Chipper (14 mins.)
Work through the list in order, completing every rep before moving on. 14 mins. time cap.

Chipper (14 mins.)
Work through the list in order, completing every rep before moving on. 14 mins. time cap.

• 140x High Knees (total)

• 100x DB Hip Thrust

• 60x MB Slams

• 40s DB Wall Sit

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: March High Knees instead of running them, and use a lighter dumbbell, or none, on DB Hip Thrust and DB Wall Sit.

• Modify for pregnancy: Widen your feet on DB Hip Thrust and DB Wall Sit, and hold the dumbbell low on your hips, below the bump, on the thrust. Squat down to pick up the ball on MB Slams rather than folding forward, with a wide stance, and keep the pace at a level where you could still hold a conversation.

• Adapt for postpartum: Keep High Knees low impact, and exhale as you drive your hips up on DB Hip Thrust. Use a lighter ball and a steadier pace on MB Slams if you notice pressure or leaking.