Workout moves with a ViPR

Lunge and tilt

Beginner - Lunge and Tilt

Works: quads, adductors (inner thigh), glutes and core

• Stand upright, cupping one end of the ViPR with your left hand.

• Let it fall with you as you lunge left.

• Push off your left foot to return to standing, and then repeat on your right side.

• Do 10 reps each side.

Side bend

Beginner - Side bend

Works: obliques and core

• Stand with your feet apart, hugging the ViPR across the top of your chest.

• Under control, lean as deep as you can towards the left and in a continuous movement, move back to the middle and then over to your right, being careful not to twist forwards as you do so.

• Do 10 reps each side.

Shoulder to shoulder press

Intermediate - Shoulder to shoulder press

Works: shoulders and core

• Stand with the ViPR cupped in your hands, balanced on your right shoulder.

• Press the ViPR up until your arms are straight above your head.

• Lower the ViPR down to your left shoulder.

• Repeat 12 to 16 times.

Burpee deadlift

Advanced - Burpee deadlift

Works: quads, hamstrings, lower back and core

• Stand holding the ViPR with straight arms in front of your thighs.

• Squat down, placing it on the floor, then jump both feet backwards.

• Jump your feet forwards, keeping your arms straight, then stand and lift the ViPR, easing your hips forward and pulling your shoulders back at the top of the movement.

• Repeat 15 times.