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When you want to create lasting changes in your body, you’ve got to be clever with your programming, getting in just enough strength work to build and maintain muscle while pushing the limits of your cardiovascular and anaerobic training to burn fat and improve conditioning. A chipper workout accomplishes both.
With a chipper workout, you’ll do several moves in a row — typically between five and 10 — and must complete all reps of one move before moving on to the next. Each move is done for a high number of reps, anywhere from 20 to 100 in a single set, increasing your time under tension to get a large volume of work done in a time-efficient manner. This increases your lean tissue composition while jacking your metabolism, forcing your body to burn adipose tissue to power its recovery processes for hours afterward.
Choose a moderately heavy weight — one with which you can get between six and 10 unbroken reps — for each exercise. Then start your timer and begin to chip away at the first move, breaking that large rep block into smaller, manageable sets, and stop to rest when your form starts to break down. There is no defined rest interval with a chipper — you’re the judge as to when you’re ready to go again. That being said, keep the rest as short as possible: Your goal is to push your limits while staying safe. Once you’ve done your prescribed number of reps, you can move to the next exercise. Do this chipper workout one or two times through, depending on your fitness level. Log your total time to complete, then try to meet or beat it next time you do the workout.
The Filthy Chipper Workout
When finished, you will have completed 150 total reps in a single workout!
|Overhead Plate Walking Lunge||50|
|Renegade Row (each side)||20|
Overhead Plate Walking Lunge
Hold a 25- or 45-pound plate directly overhead with your arms straight and your feet hip-width apart. Take a large step forward with one leg and bend both knees to lunge deeply, keeping your torso erect and the plate steady. Push off your rear foot and bring your feet together underneath you. Continue, alternating legs.
Make it easier: Use a 10-pound plate, or perform with body-weight only.
Make it harder: Do 25 consecutive reps with one leg, then 25 with the other.
Stand behind a kettlebell with your feet shoulder-width apart, then push your hips back and bend your knees to grab the handle with both hands. Keep your back and arms straight and your head neutral as you hike the kettlebell back between your legs, then quickly snap your hips forward, using that power to swing the kettlebell in an arc to eye level or higher. Control its descent, guiding it smoothly back between your legs to go into the next rep.
Make it easier: Use a lighter kettlebell and/or raise it only to nose height.
Make it harder: Increase your kettlebell weight and raise it overhead each time.
Stand facing a box that is about knee height with your feet shoulder-width apart. Swing your arms back and drop your hips to load your posterior chain, then swing your arms forward and extend your legs and hips quickly, exploding up and onto the box. Land softly, stand all the way up, then jump or step back down.
Make it easier: Do step-ups on the box, alternating legs.
Make it harder: Do box jump-overs, clearing the box with each rep.
Get into plank with your hands on a set of dumbbells placed directly underneath your shoulders and your head, hips and heels aligned. Keeping your hips level and your body as still as possible, drive one elbow up toward the sky, then lower back to the start. Repeat on the other side to complete one rep.
Make it easier: Ditch the dumbbells and instead reach one arm at a time straight out in front of you, then place it back in plank.
Make it harder: Do your two rows, then do a push-up.
Hold a set of dumbbells at your shoulders with your palms facing inward, elbows down, and stand with your feet shoulder-width apart, toes turned out. Kick your hips back and bend your knees to drop as low as you can while keeping your back straight and your feet on the floor. Pause briefly, then drive through your heels to stand explosively to the start, using that upward momentum to press the dumbbells straight up overhead to full extension. Lower the weights to your shoulders to complete one rep.
Make it easier: Use lighter dumbbells or simply use your bodyweight to ingrain that explosive pattern.
Make it harder: As you press the weights overhead, add a vertical jump.