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

• 50x Air Squats

• 40x Flutter Kicks (Total reps)

• 30x Crawl-outs

• 20x Side Plank Dips (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: Keep your Air Squats at a comfortable depth. Switch Flutter Kicks to slow floor heel taps. Use a couch, chair or coffee table for Crawl-outs, do Side Plank Dips from your knees or remove the dip, and step your feet back one at a time on Burpees and remove the jump.

• Pregnancy (Trimester 2 & 3): Take a wide stance on Air Squats to make room for your bump. Swap Flutter Kicks and Side Plank Dips for standing side steps or bird-dogs to avoid lying flat on your back. Use a coffee table or bench for Crawl-outs and Burpees.

• Postpartum: For Flutter Kicks and Side Plank Dips, switch to supported dead bugs or kneeling side planks if needed. Step your feet back instead of jumping on Burpees, and exhale on the hardest part of every movement.