You've seen the VersaClimber at the gym - but maybe you're not quite sure what to do with it, or how to turn it into a good workout. Well, it's time to ditch the treadmill, according to Rise Nation trainer Devin Wiggins - a VersaClimber master - who told us, "the VersaClimber burns more calories than a treadmill per minute . . . you can go hard for 20-30 minutes and get an amazing full-body workout while burning more calories than many 60-minute classes." But if you're still feeling a little intimidated, he's here to guide you with a custom workout and tons of pointers.
"The VersaClimber is the number one full-body calorie burner, appealing to every different level of athlete," Devin told POPSUGAR. "It's low impact, it's push-pull, and it's a safe, natural movement using the primitive cross-crawl motion. It's often used for rehabilitation, and doesn't have a wear-and-tear on your body like many workouts do." Sounds great, right? Low impact but high intensity. Sign us up!
A few things to remember, however. Devin says, "what one should keep in mind for VersaClimber positioning: Push the hips back, engage the glutes and hamstrings, tighten your core, keep your shoulders down and back, and last but not least, keep a natural spine curvature." Got it? Alright, let's break a few things down - here are your moves:
- Mid-Length: This is equivalent to your "walk" or "jog." Keeping your strides center, roughly in the 5" to 8" range.
- Full-Length: Long strides, as high as you can reach. You should fall within the 8" to even 16"+ range.
- Double-Ups: Two strides mid-length, followed directly by two strides full-length.
- Sprint: Speed! Moving as quick as you can at mid-length. Focus on your feet per minute and keep that number from dropping.
- 4X4: Similar to Double-Ups, you will do four strides mid-length, followed directly by four strides full-length.
- Rip: Long, sharp full-length strides. Make sure to be more explosive on the transition compared to the normal fluidity of full-length.
Before you get started on this 20-minute workout, Devin suggests putting on some "dope ass tunes" and tracking your progress "by referring to the inches reached for each stride, as well as your feet climbed." Ready for your work out? Here it goes!
| Time | Move |
|---|---|
| 0:00-1:00 | Mid-Length |
| 1:00-2:00 | Double-Ups |
| 2:00-3:00 | Mid-Length |
| 3:00-4:00 | Double-Ups |
| 4:00-5:00 | Full Length |
| 5:00-5:30 | Mid-Length |
| 5:30-6:00 | Full Length |
| 6:00-6:30 | Double-Ups |
| 6:30-7:00 | Full Length |
| 7:00-7:30 | Mid-Length |
| 7:30-8:00 | Full Length |
| 8:00-9:00 | Mid-Length |
| 9:00-9:30 | Sprint |
| 9:30-10:00 | Mid-Length |
| 10:00-10:30 | Sprint |
| 10:30-11:00 | Mid-Length |
| 11:00-12:00 | Sprint |
| 12:00-13:00 | Mid-Length |
| 13:00-14:00 | 4X4 |
| 14:00-15:00 | Mid-Length |
| 15:00-16:00 | 4X4 |
| 16:00-16:30 | Mid-Length |
| 16:30-17:00 | Rip |
| 17:00-17:30 |
Mid-Length |
| 17:30-18:00 | Rip |
| 18:00-18:30 | Mid-Length |
| 18:30-19:00 | Rip |
| 19:00-20:00 | Sprint |
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