Chipper (14 mins.)
Complete all the reps in any order you like, breaking them up however suits you. 14 mins. time cap. Lower for 3 seconds on each rep of DB Suitcase Reverse Lunges.

• 80x Lateral Shuffles (total)

• 60x DB Hip Thrust

• 40x Standing DB Tricep Extensions

• 30x Broad Jumps

• 20x DB Suitcase Reverse Lunges (total) (tempo)

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: Step forward on Broad Jumps rather than jumping, use a lighter dumbbell on Standing DB Tricep Extensions, and use lighter dumbbells or none on DB Suitcase Reverse Lunges.

• Modify for pregnancy: Take Lateral Shuffles at a walking pace, stepping side to side, and hold the dumbbell low on your hips, below the bump, on DB Hip Thrust. Take a shorter step back on DB Suitcase Reverse Lunges with a wall within reach, and keep the pace at a level where you could still hold a conversation.

• Adapt for postpartum: Keep Broad Jumps low impact, and exhale as you drive your hips up on DB Hip Thrust. Reduce the depth on DB Suitcase Reverse Lunges if you notice pressure or leaking.