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

• 50x Alt. DB Step-ups (Total reps)

• 50x DB Goblet Squat (Tempo)

• 30x Commando Planks (Total reps)

• 30x DB Goblet Curtsey Lunges (Total reps)

• 10x DB Devil's Press

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: Feel free to lighten your dumbbell weights or switch to unweighted movements if your form starts to slip during DB Goblet Squat (Tempo) or DB Goblet Curtsey Lunges. You can perform Commando Planks from your knees to help keep your spine long and steady.

• Pregnancy (Trimester 2 & 3): To keep your body well-balanced and safe, use a wide, stable footprint during DB Goblet Squat (Tempo) and DB Goblet Curtsey Lunges. Do not lie flat on your back for any floor-based movements; swap out the chest-to-floor drop of DB Devil's Press for a wide-stance step-back sprawl on an incline bench to keep your belly safe. Ensure you maintain a pace where you can talk comfortably.

• Postpartum: Managing internal pressure is key when working with loaded movements. Give a strong, clear exhale on the hardest part of every rep, like driving out of the bottom of your DB Goblet Squat (Tempo) or pressing the weight during DB Devil's Press. Reduce your weights immediately if you notice any leaking or a heavy dragging sensation down below to protect your pelvic floor.