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

• 50x Chair Step-ups (Total reps)

• 50x Air Squats (with pause)

• 30x Commando Planks (Total reps)

• 30x Curtsey Lunges (Total reps)

• 10x Burpees

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: If you find Chair Step-ups too high or difficult, feel free to use a lower platform or swap to reverse lunges to help manage knee comfort. You can modify Burpees and Commando Planks by moving through the patterns slowly, or try stepping your feet back rather than jumping to keep your energy consistent.

• Pregnancy (Trimester 2 & 3): Widen your stance on Air Squats (with pause) and Curtsey Lunges to make plenty of room for your bump. Elevate your hands on a stable table or sturdy wall for Burpees and Commando Planks so you never have to lie flat on your stomach or strain your midline. Always use the talk test to monitor your exertion.

• Postpartum: If you experience any leaking, pressure, or a heavy dragging feeling down below, you can remove the jump from Burpees or switch to unweighted glute bridges to give your pelvic floor a break. Focus on a clear, relaxed exhale on the toughest phase of every repetition, especially as you stand up from your squats, to safeguard your recovering abs.