ViPR trainer

ViPR Boot Camp Circuit

ViPR embraces freedom of movement. Here, the inventor, Michol Dalcourt, takes you through a ViPR boot camp circuit.

ViPR, which stands for Vitality, Performance and Reconditioning, is an effective piece of exercise kit set to take gym floors by storm. The seemingly simple rubber tube comes in seven weights (4-20kg) and can be carried, dragged, thrown, rolled, stepped on and flipped. It offers a highly functional workout, using whole-body integrated training, and could change the way we work out. ViPR was created to allow exercise to be more purposeful and free.

Location: in studio
Circuit structure: interval
Benefits of an interval circuit structure: metabolically demanding, can be used in small spaces, high intensity for those at that level
Work/rest ratios: 30secs work/90secs active recovery
Number of stations: six
NB: ensure you match participants’ skill with suitable partners

Active recovery station: Lateral tilt with lateral shuffle

Active recovery station: lateral tilt with lateral shuffle

Preparation

  • Use the grip shown
  • Begin with ViPR on its end in the centre.
  • Maintain an athletic stance throughout this exercise.

Movement

  • Begin by shuffling to one side (along the frontal plane).
  • Take the desired number of steps to one side as ViPR begins to tilt.
  • Plant the outside leg, decelerate the tilt with the body and accelerate to the opposite side.
  • Repeat side-to-side for the desired reps/time.

 

 

Station 1 – Lateral ViPR flip

Station 1 – Laterall ViPR flip

Preparation

  • This exercise involves squats; ensure that the movement is through the legs and hips.

Movement

  • 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).
  • 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 (as shown).
  • 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.

Station 2 – Anterior step with ViPR Uppercut

Station 2 – Anterior step with ViPR Uppercut

Preparation

  • Maintain a tall spine throughout this movement and load through the hips.
  • Only choose a range of motion that can be controlled.

Movement

  • Take a comfortable step forward and plant firmly on the ground.
  • In a rhythmical motion, perform uppercut with the opposite hand (as shown).
  • Step back to start position and repeat to the other side.

 

 

 

Station 3 – Sagittal shuffle with tilt

Station 3 – Sagittal shuffle with tilt

Preparation

  • Use the grip shown
  • Begin with ViPR on its end in the centre
  • Maintain an athletic stance and active footwork throughout this exercise

Movement

  • Begin by shuffling forwards (along the sagittal plane).
  • Plant with a firm contact of the forward foot on the ground.
  • Tilt ViPR forwards as shown.
  • In a rhythmical manner, shuffle posteriorly until ViPR tilts backwards and hold into a squat.
  • Accelerate forwards and repeat the cycle for the desired time/reps.

 

Station 4 – Shoulder-to-shoulder ViPR Press

Station 4 – shoulder-to-shoulder ViPR Press

Preparation

  • Use the grip shown
  • Begin with ViPR on one shoulder
  • Maintain an athletic stance and active footwork throughout this exercise

Movement

  • Begin by shuffling along the frontal plane in the direction opposite to the shoulder with ViPR on it.
  • Plant with a firm contact of the lead foot on the ground and use the momentum generated to rhythmically press (and transfer) ViPR towards the lead shoulder (as shown).
  • Accelerate in the other direction and repeat plant of the foot and transfer of ViPR to lead shoulder.

 

Station 5 – Row with vertical reach

Station 5 – row with vertical reach

Preparation

  • Use the grip shown.
  • Maintain an athletic stance throughout the exercise (slight bend in the ankles, knees and hips).
  • It is extremely important to maintain a tall back throughout this movement.

Movement

  • There will be three distinct reaches that are performed.
  • With the back tall, perform a deadlift action and hold.
  • Perform one row.
  • Step to one side and then perform a vertical reach (as shown).
  • Decelerate slowly and take a step to the opposite side, repeat vertical reach and return to centre.
  • Repeat for desired reps/time.

Station 6 – Squat: thread the needle

Station 6 – squat: thread the needle

Preparation

  • Use the grip shown.
  • Make sure that the feet are a comfortable width apart, as the movement will require a thread through the legs.
  • Maintain a 'tall' or straight spine throughout the movement.

 

Movement

  • Begin with ViPR at chest height and rotate ViPR a quarter turn.
  • Thread ViPR through the legs as you begin your squat (maintain a 'tall' spine).
  • Return to standing, rotate ViPR a half turn (as shown) and repeat the action.

This article first appeared in Fitpro magazine, February/March 2010 issue.