How You Can Build Solid Muscle Using The ViPR

“It’s a great piece of equipment for a full-body workout. You can train all your muscle groups in a short space of time.”


Megan Flemmit |

Train Like A Bosch

Make the most of your training by following one of RJ’s training plans. For this workout he uses the ViPR, which stands for Vitality, Performance & Reconditioning.

“It’s a great piece of equipment for a full-body workout. You can train all your muscle groups in a short space of time,” he explains. You can do the following workout whether you’re at home, at the gym, or even on holiday.

The ViPR Muscle Workout

Structure: Every Minute On The Minute For 12 Minutes

Note: Use the GIFs as a movement reference. Just add the ViPR.

First minute: Hang Cleans

via GIPHY

Stand with your feet hip-width apart, holding the ViPR with a neutral grip in front of your thighs. Assume a hinge position with your knees slightly bent but not locked. Maintain a flat back, and keep your head up. This is the starting position. Drive your heels to explode upwards, using the momentum to help pull the ViPR to chest height and catch it high on your shoulders. Pause for a second, and lower back to the starting position.

Second minute: Push Press

via GIPHY

Stand with your feet shoulder-width apart. Hold the ViPR with a neutral grip in a front rack position. Drop down into a shallow squat. Press up through your heels while driving the ViPR above your head until your arms are straight. Lower the bar down to your chest.

Third Minute: Front Rack with Lateral Lunge

via GIPHY

Stand with your feet shoulder-width apart, holding the ViPR with a neutral grip in front of your thighs. Drive the ViPR upwards so it lands on your chest. Holding the ViPR in front of your chest, shift your weight to one leg and push your hips back as you lower your body as far as you can, keeping your other leg straight and your foot flat on the floor. Go back to centre. Alternate sides.

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