Loaded Movement Intervals #2 using the ViPR

Video Description



I’m back with another ViPR workout!  If you aren’t familiar with the first ViPR workout, go back and check it out – especially the info below the video.  It’ll help all of this make more sense! 


Things to keep in mind about this workout:

  • Same format as before: Warm-up, 6 exercises – 4 sets of 40 seconds work/20 seconds recovery, Cool-down.
  • No background music again, so you can turn up your own tunes!
  • Go at your own pace, whether it be faster or slower than me.  Increase intensity with bigger ranges of motion and speed.  Just be sure to brace abdominals and use your breath throughout.  If something hurts – stop (fatigue is different than pain….pain is bad.)
  • This is the complete version, including extensive break downs and explanations. The second time you view the workout you won’t need all of that.  Simply download the “Cut to the Chase” edit, which omits all the extras and gets right to the workout.  If you are a subscriber to programfit.com you received the download links in your inbox.  If you want the links, simply enter your email in the green box at the bottom of this page.


What size ViPR should you purchase?

This is not a cut and dry answer. In our group sessions we have the luxury of choosing the weight based on the specific exercise, and we exchange often throughout the session. That’s not practical to do at home. And obviously the heavier the ViPR, the more expensive the price tag – especially with shipping.

The good news is that because of the nature of these exercises, you can get an effective workout with one of the lighter cylinders. There are many variables that contribute to the intensity of this training, and it’s not solely based on the amount of kilograms you’re holding. If you opt for a lighter ViPR, you can still work hard by increasing your range of motion and tempo of each movement pattern.

To give you a general idea, when I tested this workout in my groups most of the fit female participants got the best results using a 6kg (I actually prefer a 4kg because I feel freer to explore a larger range of motion and quicker tempo, however, I often use a 6kg.) The men in my group tend to use a 8kg or 10kg for a 40 minute session.


Where can I get one?

You can purchase them here: Power Systems. Keep in mind when shopping that the weight is in kilograms and not pounds, so a 6kg is actually 13.2 lbs, etc.


Your safety is kind of a big deal:

Exercise at your own risk. Physical activity of any kind, is a potentially hazardous activity, and can result in injury, or even death. Consult your physician prior to beginning this, or any exercise program. The media produced (both in print and digitally) on the programfit.com site is not to be a substitute for your own judgement or common sense. Program Fit, Inc., any of its affiliates, or anyone acting on its behalf, is not liable for damages that may occur as a result of the consumption of this media.


Know someone looking for a new home workout?  Send this to them!


About Kristin Dowell

Kristin is a group fitness instructor and personal trainer with certifications from ACE and AFAA, is qualified to coach over a dozen specialty programs, and is the creator of 3 exercise DVDs. From creating physical training programs for fire academies, to teaching preschool dance, (and just about everything in between)...
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