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

• 50x Chair Step-ups with Knee Drive (each side)

• 40x Kickstand Squats (each side)

• 30x Reverse Burpees

• 20x Single-Leg Box Squats (each side)

• 10x Sprawl into Tuck Jump

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: Use a lower box or step for Chair Step-ups with Knee Drive. Shorten your depth on Lateral Lunges‍. Switch ‍Single-Leg Box Squats to Air Squats. Move slowly through Reverse Burpees, and change Sprawl into Tuck Jump to a step-back sprawl - you can also do both of these without the jump.

• Pregnancy (Trimester 2 & 3):‍ Reduce the height of the step on ‍Chair Step-ups with Knee Drive or remove the knee drive. Reduce the range of motion for Lateral Lunges or switch for step back lunges. Switch Single-Leg Box Squats to standard Air Squats. Swap Reverse Burpees for Crawl-outs. Remove the jump from Sprawl into Tuck Jump and you can just do a step-back sprawl too.

• Postpartum: Remove any jumping from any of the moves if it makes you experience any leaking or heavy pressure in your pelvic floor.