Workout of the Week: ViPR Workout Full Body Blast

ViPR FULL BODY BLAST WORKOUT

with
AARON CHRISTENSEN

Follow along with trainer Aaron as he shows you how to do the ViPR exercises that challenge your whole body with dynamic movement and rotational strength.

This exercise program uses a functional training tool called the ViPR—short for Vitality, Performance, and Reconditioning—to activate multiple muscle groups simultaneously. Designed for versatility, the ViPR combines movement-based resistance training with the concept of loaded movement training, delivering a smart, scalable workout for all fitness levels.

The Basics:

Choose an appropriate ViPR weight—a weighted tube available in a range of sizes—to match your experience and fitness goals. Perform appropriate reps of each activity (8–12) for each side (right hand/opposite side, except for #1), for 2–3 sets with minimal rest. This makes it a circuit-style workout ideal for increasing endurance and functional strength.

Whether it’s your first time using this gym equipment or you're already hooked, ViPR training is a great addition to your Strength Training plan.

Pro Tips:

1) Slow, controlled movements for all exercises – don’t think about the quantity, but rather the quality of the reps.

2) Keep your core engaged throughout; don’t let your arms and legs do all the work – keep your glutes and abs in the game.

Challenge:

Use the heaviest ViPR bar possible for each exercise, making sure you can still perform the moves with integrity. The press/squat will be the toughest, but you can potentially use a heavier bar for other exercises. Don’t be afraid to switch it up!

VIPR OVERHEAD PRESS/SQUAT

Hold ViPR in a vertical position with one end on the ground. Hop the bar up through your hands until you are holding the bottom end in front of your eyes. Slowly press overhead to arm’s length, keeping the bar level and stable.

Bring the bar back down to chest height, then perform a squat. Once you have returned to the standing position, hop the bar through your hands back to the floor.

PLANK: HORIZONTAL VIPR SLIDE
Get into plank position over top of ViPR. Use one hand to slide the bar forward and back under the body, keeping the hips level to the floor. Switch arms after completing reps on one side, resting between sets if needed.

HIGH SHOVEL

Grip ViPR by handles, feet in a slight stagger stance, swing bar forward and back, primarily using abdomen muscles to “catch” the bar at the top and bottom of the movement. Switch feet after completing reps on one side, resting between sets if needed.

REVERSE LUNGE WITH CHAMBER
Grip ViPR by handles and hold it in front of the body. Reach back with one leg, coming down so that both legs are at a 90-degree angle. Bring the ViPR bar up over the opposite shoulder with knuckles pointing to the ceiling, keeping the bar level so that you can see through the end if facing a mirror. Switch after completing reps on one side, resting between sets if needed.

Community, Equipment, and Healthcare Considerations

This full-body workout isn’t just about strength—it’s designed by our expert group fitness instructor to support real-life movement and reduce injury risk.

Whether in a ViPR class or doing a solo session, you're using one of the most versatile tools in the fitness industry. These ViPR weights are more than just clever gym equipment—they bridge strength training and movement-based performance.

Always consult your healthcare provider before starting a new regimen, especially if managing injuries or chronic conditions.

Aaron Christensen is a trainer at Lincoln Square

What’s Aaron about?: “I’m interested in helping you remove all physical and mental obstacles from your path, revealing the BEST YOU. I’m not about restrictive diets, unsustainable regimes, etc. I’m about changing your lifestyle for the better and in a way that it will stick.”

To book a session with Aaron at LSAC, click here