The ViPR training tool combines the boxing stick with dumbbells, working new muscles through multiple planes of motion. Usually, there is an inverse relationship between the jazziness of a product’s name and its usefulness. Take the example of the dumbbell: an incredibly effective and versatile tool whose name is almost self-deprecating.

The ViPR, on the other hand, has a name that combines a venomous snake with a complete disregard for grammar. So it’s a surprise to find that these weighted rubber cylinders, with one grip on one side and two grips on the other, are a fantastic addition to your workout.

What’s most appealing about the ViPR is its ability to recruit multiple muscle groups and get you moving through multiple planes of motion. The result is a massive release of growth hormones, a great calorie burn, and a way of moving that will stimulate your nervous system.

You can use the ViPR to achieve different fitness goals. Moving a weight of more than 10 kg in large multi-joint movements will stimulate a massive growth hormone response. Performing back-to-back multiplanar movements in a circuit burns calories.

Use the three workouts featured in the following sections and you’ll see that ViPR is more than just its name.

1: Squat, thread the needle

Sets 2 times 30 sec:

  • Start by placing the ViPR at chest height, then rotate it a quarter turn.
  • Squat down and pull the ViPR through your legs, keeping your spine naturally arched.
  • Return to a standing position and rotate the ViPR a half turn, then repeat the squat motion.

2: Front swaying:

Series 2 Time 30 sec

  • Hold the ViPR against your chest with a very wide stance and feet turned slightly outward.
  • Shift your weight onto one foot, moving your hips to that side and keeping your front knee over your toes.
  • Shift your weight to the opposite side for one rep.

3: Squat with side diagonal raise:

Series 2 Time 30 sec

  • Get into a squat position and extend the ViPR to one side and at an angle.
  • Stand up and move the ViPR diagonally across your body without rotating your torso.

4: Cylinder lift:

Sets 2 Times 30 sec

  • Begin in a half squat, elbows tucked into body and hands gripping the top of the ViPR.
  • Straighten up and lift the ViPR so that your hands are down along it.
  • Do another half squat and repeat the movement, sliding your hands lower on the ViPR until you are holding it from below.

5: Transversal plane:

Sets 2 Times 30 sec

  • Start with the ViPR overhead.
  • Take a step to the side and step back slightly.
  • As you take this step, bring the ViPR down and through your legs.


1/ Lateral inclination with lateral kicking.

  • Series 3 Time 40 sec
  • Start with the ViPR upright and hold it loosely.
  • Move to one side until the ViPR begins to tilt.
  • Slow down the incline then speed up to the other side and repeat this movement.

2/ Anterior step with uppercut.

  • Sets 3 Time 40 sec
  • Take a step forward and when you plant your front foot, perform an uppercut.

3/ ViPR side flip.

Sets 3 Time 40 sec

  • Squat down with the ViPR flat on the floor. When you stand up, rock the ViPR up.
  • When it reaches an upright position, control the ViPR with the other hand, perform a sideways movement and crouch again when the ViPR touches the ground.
  • Repeat the movement in the same direction, switching sides with each circuit.

4/ Shoulder to shoulder pressure.

Sets 3 Time 40 sec

  • Start with the ViPR on one shoulder.
  • Move in the opposite direction to the shoulder carrying the ViPR.
  • Use momentum to help squeeze and transfer the ViPR to the other shoulder.

5/ Sagittal balance with inclination.

Series 3 Time 40 sec

  • Begin in a half squat with the ViPR in both hands.
  • Step forward until the ViPR is vertical, then flex with one foot to the side of the ViPR so it tilts forward.
  • Control the deceleration, then come back the way you came. Switch sides with each repetition.
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