more fluid range of motion, and stability challenges that incorporate your full body. Think faster, more effective and – most importantly – more interesting workouts.
You can swing, push, pull, curl or roll a ViPR – and therein lies its beauty. You get three-dimensional movement and effortless transitions from one exercise to the next. So you can guess why I like it. Quick, successive exercises and compound movements form the basis of most of my workouts. I don’t believe in isolated exercises like bicep curls or tricep kickbacks because I know I can get more from them if I combine them with a squat or a lunge.
Although the workout below is technically designed to target your legs, the demand for full-body coordination means you’ll also feel it in your core and postural muscles. And in just three moves you’ll hit your legs from all angles – generating effort from your hamstrings and glutes as much as your quads. This too supports better posture and helps you build the power you need to excel in running, yoga, sport or any activity you enjoy.
Allow 10 minutes; Complete 3 circuits; Rest 1min between circuits
- Squat with alternating shoulder press
Hold a ViPR in both hands over your right shoulder. Drop into a low squat, then press the ViPR straight above your head as you come to standing. Drop into a low squat with the ViPR over your left shoulder. Continue alternating until you’ve done 8 reps on both sides.
16 reps total; 6-8kg ViPR
- Lunge and twist
Hug the ViPR into your chest, cradling it in your arms. Step forward into a front lunge on your right foot, then twist your torso over your bent knee. Return to standing and repeat to the other side. Perform 10 reps on both sides.
20 reps total; 6-8kg ViPR
- Bridge (Advanced option: Single leg bridge)
Lie down on a mat with the soles of your feet resting on the ViPR. Squeeze your glutes and lift your hips until the front of your body forms a straight line from top to toe. Pause for a moment at the top. Slowly lower and repeat.
15 reps total or 10 on alternating legs; any weight ViPR
Want to learn more or share your ViPR experience? Leave a comment below!