Whenever I see a chipper workout posted to the whiteboard I get a little giddy inside. I’m a list maker and a list checker. I like moving from one movement to the next all while checking a little more off of my list at a time. This chipper at home workout will get your heart rate up and have your body burning fat all day long!
Ready to take part in our weekly workout challenge? If you are, make sure to take a picture and tag us @stayfitmom_Krista and @stayfitmom_Tracyon Instagram and use hashtag #SFMWeeklyWorkout! We’d love to see you in action!
- 10 Push ups
- 20 Box jumps
- 30 Air squats
- 40 Sit ups
- 50 Double unders or single skips
See the video below for instructions and demos of all the movements.
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- If you’d like to keep track of your time, a Timer. (We frequently use the MYWOD app and recommend it to our readers. You can keep track of your workouts, they’ve got How To videos, and of course the app has great timers.)
- Plyo Box, bench, stairs or something elevated to complete the box jumps (or step-ups. If you are interested in created your own DIY Plyo Box from home you’ll want to check out this link!
- Yoga Mat for the sit-ups
- Jump Rope
- Be sure to modify this at home workout to your ability level. Don’t let the number of repetitions in this workout intimidate you. You can modify the workout to “5, 10, 15, 20, 25” to decrease the number of repetitions or rounds if need be. Check out the link on the Perfect Push up to learn how to modify push ups accordingly and to get details on how to build strength to do a perfect push up! Box jumps can be modified to step-ups and be sure to use an appropriate height that fits your ability level. Double unders can be a tricky skill to master. You can check out this double under tutorial to learn a few tips on double unders. If you haven’t got those mastered yet, you can always modify with single skips. Check the video below to see the modification options and all of the movement standards.
Begin the workout with 10 push ups, 20 box jumps, 30 air squats, 40 sit ups, 50 double unders or single skips. You will complete this for 3 complete rounds. By the completion of the workout you should have done 30 push ups, 60 box jumps, 90 air squats, 120 sit ups, and 150 double unders. As stated before, don’t let the repetitions intimidate you. You can always shorten the number of reps or rounds.
Workout demo video and further instruction:
Did you catch last week’s Dumbbell Workout?