Chipper (14 mins.)
Complete all the reps in any order you like, breaking them up however suits you. 14 mins. time cap.

• 120x Bicycle Crunches (total)

• 100x Plank Toe-touches (total)

• 80x Broad Jumps

• 60x Sumo Squats

Your score is the time on the clock when you finish the last rep. If you are still working when the 14 minutes are up, your score is the total reps you completed.

Scaling & Safety

• Make it easier: Slow Bicycle Crunches, and reduce the range on Plank Toe-touches. Take Broad Jumps as smaller hops with a soft landing.

• Modify for pregnancy: Swap Bicycle Crunches for hands-and-knees bird-dogs so your stomach does not strain. Step Broad Jumps rather than jumping, and widen your stance on Sumo Squats.

• Adapt for postpartum: Keep Broad Jumps low impact while you rebuild. Exhale as you stand from Sumo Squats, and shorten the reach on Plank Toe-touches if you notice pressure or leaking.