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ViPR : Full Body Workout

VIPR™ Plank



The ViPR, pronounced ‘viper’, stands for vitality, performance and reconditioning. It helps to tone the whole body through a series of movements including lifts, flips, jumps and rolls. If that sounds too difficult, don’t be put off. The ViPR comes in different weights so whatever your age or ability you will be able to train with a ViPR.

It’s a fun way to tone the body, develop strength, burn calories and build muscle. The good thing is that you will notice results, and fast!

According to Edwin Aw from Fitness First, Singapore, ViPR is ‘a great fitness tool that is used to help improve performance and re-condition the body to move effectively and efficiently.’ As well as increasing body strength, it also improves balance and flexibility through a combination of strength and functional movement training. Edwin adds, ‘ViPR training allows the body to perform loaded movements in a multi-directional fashion, which helps you for the physical demands of movements and activities in daily life.’

The Workout

If you’re new to ViPR Edwin’s workout will help get you started. If you’re already training regularly there are options to challenge, and for runners there are exercises designed to help improve your running. Fitness First Singapore offers classes that are taught by qualified trainers who will coach and guide you on how to perform the exercises effectively and efficiently.

Martini Blanc chats to Edwin Aw about training with ViPR.

How many times a week should we train to notice results?

The World Health Organization (W.H.O) guidelines state that people generally should train at least three to five times a week to see results. Training intensity depends on individual fitness levels and the work to rest ratio can vary between 20:40, 30:30 or 45:15. Perform three to four rounds of each routine. Those who are more advanced in training can try level two for the exercises recommended.

For someone new to ViPR what do they need to bear in mind?

Execute all the exercises with good form while engaging your core and ensure body alignment. Keep a “long spine” (line that goes from your head through your spine and all the way to your coccyx bone) to avoid neck and back injuries.

These exercises give a full body workout:-

VIPR™ Squat; thread the needle
VIPR™ Squat; thread the needle


VIPR™ Lateral Tilt
VIPR™ Lateral Tilt


VIPR™ Uppercut
VIPR™ Uppercut


VIPR™ Lunge and Reach
VIPR™ Lunge and Reach


VIPR™ Plank
VIPR™ Plank

Do the exercises in a circuit. Your training intensity depends on individual fitness level and the work to rest ratio that varies between 20:40, 30:30 or 45:15. Perform three to four rounds.


Does the ViPR training pique your interest?

To find out the ViPR schedule and your nearest Fitness First, please visit Fitness First

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