Get stronger this weekend

Gain strength, power and endurance all at once with this innovative total-body workout from Gordon Cogan, CSCS, a Tier X coach at E Columbus Circle in New York City. “This high-intensity routine not only provides all of the cardio you typically seek out on the weekend, but it also forces you to work in multiple planes of motion and offers full-body conditioning that you don’t receive from running (or biking or hiking) alone,” he says. The whole training session (from warm-up to cool-down) should take 85 to 105 minutes to complete.

The warm-up (10 to 15 minutes)

Rather than just jogging on the treadmill for a few minutes before your next training session, do your body a favor and try this dynamic warm-up from Julie Wandzilak, a Tier X coach in Greenwich, Connecticut, instead. “These moves are designed specifically to prep your joints and muscles for the workout you’re about to tackle and target everything from your upper body, down,” she says. Perform 2 or 3 sets, depending on how you feel (or how many kinks you have to work out).

The workout (70 to 80 minutes)

Perform this workout as a circuit, completing a ViPR move for one minute, followed by a 3-minute cardio interval, using the machine of your choice (row, bike, run), and repeat (working at an effort that’s 75 to 80 percent of your maximum heart rate throughout). Allow yourself up to 1 minute to recover/transition between each exercise. Complete 4 sets of the circuit, and then cool down with 5 to 10 minutes of diaphragmatic breathing.

ViPR alternating curtsy step with press and reach

Stand with feet shoulder-width apart, holding a ViPR horizontally at shoulder level in front of you with both hands gripping its ends, elbows bent by sides. Lunge left leg behind you and over to the right, bending right knee (into a curtsy), as you hinge from hips and lean upper body over to left, keeping spine tall, pressing arms straight overhead, forming a diagonal line from left hand to foot. Return to start; repeat to other side. Continue alternating sides.

—3-minute cardio burst—

Wide stance ViPR diagonal tilt

Start in a wide-legged stance, with feet a few feet away from each other and a vertical ViPR standing on floor in front of you. Place both hands on top of the ViPR, elbows bent by sides. Keeping spine tall and abs engaged, bend right knee as you sit back/push hips behind you and extend arms diagonally in front of you, tilting ViPR, reaching as far forward as possible. Return to start; repeat to other side. Continue alternating sides.

—3-minute cardio burst—

ViPR alternating split jump with chop

Stand with feet hip-width apart and staggered (right in front of left), knees slightly bent, holding a ViPR horizontally beside right thigh, gripping it by its center handles (hands shoulder-width apart). Keeping abs engaged and spine tall, bend elbows to curl ViPR toward shoulders, and then quickly do a jump lunge (switching right foot and left) as you punch arms down to left. Immediately repeat split/punch to opposite side. Continue alternating sides, moving quickly but maintaining control throughout.

—3-minute cardio burst—

ViPR alternating lateral shuffle with lift and strike

Stand with feet more than shoulder-width apart, a ViPR lying horizontally on the floor in front of you. Squat down and hinge forward from hips to grab center of ViPR with both hands (hands shoulder-width apart). Keeping chest up and spine tall, rotate torso and pivot feet to left as you lift ViPR up and over to left. Rotate back through center, tap ViPR on floor and repeat rotation/lift to right. Place ViPR back on floor and shuffle one step over to left and back. Repeat to opposite side. Continue alternating sides.

—3-minute cardio burst—
Cool-down(5 to 10 minutes)

Lie face-up on floor with one hand on your chest; one hand on your belly. Inhale slowly through your nose (feeling your stomach expand), and then exhale slowly through pursed lips (feeling your stomach flatten and chest remain still). Continue resting here, focusing on your breath, for 5 to 10 minutes.

The basketball workout

The basketball workout

Supermove series: Forearm Scorpion

Master the forearm scorpion.

Try it: stacked workout

“30 seconds allows you to put in the work without exhausting the muscles.”