Level: Depending on resistance band
Time: 30 minutes
When training abs, or your core, there is already a huge arsenal of exercises that need no equipment to perform. However, the RIP trainer, from the makers of the TRX, is an incredible addition for both full body training and sports specific training with engages your core throughout.
Using the RIP trainer is like having your own portable cable machine, but with more diversity. With the varying levels of resistance cords and a karabiner to attach to almost anything it’s another great piece of equipment to take with you into the park and get an awesome workout done.
Using the RIP trainer is like having your own portable cable machine, but with more diversity
It’s worth adding that you can purchase a RIP trainer with different levels of cable resistance. We’ve found that even the medium-level doesn’t offer enough resistance for a person with a good level of fitness, so bear this in mind when you consider your RIP trainer purchase. Here at Short Motivation, our RIPs are cabled with an XX-heavy resistance cord.
The RIP trainer uses a few different stances, split stance (one foot in front of the other), squat (feet shoulder width apart, knees slightly bent) and lunge stance (one foot in front of the other, knees at 90 degrees). It also has two different hand positions, the overhand, both hands on top of the RIP with palms facing down, and alternating, with one palm facing down and the other up. The biggest rule of using the RIP is that the cord mustn’t touch your body, keep the cord away from your body at all times.
We’ve put together a selection of our favourite RIP exercises, these will work your whole body and give you a great workout every time.
Before you continue, please remember that you need to warm up.
If are are unsure about some of the terms used in this article, it’s worth having a quick read through our Glossary of Terms before you get started with your workout.
RIP Windmill. Click for full exercise
Stand side on to the anchor point in a squat stance with an alternate grip. Squat up and down whilst creating circles with the end of the RIP trainer.
Target: 5 windmills (beginner), 10 windmills (intermediate), 15 windmills (advanced)
Straight Arm Turn. Click for full exercise
Straight Arm Turn
Stand side on to the anchor point in a squat stance with an overhand grip. Keeping arms straight, twist entire body away from the anchor and back in a controlled movement.
Target: 5 turns per side (beginner), 10 turns per side (intermediate), 15 turns per side (advanced)
Step and Press. Click for full exercise
Step and Press
Stand facing away from the anchor point, with the chord on your right in a split stance (right foot back) with an overhand grip. Step forward with your right foot and press the RIP directly forwards at the same time.
Target: 10 step & press (beginner), 15 step & press (intermediate), 20 step & press (advanced)
Step and Row. Click for full exercise.
Step and Row
Stand facing the anchor point and perform as the step and press, however, instead of stepping forward you’ll step back and you’ll row back.
Target: 10 step & row (beginner), 15 step & row (intermediate), 20 step & row (advanced)
Step and Row. Click for full exercise.
Stand facing the anchor in a split stance with an alternate grip. Start with the cord at the bottom and pull the RIP back as if rowing with an oar. Do all of one side and then switch.
Target: 5 kayak per side (beginner), 10 kayak per side (intermediate), 15 kayak per side (advanced)
Hockey Slap Shot. Click for full exercise
Hockey Slap Shot
Stand facing away from the anchor point, with the cord low on your right in a split stance (right foot back) with an alternate grip. In a sweeping motion push the RIP close to the floor as if taking a hockey shot. Control the movement back.
Target: 5 slaps per side (beginner), 10 slaps per side (intermediate), 15 slaps per side (advanced)
Press. Click for full exercise
Stand facing away from the anchor point in a split stance with an overhand grip. Place the foot on the side of the cord back and start with the RIP against your chest. Push forwards away from your body and control back.
Target: 10 press (beginner), 15 press (intermediate), 20 press (advanced)
Overhead Axe Chop. Click for full exercise
Overhead Axe Chop
Stand facing away from the anchor point in a split stance and alternate grip. Start with right foot back and right hand beside right shoulder, swing overhead as if using an axe, until right arm is outstretched.
Target: 5 chops per side (beginner), 10 chops per side (intermediate), 15 chops per side (advanced)
The last three moves we like to perform in order in a tri-set, with one rep of each after one another. We find this is a really great way to overload the muscles and keep heart rate high.
Try putting some of these moves together into a HIIT workout, 20 seconds work followed by 10 seconds rest, for a really great full body metabolic conditioning workout. Just remember to perform moves on both sides!
To vary the difficulty of these exercises either move away (harder) or closer (easier) to the anchor point. If you’re at the limit of your band you can increase the tempo to increase intensity as well.
Before you finish, remember that you should spend time cooling down.
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