This week's EMPOWERED WOW (Workout of the Week) is a full body Chipper!

A chipper is where you complete the given reps of each exercise before moving onto the next. Start with 50 jumping jacks, 40 mountain climbers, 30 shoulder taps, 20 air squats, 10 burpees, and then hold a 30 second plank. Get right back to it but starting with the 10 burpees and ending with the 50 jumping jacks.

GOAL: Time yourself going down in reps and try to beat your time when going up in reps!

ROUND 1:

50 jumping jacks

40 mountain climbers

30 shoulder taps

20 air squat

10 burpees

30 sec PLANK HOLD

10 burpees

20 air squat

30 shoulder taps

40 mountain climbers

50 jumping jacks

Exercise Guide / How To

Jumping jacks: Stand with feet together and hands down by your side. In one motion, jump your feet out to the side and arms laterally above head. Reverse motion back to the start position.

Mountain climbers: Start in a high plank position, making sure shoulders are in line with the wrists. Drive one knee towards the chest, while keeping the body in a straight line. In one motion, switch legs.

Shoulder taps: Start in a high plank position, with feet spread slightly apart. Tap one hand to the opposite shoulder and engage the core and glutes to minimize movement of the hips. Alternate sides.

Air squats: Standing feet shoulder width apart, send your hips back and bend the knees like you’re sitting in a chair. Keep your core engaged and chest lifted, then drive through the heels to activate your glutes and stand tall. 

Burpees: Stand with feet shoulder width apart. Lower your body into a squat position, and place your hands on the floor in front of you. Kick your feet back so you are in high plank position while lowering your body to the ground. Push through the arms and jump feet wide to start position, stand, and jump up.


Exercise Guide / How To

High knees: With arms bent and close to the body, drive one knee to the chest. In one motion switch legs. Alternate as fast as you can.

Bicycle crunch: Lie flat on the floor with the lower back pressed into the ground. Put your hands behind your head, shoulders off the floor, and legs hovering above the floor. Bring one knee towards the chest twisting the torso to reach the knee with the opposite elbow. Alternate sides.

Lateral jump squats: Perform an air squat. Drive through the heels to hop laterally to one side, into another air squat. Repeat movement on the opposite side.

Push ups: Start in high plank position. Bend elbows at 45 degrees and lower the body towards the ground. Push through the hands and straighten arms to go back into the start position.

Froggers: Start in a high plank position. Jump feet to the outside of the hands, and raise the torso and hands off the ground into a squat position. Place hands back on ground and jump feet back into high plank position.

Handstand hold: Start facing away from the wall and place hands on the floor a few feet in front of you. Begin to walk your feet up the wall as you bring your hands as close to the wall as you can. Squeeze your glutes and core to keep your body in a straight line.

ROUND 2:

50 high knees

40 bicycle crunch

30 lateral squats

20 push ups

10 froggers

30 sec HANDSTAND HOLD

10 froggers

20 push ups

30 lateral squats

40 bicycle crunch

50 high knees

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