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ViPR Workout

ViPR Workout

Ready to add a new acronym to your workout encyclopedia? Try ViPR, which stands for Vitality Performance and Reconditioning.

Personal trainers Derith Cass and Tony Cortez say it's all about a cylinder made out of a thick rubber: the ViPR. It comes in seven different weights and it's a functional training tool.

"Functional movement" simply means movement and exercise that's geared toward mimicking the movements you do every day. So not only are you burning calories in a ViPR workout, but you're improving your real life agility and efficiency.

Let's see how it works with this set of calorie-buringing exercises:

Thread the Needle

  • Pass the ViPR between your legs
  • Do a little squat
  • Bring the ViPR overhead
  • turn the ViPR above the head and rotate it down between your legs again
Speed Skating
  • Grab the ViPR with a neutral grip, palms facing each other
  • Step side to side, tapping the other foot behind
  • Bring the ViPR along with you
  • Imagine a speed skater, low in your legs but your chest is lifted
  • You'll feel this in your glutes, the outside of your thighs, obliques, shoulders, and upper back
Upper Cut Lunge
  • Place your feet together and hold the ViPR with a neutral grip
  • Bring the ViPR up to about shoulder height
  • Turn your body to the left and take a step to your left foot
  • As you do this, turn your right foot so that you're in a lunge
  • Rotate the ViPr and punch
  • Switch sides, repeat
Cylinder Toss
  • Put the ViPR right in front of you
  • Hold it near the top
  • Sit in a squat position
  • Stand up and catch the ViPR
Speed Training
  • Set the ViPR on the ground in front of you, facing the same direction as your feet
  • Start quick alternating toe-taps, traveling down to the other end of the ViPR
  • Do a football shuffle back, staying low in your legs
  • You're feet are wide, grab the bottom of the ViPR, and push it up to almost standing position
  • Gently place it back on the floor
Partner Drill Squat and Toss
  • Take a much heavier ViPR, and stand it up between you and your partner
  • Partner 1 tips the ViPR toward Partner 2, who squats down and catches it
  • From the squat position, Partner 2 lifts and pushes the ViPR to Partner 1, who catches it this time
  • Fall into a rhythm
  • The lower you squat, the better
  • This works the entire body, but especially the glutes
The workout only needs to last 20-25 minutes.

For more information:
Derith Cass and Tony Cortez, personal trainers
The Houstonian

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