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.
