Up/ Down Chipper

WARM-UP:

*3 x thru Squat Series (5x Full Squat, 5x Squat - come up 1/4 of the way, 5x Squat - come up 1/2 way, 5x Squat - come up 3/4 of the way)

*Tabata (8 Rounds of 20 sec. ON/ 10 sec. OFF): Hop Out to Plank - Hop In -  Donkey Kick  (repeat w/ speed)

See photo below of me and my client, Karen, performing this Plank-Donkey Kick exercise

UP/ DOWN CHIPPER:

-start w/ exercise #1, complete all 25 reps, then move onto the next exercise

-do not move onto next exercise until all reps are completed

-perform exercises in order 

-"up/ down" refers to exercises being upright, then down on the floor (back and forth between the two)...working ALL body parts

-work through this as quickly as possible with as little rest as possible

• 25 Box Jumps
• 25 Push-Ups (challenge: Med Ball Plyo Push-Ups - hands hop on and off of med ball)
• 25 Ninja Jumps or Ninja Step-Ups
• 25 Slam Ball Squats
• 250 Jumps of Rope (challenge: 100 double-unders)
• 25 Burpees
• 25 Pull-Ups (modification: jumping pull-ups OR use machine at gym)
• 25 Handstand Push-Ups (modification: decline push-ups )
• 25 Hang Clean and Press (barbell or DBs)
• 25 Sumo Dead Lift High Pull (barbell or DBs)
• 25 Thurster (squat to overhead press)