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Power moves

Uppercut lunge

Start by standing with feet shoulder-width apart, holding ViPR on left side of body parallel to floor right hand on front handle, left hand on back handle, arms straight. In one fluid motion, step right leg forward into lunge and lift ViPR diagonally across the body, pausing above the right shoulder, ViPR parallel to ground, left arm extended, right arm bent, torso facing forward. Swing ViPR back down on a diagonal across body as you press off right heel to step right leg back to start for one rep. Do 8-10 reps. Switch sides; repeat.

Circular lunge

Start in a wide-leg stance, feet slightly turned out. Hold ViPR in front of you, left hand on handle, right hand gripping outside edge of the cylinder. Keeping feet flat, bend right leg into side lunge as you swing ViPR to right side over shoulder, circling arms so left arm pulls ViPR overhead. Pause, then swing ViPR back down to start, straightening right leg for one rep. Do 8-10 reps. Switch sides; repeat. 

Squat catch

Stand with ViPR on floor lying vertically in front of you, feet pressing against either side of end of cylinder, arms at sides. Bend knees, then jump, lifting ViPR with feet and catch it with hands in the air before landing in deep wide-legged squat holding ViPR between legs, arms extended for one rep. Release ViPR to floor and return to start. Repeat for 30 seconds.

Rolling push-up

Start in plank position with legs slightly wider than hip-width apart, ViPR in front of you, perpendicular to body, right hand on top of tube, left hand on ground. As you bend left elbow to lower body down to floor, roll ViPR forward until right arm is fully extended in front of you, then engage core to roll ViPR back towards body and press left arm back to start for one rep. Do 8-10 reps. Switch sides; repeat.

Sit-up chop

Start lying on back with both knees slightly bent, feet flexed, heels on floor holding ViPR on right side of body, bottom end of cylinder on floor, right hand on bottom handle, left hand on top handle. Engage core to sit up, bringing ViPR across body on a diagonal, touching top of cylinder to floor outside left hip, then return to start. Do 8-10 reps. Switch sides; repeat.

Thread the needle

Start in squat position, holding ViPR in front of you, arms extended, right hand on top handle, left hand on bottom handle, end of cylinder angled between legs. As you drive through hips to stand, rotate ViPR in front of chest one-half turn so left hand is on top, then squat again, threading end of ViPR back between legs, for one rep. Repeat for 30 seconds.