Chipper (13 mins)
Work your way down the list from top to bottom as fast as you can.

• 40x Glute Bridges (Single leg if possible)

• 30x Shadow Boxing

• 20x Plank Superman Alternates

• 10x Burpees

Your score is the time it takes you to complete the entire list. If you hit the 13-minute cap, record how many reps you had left.

Scaling & Safety

• General Regressions: Standard two-leg Glute Bridges. Step-back Burpees with no jump.

• Pregnancy (Trimester 2 & 3): Use a bench for Burpees. Stand with a wide base for Shadow Boxing.

• Postpartum: No jumping on Burpees. Focus on quality core tension during the Superman alternates.