Chipper Challenge

WARM-UP:

5 min. x

• 20 x Jumping Jack
• 10 x Air Squat
• 20 x Jack-Squat-Touch (fingertips touch floor on ea. squat)
• 10 x All 4s Plank Hop (in plank, hop hand and feet slightly off of floor simultaneously)

CHIPPER #1: (w/ 5 burpees on the minute every minute)

• 10 x DB Bear Crawl Fwd. there/ Bkwd. back (~ short length of basketball court)
• 20 x S-A High Pull + 180 Jump Squat (squat, pick up DB from floor w/ R hand, high pull it to armpit, squat and return DB to floor, jump and turn 180 degrees, squat and jump 180 degrees back (= 1 rep), repeat w/ L side for rep #2)
• 30 x MB Squat-Thrust-Jump (hop out to plank w/ hands atop med ball, hop in and jump up w/ MB going straight up overhead)
• 40 x Lunge-Curl-Switch (in down lunge hold do a double-arm bicep curl, place DBs on floor, hop-switch lunge leg (hands remain atop DBs on floor), straighten up in down lunge w/ other leg now in front and bicep curl)
• 50 x Seated Shoulder Press

CHIPPER #2: (w/ 10 squat-floor touch to jump-door jamb touch on ea. minute)

• 50 total x MB Plank Toe Taps (in plank w/ toes atop med ball, take R foot off of ball and tap toes to floor on right side of MB, put R foot back up on MB, do toe tap w/ L foot, switch, repeat)
• 40 x MB/ DB Shuffle-Shuffle-Touch (stay in squat w/ med ball or 1 DB held chest high and shuffle 2x to R, squat and touch MB/DB to floor, repeat to L, etc)
• 30 x Weighted Sumo Squat Jumping Jack
• 20 x DB Walk-Through to Push-Up (in plank w/ hands atop DBs, walk feet all the way through hands (w/o hands coming off of DBs), hold rear bridge, walk feet back through to plank and do a push-up)
• 10 x Plank Circle Walk (in plank, walk a full circle in clockwise direction (= 1 rep), then walk full circle in counterclockwise direction (= rep #2))

 ABS:

3 Rounds -

• 30 sec. x Hollow Body Hold
• 30 sec. x Elbow Plank Hold