My Tabata-inspired Interval Class with ViPR

My Tabata-inspired Interval Class with ViPR


A standard Tabata protocoal is a series alternating between 20 seconds of maximum-intensity work, and 10 seconds of rest, for 8 cycles to make one round. 4 minutes of interval torture. Usually I follow this protocol, with a minute of rest between rounds, to make up a full-length group-exercise class. Warm-up, 7-8 cycles, cooldown and stretch = 1 hour. The class I’ve just uploaded, because it uses equipment that takes a few seconds to transition to and from, I’ve set for 40 seconds work, 20 seconds rest, times four rounds to make one cycle. When we have 24 attendees or less, I break them into 3 groups of 8 or less and for the 4th interval we all do the “floor” move at the same time. When I have more than 24, I break them into 4 groups of so there’s always a group on floor; squished but we just make our movements more vertical and less lateral.



Here’s the class:



Station 1



ViPR – Side-lunges

Lebert Equalizers – Pull-ups

Step – basics or box jumps right

Floor – squat jumps



Station 2



ViPR – Side-lunges with cross-overs

Lebert Equalizers – push-ups (hold bars for easier angle on wrists)

Step – basics or box jumps left

Floor – quick feet



Station 3



ViPR – ViPR flips (horizontal travel)

Lebert Equalizers – 5 jacks, 5 triceps dips, 5 jacks, 5 dips…

Step – squat-lifts or squat lateral raises right

Floor – squat jumps with ½ turn in air



Station 4



ViPR – ViPR flips

Lebert Equalizers – pull-ups

Step – squat-lifts or squat lateral raises left

Floor - Burpees



Station 5



ViPR – 2:00/10:00 lunges with front reach (no rotation)

Lebert Equalizers – push-ups

Step – lunges off the step or jump-lunges on floor

Floor – side-lunges with shuffles



Station 6



ViPR – 2:00/10:00 lunges with front reach and spinal rotation

Lebert Equalizers – hop around them, 4 jumps around

Step – lateral hop-overs (step is optional)

Floor – kick-box front kicks right



Station 7



ViPR – rear lunge overhead reach

Lebert Equalizers hop around other direction

Step – member’s choice

Floor – kick-box front kicks left