What is ViPR?
ViPR stands for Vitality Performance and Reconditioning, it is used to achieve those goals through total body resistance movements to help improve sports performance, or rehabilitate of an athlete. They come in different weights and can bring some fun movements to challenge you in your next training session.
The EPW ViPR workout
How many of each exercise should I do?
Complete 45 seconds of each exercise with 30 seconds of rest between exercises for 5 sets as part of HIIT (High Intensity Interval Training) Session.
Exercise 1 – ViPR Squat Thread the Needle
1.Begin with the ViPR at chest height, and rotate the ViPR a quarter turn.
1. Begin the lateral flip, with the trail foot in line with the end of ViPR. With a tall back, squat down and grasp firmly on the end of ViPR (as shown).
2. Stand up and begin the lateral flip. As ViPR reaches a perpendicular position relative to the ground, transfer ViPR from one hand to the other while performing a lateral foot shuffle.
3. Decelerate ViPR to the ground while descending into a squat (ensure you place ViPR on the ground and avoid dropping it). Let go of ViPR with the lead hand and repeat the sequence again with the trail hand.
Exercise 3 – ViPR lunge to uppercut
1. Take a comfortable lunge forward and plant firmly on the ground. In a rhythmical motion, perform uppercut.
Uppercut is not shown in photo above but you would push the ViPR forward and up keeping arms slightly bent.
This isn’t a ViPR exercise, but I’ve included it in the workout because I think it’s a little fun (and a lot of hard work) in a HIIT workout. One of my goals is to be able to do three chin-ups unassisted. This is where that journey begins for me! Will you join me in the challenge?
Loop an exercise band (NB: the thicker it is the more support it will give you) around the bar and pull one end through the other band, until it holds tightly to the bar. With an underhand grip on the bar (hands in alignment with your shoulders), place your foot in the band and hang at arms length. Perform chin-up by pulling your collar bone to the bar by pulling your upper arms down whilst keeping your chest out and squeezing your shoulder blades together. Release slowly to lower your body down.
Subscribe to EPW and receive the free ViPR workout printable!
You can take the printable with you to the gym or just bring it up on your phone. Once you have subscribed, you’ll receive the free printable via email!
Have you worked with a ViPR before? What did you think?
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