a new piece of workout equipment on the market, and this one
is a multitasker.
(pronounced "viper") can be used to build strength,
increase stamina and improve flexibility. You can throw it,
drag it, toss it, lift it or collapse on top of it when you’ve
is available in a range of weights, but if you’re new to
this tool your best bet is to stick with the 22-pound ViPR,
which can be purchased through viprevolution.com for about
$230. (The ViPR is priced according to weight, and they start
at 9 pounds for $155, and go up to 44 pounds for $330.)
got a ViPR, try this workout created by Ambre Sheehy,
coordinator of fitness programs for the University of Florida,
and an instructor of group ViPR classes.
need a space that’s at least 10-by-10 feet square. The ViPR
can be used on a wooden floor or on a mat because it’s made
out of rubber and shouldn’t scratch.
many repetitions of each exercise as you can for 40 seconds,
and then rest for 20 seconds before starting the next
exercise. After you complete all seven exercises, rest for 60
seconds before doing the circuit again.
standing with the ViPR on the ground in front of your feet.
Lower your hips down and back into a squat position, and place
your hands on the double grips of the ViPR.
your core engaged and your back straight, push through your
heels to lift the ViPR up the front of your body, and throw it
in the air above your head. As soon as you release the ViPR
above your head, take a quick, big step forward and let the
ViPR fall to the ground behind you. Turn around to face the
ViPR and repeat the movement.
bent over on your hands and feet with your hips in the air and
knees slightly bent. Place the ViPR on the ground in front of
you, extending away from your body.
closest grip of the ViPR and pull it toward your body so it
slides beneath you. Bear crawl backward until the ViPR is just
barely within your reach, and then grab the closet grip and
pull it back through to the start position. Try to complete
this movement quickly.
standing, hold the ViPR with both hands in front of you.
the right, putting all your weight onto your right foot while
trailing your left foot behind the right. Bring the left end
of the ViPR toward your right foot. Without pausing, press of
your standing foot onto the opposite foot, also moving the
opposite side of the ViPR to that standing foot. Repeat the
movement, with an emphasis on making your motions very wide
while keeping your chest lifted and your core tight.
from a plank position (the "top" of a pushup) with
the ViPR on the ground beneath your chest, placed
your left hand beneath you and pull the ViPR to the left of
your body. Adjust your position left or right so that you can
reach your right hand beneath you to pull the ViPR out to the
right side of your body. Keep your wrists aligned beneath your
shoulders and your core activated.
the front end of the ViPR placed lengthwise, lower down into a
squat and reach both hands down to grab the top edge of the
ViPR (not the handle grip).
ViPR out in front of you as you stand up so that you throw it
onto the ground in front of you. Run forward to the same
position and repeat the motion, moving forward as you complete
each repetition. Remember to keep your knees behind your toes
and your back straight as you squat.
from a standing position with the ViPR standing on one end in
front of you.
two steps the side, keeping one hand on the ViPR. Then, lower
your hips into a squat, tilting the ViPR toward the ground as
you squat. Push ViPR back up to standing and shuffle to
complete the move on the opposite side.
forward with your left foot in front of your right. The ViPR
should be standing on one end next to your left foot. The
bottom of the ViPR should be planted on the ground throughout
this move. Only the top should be moving.
your right hand on the ViPR and your core activated, tilt the
ViPR out in front as you hinge at the hips and reach the ViPR
forward. Next, tilt the ViPR out to the right side of your
body, opening your chest and feeling a stretch in your hip
flexor. Then, tilt the ViPR toward the back of your body to
challenge your core stability. Repeat on the opposite side.