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.

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.