What:A total-body makeover using a rubber pipelike toning tool, the ViPR.
Many gyms have them.
Start with 4 kilograms.
How:Do each move for 30 seconds (no breaks!)
three days a week on alternate days.
Rest 2 minutes; go again.
Count it as cardio-strength and count on serious results.
Shuffle three steps to left, squat and lower top of ViPR to left (as shown).
Continue for 30 seconds.
Hold inside of ViPR handle with left hand, right end with right hand, at thighs.
Continue for 15 seconds.
Switch sides; repeat.
Squat, then press ViPR straight out (as shown).
Reverse to return to start.
Continue for 30 seconds.
Hold ViPR handles with both hands at chest, elbows bent.
Rotate torso to tap left end of ViPR to floor (as shown).
Repeat on opposite side.
Continue quickly for 30 seconds.
Thread the Needle
Stand with feet hip-width apart; hold ViPR handles with both hands at thighs.
Bend at hips and rotate ViPR to bring right end between thighs (as shown).
Stand, raising ViPR overhead, then rotate ViPR and bend forward again, bringing left end between thighs.
Continue for 30 seconds.
Take three steps forward into a right lunge, lowering top of ViPR toward floor (as shown).
Step backward, lifting ViPR up, and squat, lowering ViPR to floor between legs with both hands.
Repeat on opposite side.
Continue for 30 seconds.
Repeat on opposite side.
Continue for 30 seconds.
Continue for 15 seconds.
Switch sides; repeat.
Continue, alternating sides, for 30 seconds.
Continue for 30 seconds.
Jump feet out as you press ViPR straight out at chest level (as shown).
Jump feet together, bringing ViPR back to chest.
Jump feet out and press ViPR straight overhead.
Jump feet together and lower ViPR to chest.
Continue for 30 seconds.
Build Lean Muscle in Eight Moves
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