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

• 50x Lateral Shuffles (Floor Touch) (Total reps)

• 40x Sumo Squats

• 30x Air Slams

• 20x Bicycle Crunches (Total reps)

• 10x Crawl-outs

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: Use a smooth step-touch instead of dynamic bounding for Lateral Shuffles (Floor Touch) if your joints feel tight. Reduce the depth on Sumo Squats if your hips ache. Swap Bicycle Crunches for standard dead bugs to find comfort.

• Pregnancy (Trimester 2 & 3): Widen your feet on Sumo Squats and Air Slams to give your bump plenty of room, keeping your head level with or above your hips to avoid feeling dizzy. Avoid lying flat on your back for Bicycle Crunches; put your hands up on a sturdy bench for wall-supported options or incline bird-dogs to avoid core straining. Always check your effort with the talk test.

• Postpartum: Dynamic lateral moves can put pressure on a recovering pelvic floor. If you notice any leaking or a heavy dragging feeling down below, reduce the speed of Lateral Shuffles (Floor Touch). Exhale fully as you drive upward from Sumo Squats and as you extend your legs during Bicycle Crunches to safeguard your recovering abs.