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

• 50x Sumo Squats

• 40x Flutter Kicks (each side)

• 30x Reverse Burpees

• 20x Side Plank Dips (each side)

• 10x Single-Leg Box Squats (each side)

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: Don't go quite as low on Sumo Squats and Single-Leg Box Squats if your hips feel tight. Switch Flutter Kicks to slow floor heel taps, and take your time moving through Reverse Burpees and Side Plank Dips.

• Pregnancy (Trimester 2 & 3): Take a nice wide stance on Sumo Squats for your bump. Swap Flutter Kicks and Side Plank Dips for standing side steps or bird-dogs to avoid lying flat on the floor. Put your hands on a stable table or bench for Reverse Burpees.

• Postpartum: Core floor work like Flutter Kicks and Side Plank Dips may be too much for your abs, so you can switch to dead bugs or kneeling side planks if needed. Exhale on the hardest parts of the moves to protect your abs.