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

• 50x Air Squats

• 40x Reverse Lunges(Total reps)

• 30x Push-ups/Knee Push-ups

• 20x Crawl-outs

Your score is the total time taken to complete the entire sequence. If you do not complete all repetitions before the 14 minutes buzzer sounds, your score is 14:00 plus the total number of remaining repetitions left uncompleted.

Scaling & Safety

• General Regressions: Shorten your depth on Air Squats and Lunges (Reverse) if your hips ache. Place your hands on a couch or sturdy chair for Push-ups / Knee Push-ups to keep your back flat.

• Pregnancy (Trimester 2 & 3): Take a wide stance on Air Squats to give your bump plenty of room. Elevate your hands on a table or wall for Push-ups / Knee Push-ups and Crawl-outs so your head stays above your hips and your belly stays safe from straining.

• Postpartum: Focus on pelvic floor comfort. If you notice a heavy dragging feeling during Lunges (Reverse) or Air Squats, take a brief rest. Exhale purposefully as you push away from the floor during Push-ups / Knee Push-ups and Crawl-outs to safeguard your recovering abs.