Chipper Workout For Time:

50 Spidermans
40 Hollow Rocks
30 Hop Overs
20 Inchworms
10 Burpees

Rest 1 minute. Then Go back up!

How This works:

Body Weight Chipper
Body Weight Chipper

Start a timer then perform the number of reps assigned to each movement, started with 50 spiderman and working your way down to 10 burpees. Rest 1 minute. Then go back up, starting with the 10 burpees and finishing with the 50 spidersmans.

Movements:

Spidermans:

Like a mountain climber, only this time you are bring your knee up to the outside of your elbow instead of to your chest. Start in a plank position on your hands and toes, with feet together. Keep your back as flat as possible, your hips level with your shoulders, and core tight. Squeeze you glutes. Keep your shoulders down and back and press through your shoulders like you are actively trying to push the floor away from you. Bring one knee up to the outside of your elbow then return to the starting place and do the same with the other leg.  Alternate as fast as possible.

Hollow Rocks:

Lay on your back with your legs and arms out straight. Engage your core. Press your lower back into the ground and “hollow out” by trying to touch your hips and ribs together while pulling your belly button to your spine. Keep your shoulders down and back with your neck long. Raise your feet and hands off the floor. Slowly rock back and forth while staying super tight and continuing to press your lower back into the floor.

Hop Overs:

Pick a spot/line on the floor, or you can use an object for more intensity, keeping your feet together hop over the object landing on the other side, then rebound back to the start. If hopping like that is not in the cards today, do a skip over. Sending one foot over first and then bringing the other to meet it after, then repeat to the the start side.

Inchworms:

Start with your feet together, engage your core and your glutes while standing tall. Keeping your legs as straight as possible, hinge at the hips and reach for the floor. Walk your hands out to a plank, keeping your feet stationary, belly tight, and try not to sway side to side too much.

Think about using your abs and glutes to pull yourself back up as you walk your hands back to your feet, keeping your legs still straight as possible. Stand straight to finish and start the next rep. Include a push up once in plank position to add intensity.

Burpees:

Starting standing straight, squat down, put your hands on the floor in front of you, jump or step your feet back so you are in a plank, bend your elbows bringing your chest and thighs to the floor, push back up to a plank, jump or step your feet in towards your hands, and finish by jumping into the air with your hands over your head.

Use the modifications you need for each movement.