It’s the New Year, and that often means a resolution to be healthier and workout. I’m excited to give you a fun, quick way to do so! Plus, a fun workout helps the resolution last past February .
The fun is a new tool called a ViPR, which is not as scary as its name implies, and the workout is only 30 minutes! The ViPR is a hollow rubber tube with handles built into it, and it comes in various weights. It looks like this:
(image courtesy of vipr-fit.com)
You can use it to complement your workout or for a complete body workout, from warm-up, to squats, to upper body movements.
I have included a warm-up with video (2-3 minutes) and 30-minute workout with pictures to help. You can also begin with just the warm-up routine using the ViPR to familiarize yourself with this piece of equipment. Then proceed to the 30-miute workout below.
Please modify as needed and work to your own ability. And let me know your thoughts on the ViPR. I can provide more routines or individual exercises. Happy workout!
1. Toe Taps
3. Squat with ViPR through the legs
4. Lateral Plank
5. High Knees
PLEASE NOTE: The Men’s Health article linked to below lists 9 exercises. I would encourage you to start with what I listed below (7 exercises per set), and do each for 1 minute with a 2-3 minute break between each full set of 7 exercises. Strive for a total of three sets. If you feel ambitious, start with the 2-3 minute warm-up above, then do this routine.
If you do 3 sets of these 7 exercises with a 3 minute break in-between, that is your 30-minute workout!
1. Squat with ViPR through the legs
2. Lateral shuffle with ViPR tilt
3. Integrated deadlift to bent-over row
4. Front squat to overhead press
5. Lunge with lateral rotation
6. Burpees to lateral shift
7. Core rolling ViPR plank and press-up