Body Weight Exercises with Medicine Ball and VipR

Today’s full body workout will use two training tools, Medicine Ball and VipR teamed with body weight exercises.  This functional training workout will provide a great core workout. You can increase the weights of the Medicine Ball and VipR to enhance strength training.

Medicine Ball Training:
Medicine Ball exercises have progressed a long way since they were first introduced to the fitness world
The work great with gravity, going up to large weights and offering a unique grip challenge
Having the ability to move the ball close to the body or far away allows for momentum changes
Moving the ball across the ground creates momentum challenges for the body to defend
Travelling over, or on and off the ball changes ground reaction and clients reactions


The VIPR is(Vitality. Performance. Reconditioning) a great training tool designed specifically for functional training. Its multiple handles allow for variations in momentum. The weights allow it to work as a great way of enhancing gravity in movement. Due to its durability, the VIPR can be jumped over and so provide a challenge to ground reaction. ViPR bridges the gap between movement and strength training. It combines full-body movement with load, enhancing the vitality, performance and reconditioning goals of your clients. VipR exercises provide great core training and strength training.


Workout: 60 second intervals, 20 second rest between exercises repeat 3 times


Exercise 1 medicine ball 3 point prone and leg reach up



Exercise 2 vipr pivot forward and back with press forward



Exercise 3 medicine ball burpee straight forward and back



Exercise 4 vipr leg reach rotation and press to the side



Exercise 5 medicine ball bent over high to low row with rotation



Exercise 6 vipr jump 1 to 2 rotate right and left with push forward