This giant rubber tube is not a foam roller and is definitely not a Medieval battering ram (though it may look like one). It's actually a ViPR —a super useful piece of workout equipment that you've probably seen laying around your gym, but had zero idea what to do with. (Just like those balance boards, the first in this series on WTF? Workout Equipment.)
That's why we tapped Equinox trainer Rachel Mariotti for the low-down on this tool: it's useful for adding different planes of motion to your average workout moves, can provide another resistance option besides typical free weights, and can serve as a way to modify a harder move (like the kettlebell swing).
Put these three moves together for a circuit that will get your legs and booty burning, or add them into your usual workout to spice up a boring routine. (After all, challenging your muscles is the best way to see changes!)
Lunge with Horizontal Shift
A. Stand with feet together, holding the ViPR by the handles at shoulder height. Step forward into a lunge with your left leg.
B. Shift ViPR directly to the left so arms are extended to the left side. Keep core tight to remain in the same position with the rest of the body.
C. Pull the ViPR back to center, then push off front foot to come back to standing.
Do 3 set of 8 reps on each side.
Kettlebell Swing Regression
A. Stand with feet wider than hip-width apart. Hold the ViPR vertically with hands around top of tube at chest level.
B. Lean forward, hinging at the hips, to swing ViPR between legs. Then thrust hips forward to push the tube away from the body, up to chest height. Maintain contact between the top of the tube and the chest throughout the movement.
Do 3 sets of 15 reps.
Single-Leg Romanian Deadlift
A. Stand with feet together, holding ViPR horizontally by handles in front of hips. Hover left foot off of the ground and lean forward, hinging at the hips, to lower ViPR towards the floor. As you lower, bend your right knee slightly and lift your left leg behind you to counter your balance.
B. Pull left leg back towards floor, and squeeze butt and hamstrings to pull torso back up to standing. Try not to let left foot touch the floor. Keep shoulders back, hips square, and core tight throughout movement.
Do 3 sets of 6 reps on each side.