7 Moves for Resiliency

The ViPR Pro teaches your body to overcome setbacks more quickly.

To truly prepare for life's physical demands on the body, you need to build resiliency by training in all three planes of motion. “Being resilient means having the ability to recover quickly from difficult circumstances or events like injuries, training setbacks, and daily physical stressors,” says Michol Dalcourt, the San Diego-based creator of the ViPR, founder of the Institute of Motion, and member of the Equinox Health Advisory Board.

The ViPR is a tool in your arsenal that can help you achieve the strength you need to bounce back quickly. Plus, a new study found that it's great for metabolic payoff as well. Researchers had 10 young men and women cycle through two rounds of five exercises using the ViPR Pro, alternating 60 seconds of work with 60 seconds of rest. They burned an average of 247 calories during the 20-minute session, according to the findings, published in the Journal of Sports Medicine and Physical Fitness.

The workout below loads your body in odd positions to build strength and mobility in all directions. It also challenges your coordination and motor skills, which weaken over time as you sit (in chairs, cars, and trains) and stare (at screens of all sorts), says Alex Zimmerman, director of Equinox’s Tier X program.

Do it as either a warm-up or a standalone routine 2 to 3 times per week. For a 15-minute warm-up, complete 1 to 2 sets of 5 reps per side. For a full workout, aim for up to 4 sets of 12 reps (per side, when applicable) and perform the moves as a circuit, resting only at the end of each round. Depending on how much rest you need, the session will last 30 to 45 minutes.