FULL BODY VIPR WORKOUT | FITNESS



The full-body ViPR workout

Warm up

Perform each of the three following warm up exericses in a circuit with 30 seconds rest between each. Repeat the circuit five times.

Warm up exercise 1

Foot taps

With the ViPR lying horizontally in front, tap your feet on top as if jogging on the spot. Repeat for 30 seconds.

Warm up exercise 2

Squat with ViPR through the legs

Holding the ViPR with a shovel grip vertically in front of you, descend into a squat with the ViPR through your legs. Then, stand and drive the ViPR vertically upward to the start point. Repeat for 30 seconds.

Warm up exercise 3

Lateral shuffle with ViPR tilt

Standing the ViPR on its end in front of you, rest one hand on end of the cylinder. Shuffle/ step to one side as the ViPR begins to tilt. Repeat side to side.

Full-body circuit

Perform 12 reps of each of the following six exercises, with 30 seconds rest between each and 90 seconds rest at the end of the circuit. Perform the circuit four times.

Squat into a double-forward drive

Holding the ViPR in a neutral grip, horizontally in front of you, descend into afull squat, lowering the ViPR to the floor. Stand up and step forward into a dynamic lunge, driving the ViPR forward on the same side. Return to standing and repeat the drive on the opposite side.

Integrated deadlift to bent-over row

With a neutral grip, deadlift the ViPR from the floor until you arestanding talland the ViPR is resting on your thighs. Bend forward at the hips; slightly bend your knees while keeping your shoulders back, and your spine neutral. Row the ViPR to your chest before returning to the starting position. Then stand tall and repeat the deadlift.

Front squat to overhead press

With a shoulder-width overhand grip, bring your elbows forward so your palms are facing upward and the ViPR is resting on your front shoulder muscles. With a neutral spine, lower yourself as if sitting in a chair behind you. Keep your elbows high as you lower until your thighs are parallel to the floor. Pause then push back up to a standing position and perform an overheadshoulder press.

Lunge with lateral rotation

Grip the ViPR in a front log carrying position. Step into a split stance and perform a static leftlunge.

Continued on the next page...

Lunge with lateral rotation

...Keeping your chest up high and back neutral, rotate your torso and then return to a upright split stance, repeating all reps on the same side before alternating legs.

Burpees to lateral shift

With a neutral grip, descend into a full squat, on the toes, and lower the ViPR to the ground. Make sure to stack the hands under the shoulders.

Then, step back into theplankand quickly return to the squat position.

Continued on the next page...

Burpees to lateral shift

...Stand back up and step/shuffle to one side. At the end of the shuffle, rhythmically drive the ViPR laterally in the same direction. Repeat the drive on the other side, return to centre and repeat.






Video: Top 10 Best ViPR Exercises for Beginners to Advanced to use for Workouts & Training

The full-body ViPR workout
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Date: 10.12.2018, 14:17 / Views: 83341