Core
Unlike traditional resistance training, which often isolates muscle groups, LMT combines resistance with multi-dimensional movement, better preparing the body for real-world activities.
ViPR (Vitality, Performance and Reconditioning) tool is designed to enhance natural movement patterns by integrating strength, mobility, balance and agility into every exercise. Rather than focusing on single-muscle activation, ViPR training engages the whole body dynamically, helping build resilient, adaptable strength that translates to everyday tasks.
In this beginner-friendly routine, we focus on glutes and abdominals, or as we’re calling it, ‘Belly & Booty’, but because of the nature of ViPR and LMT, the entire body is still engaged. The workout challenges core strength, glute power, mobility, co-ordination and even cardiovascular fitness through an efficient and highly effective 25-minute session.
Let’s break down why this workout works so well and how the pyramid tri-set structure makes it progressive yet approachable for all fitness levels.
The Belly & Booty ViPR workout: How it’s structured
This workout consists of two tri-sets (three exercises per set), each repeated twice. Unlike traditional pyramid training, where you change the weight while keeping the exercise the same, here we progress difficulty across exercises within each tri-set:
- Exercise 1: Most accessible – 10 reps
- Exercise 2: Slightly harder – 8 reps
- Exercise 3: Most challenging – 5 reps
This gradual intensity increase ensures you build strength and endurance while maintaining proper form. Each movement is chosen to target the glutes and core dynamically, incorporating multi-plane movement, asymmetrical loading and ground-to-standing mechanics, all essential for developing real-world strength.
Tri-Set 1: Strength, stability and power
1. ATG Squat with Overhead Lift (10 reps)
Why it works:
- Using a heel wedge allows for a deeper squat, improving glute activation.
- A central ViPR hold shifts the load forward, requiring strong core engagement to maintain balance.
- Lifting ViPR overhead increases the core challenge while reinforcing postural stability and shoulder mobility.
Real-life application: Think of lifting a child off the floor or picking up heavy objects from a deep squat – this exercise builds the strength and movement mechanics needed for such tasks.
2. Suitcase Hold Kickstand Crouch/Single-Leg Squat (8 reps each side)
Why it works:
- The kickstand stance provides balance assistance while allowing deeper glute engagement.
- Holding ViPR in a suitcase position creates an asymmetrical load, requiring core and lateral glute stabilisation.
- Sweeping ViPR across the shin loads the glute medius, a key muscle for hip stability and injury prevention.
Real-life application: Training glute medius strength is essential for stability in walking, running and changing direction.
3. Offset Grip Overhead Transverse Squat (5 reps each side)
Why it works:
- Holding ViPR overhead in an offset grip challenges core control, shoulder stability and posture.
- The transverse squat pattern increases hip mobility and rotational strength.
- Stopping ViPR midway in front of the chest adds a static core challenge, reinforcing spinal control under load.
Real-life application: This teaches the body to control loaded rotation, crucial for sports, lifting and even preventing falls.
Tri-Set 2: Multi-plane power and co-ordination
1. Kickstand Crouch with Shift-Lift (10 reps each side)
Why it works:
- The wedge under the front foot improves depth and glute activation.
- The shift-lift movement adds a frontal plane challenge, making the core and glutes work together.
- An offset grip introduces asymmetry, improving core and postural stability.
Real-life application: A deep crouch-to-lift movement replicates tying shoelaces, picking up objects or getting low in sports.
2. Lateral Lunge to Curtsy with Horizontal Shift (8 reps each side)
Why it works:
- Moving ViPR horizontally increases core engagement in the frontal plane.
- The transition between lateral lunge and curtsey works glutes in multiple directions, improving co-ordination.
- The pivot lunge reinforces balance and unilateral strength.
Real-life application: Improves agility and co-ordination for everyday movement and sports performance.
3. Offset Grip Kneel to Sit to Stand (5 reps each side)
Why it works:
- Keeping ViPR overhead creates a dynamic stability challenge similar to a Turkish get-up.
- The offset load requires the core, shoulders and hips to work together to maintain control.
- Moving from kneeling to standing is a fundamental human movement, reinforcing real-life strength.
Real-life application: This mimics getting up from the floor, an essential skill for mobility, longevity and injury prevention.
Why this ViPR workout works
This workout is more than just a glute and core routine, it’s a full-body, multi-plane, functional training session that:
- strengthens glutes and core dynamically
- improves balance, mobility and co-ordination
- challenges asymmetry for real-world strength
- enhances cardiovascular fitness while building muscle
- develops better movement mechanics for everyday life.
By integrating Loaded Movement Training principles, this ViPR workout ensures every exercise reinforces strength, stability and agility across the entire body, helping you move better, feel stronger and prevent injuries.
So, whether you’re a beginner or looking to refine your movement patterns, this structured, progressive routine ensures you build a more powerful, resilient body – one that’s ready for anything life throws at you.
Ally Taylor has been a personal trainer and group exercise instructor for over 24 years and is the founder of Amovida, a boutique fitness studio. With a strong emphasis on movement health and training for life, Ally questions traditional approaches—especially when they exist simply because "that’s how it’s always been done" rather than being backed by solid evidence. She stays ahead by understanding how to apply primary research to shape training methods and isn’t afraid to rethink best practices when presented with quality evidence. Her sessions empower instructors to think critically, coach with confidence, and create meaningful, real-world training experiences that truly impact their clients.
