Full Body Workout with ViPr Training


ViPR image credit – Fitness First


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™ Lateral Tilt



VIPR™ Uppercut



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.

For more experienced people, how can the workouts be adapted for more challenge?

VIPR™ Jump Squat 45 degree; thread the needle

VIPR™ Lateral Tilt with Slam

VIPR™ Uppercut with Split Jump

VIPR™ Lunge – Reach and Halo

VIPR™ Horizontal Drag


Running-specific ViPR training

How can ViPR training help runners?

ViPR is great for improving athletic performance or general health. The exercises below will help strengthen total body and supports runners by targeting runner-specific muscles.

How can they help the competitive runner?

The exercises provided help with correcting starting body position, arm swings and trains endurance for runners who want to be stronger, faster and more efficient.

What ViPR exercises will help runners?


ViPR™ Ice Skaters

ViPR™ Ice Skaters and ViPR™ Shovelling Drill exercises will help runners.

Do the above exercises in a circuit. Your 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 for the above routine. For endurance training, lengthen the work ratio up to one minute if you would like to focus on training endurance.


Does the ViPR training pique your interest?

To find out the ViPR schedule at your nearest Fitness First, please visit Fitness First.com.sg


About Author

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I am a freelance writer and copywriter living and working in the UK. I am a keen runner, avid reader and aspiring author. I am currently studying for a master’s degree in creative writing. Please visit my website at www.lizchampion.co.uk or follow me on Twitter @Lizzie_Champion.

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