Chipper (For Time)
15 mins. Time Cap
Complete all repetitions of each exercise in sequence before moving to the next.

• 50x Jump Jacks

• 40x Air Squats

• 30x Floor-to-Ceiling Reaches

• 20x Push-ups / Knee Push-ups

• 10x Burpees

Your score is the total time taken to complete the entire sequence. If you do not complete all repetitions before the 15 minutes buzzer sounds, your score is 15:00 plus the total number of remaining repetitions left uncompleted.

Scaling & Safety

• General Regressions: Substitute Burpees with low-impact Sprawls or step-back variations to manage metabolic fatigue. Modify Push-ups / Knee Push-ups by elevating your hands on a sturdy bench or couch to preserve a rigid spinal alignment. If jumping causes lower-body joint discomfort, change Jump Jacks to low-impact side-stepping variations.

• Pregnancy (Trimester 2 & 3): Eliminate all high-impact jumping or bounding movements entirely to protect the pelvis. Replace Jump Jacks with wide lateral step-outs. Elevate your hands on a stable table, bench, or wall for both the Push-ups and Burpees to remove the risk of abdominal coning and avoid lying flat on your stomach. Ensure your feet are placed wider than hip-width during Air Squats to accommodate your bump safely.

• Postpartum: Bounding and jumping can overload a recovering pelvic floor. If you experience any feelings of leaking, dragging, or structural heaviness, remove the impact immediately. Step your feet backward individually during the Burpees instead of jumping, and utilise continuous bodyweight stepping movements instead of Jump Jacks. Focus on a strong, distinct exhale on the most difficult phase of every single repetition to protect your midline and manage intra-abdominal pressure safely.