A fully loaded endor-phinale

The ViPR and Loaded Movement Training is one of my all-time favourite training tools to accomplish a full body workout. Loaded Movement Training is different compared to a typical gym session in the way it utilises the entire muscular system to complete a task. 

ViPRs come in different weights; however the weight is relative to the movement, speed and type. Light weight can still be challenging, depending on the exercise you’re performing. If you’re replicating these exercises at home, set your timer for 30 seconds ‘on’ (work), 30 seconds (rest). The more advanced you are, turn up the intensity by increasing your work interval and decreasing your rest interval. The most important thing is posture. If you start to tire in these movements, scale your exertion back so that you’re able to maintain a good posture.

Tyre Jumps

When it comes to working with clients of all skill sets, I love using the tyre as an interesting tool for multiple exercises, including the tyre jumps. Sink your body into a squat stance and leap into the air, jumping as high as you can. Land with soft knees to avoid excessive impact to your joints. Continue jumping in and out of the tyre.

Ice Skaters

This exercise cranks up your heart rate and really works out your legs. Stand in position with your feet shoulder-width apart. Begin by jumping to a side, landing firmly on one foot and by bending your knee. As you leap to the right, drop your left hand towards your foot. As you leap to the left, drop your right hand towards your foot.

Burpee with Overhead Press

This is a full body cardio exercise that really gets the heart pumping. You either love or hate the burpee! Start with your feet hip-width apart and brace your abdominal muscles. Place your hands inside of the two handles. Then, position the ViPR on the ground, jump or step back into the plank position. Now, jump or step back to the ViPR and lift the ViPR up over the head. Remember to squeeze your glutes and keep your abdominal muscles braced before lifting the weight overhead.

Single Leg Deadlift and Row

The single leg deadlift is great for building a strong set of glutes, while challenging balance. This combination, while adding a row, allows you to take the exercise up a notch. Ground your working leg into the ground. Hinge forward at the hip — do not round your back or shoulder muscles. The moving leg should be kicked out straight behind you. Keeping your back straight and your hips level, ‘row’ the ViPR towards your body, by bringing your elbows towards your waist line.

Russian Twist (feet up version)

This is a fantastic core exercise that targets the abdominals, obliques and lower back. Sit on a mat and create a tall torso by lengthening your spine, and actively engage abdominal muscles. Rotate through your waist and drop the ViPR down towards your hip, returning it to the middle, and dropping to the opposite side. Exhale as you twist.

TRX Push Up

I  love push-ups because they work out almost your entire body. Once you’ve mastered the push up on the ground, take it up a notch and try out the TRX. By elevating your feet in an unstable strap, you’re forced to engage the muscles in your legs and core even more.

Battling Ropes

Battling ropes is a strength tool as well as cardio, and targets your upper body as well as your core. You can have fun with the ropes, try single waves, double waves, you name it! Stand in a slight squat, making sure you have plenty of slack in the ropes. Brace your abdominal muscles before standing. Start by raising one arm to shoulder height, then the next, creating single waves. Don’t forget to stretch your muscles and cool down after this work out — I’m sure you’ll love it!

— The writer is a certified personal trainer and fitness instructor from Chennai. The ViPR exercises have been demonstrated by her.