This HIIT Style Block incorporates 5 WBI ViPR PRO exercises, performed in a circuit fashion, 30 seconds on, 30 seconds rest for 6 rounds = 30 total minutes. You may need to begin with less rounds (i.e. 4 rounds) and progress duration to build high intensity endurance.
30:30 for 30 with ViPR PRO
HIIT
Circuit
x 6
LMT
ViPR PRO 2-Arm Swing Lateral /Transverse Lunge
time
30s
intensity
9
Tempo
controlled
Rest
30s
time
30s
intensity
9
Tempo
controlled
Rest
30s
Perform a Lateral and / or Transverse Lunge with the Swing
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 2 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 3 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 4 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 5 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 6 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
LMT
ViPR PRO Agility Shuffle Tilt
time
30s
intensity
9
Tempo
fast
Rest
30s
time
30s
intensity
9
Tempo
fast
Rest
30s
Enhances agility and develops coordination in all directions.
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30s h:m:s | 9 RPE | Fast | 30s (h:m:s) |
| 2 | 30s h:m:s | 9 RPE | Fast | 30s (h:m:s) |
| 3 | 30s h:m:s | 9 RPE | Fast | 30s (h:m:s) |
| 4 | 30s h:m:s | 9 RPE | Fast | 30s (h:m:s) |
| 5 | 30s h:m:s | 9 RPE | Fast | 30s (h:m:s) |
| 6 | 30s h:m:s | 9 RPE | Fast | 30s (h:m:s) |
LLT
ViPR PRO – Anterior Lunge, OH Lift
time
30s
intensity
9
Tempo
controlled
Rest
30s
time
30s
intensity
9
Tempo
controlled
Rest
30s
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 2 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 3 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 4 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 5 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 6 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
LLT
ViPR PRO 2-Arm Power Flip
time
30s
intensity
9
Tempo
controlled
Rest
30s
time
30s
intensity
9
Tempo
controlled
Rest
30s
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 2 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 3 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 4 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 5 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 6 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
LMT
ViPR PRO – Skater, Lateral Shift (Block)
time
30s
intensity
9
Tempo
controlled
Rest
30s
time
30s
intensity
9
Tempo
controlled
Rest
30s
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 2 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 3 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 4 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 5 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 6 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |