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 Front-foot Elevated Lunges.

• 80x Speed Skaters (total)

• 60x Glute Bridges

• 40x Chair Tricep Dips

• 20x Sprawls

• 10x Front-foot Elevated Lunges (each side) (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 side to side on Speed Skaters rather than jumping, step back into Sprawls one foot at a time, and keep your feet closer to the chair on Chair Tricep Dips.

• Modify for pregnancy: Rest your shoulders on a sofa or bench for Glute Bridges, and elevate your hands on a bench for Sprawls, stepping back to a plank rather than lowering your hips to the floor. Take Front-foot Elevated Lunges shallower with a hand on a wall or chair for balance.

• Adapt for postpartum: Keep Speed Skaters low impact, and exhale as you drive up from Front-foot Elevated Lunges. Reduce the depth on Chair Tricep Dips if you notice pressure or leaking.