Chipper (13 mins.)
Work through the list in order, completing every rep before moving on. 13 mins. time cap.

• 60x Jump Squats

• 50x Curtsey Lunges (total)

• 40x Pike Push-ups

• 50x Reverse Crunches

• 60x High Knees (total)

Your score is the time on the clock when you finish the last rep.

Scaling & Safety

• Make it easier: Step instead of jumping on Jump Squats. Shorten the step on Curtsey Lunges, and reduce the depth on Pike Push-ups.

• Modify for pregnancy: Elevate your hands on a step for Pike Push-ups to keep your head above your hips. Widen your stance on Jump Squats, and swap Reverse Crunches for bird-dogs.

• Adapt for postpartum: Keep Jump Squats and High Knees low impact while you rebuild. Exhale on the effort of Pike Push-ups, easing off if you notice leaking or pressure.