Workout of the Week – Chipperville
Come with me on this journey to Chipperville. It’s a great place Chipperville, you only see everything once, and you’ll leave more fit then when you arrived.
If you have any questions about the movements… let us know!
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Warm-Up
2 mins of Planks
20 arm circle forward and backward
2 easy rounds of:
20 box/chair step ups
15 v-ups
10 bent over rows
1 easy round of:
10 left arm front squats
10 chair/stool knees to chest
10 right arm front squats
Workout of the Week – Chipperville
For time:
75 bent over DB rows
63 chair/stool knees to chest OR v-ups
50 single DB front squats
*You can switch arms at any time.
RX is 50/35 pound DB’s, but you should pick a weight that you can do at least 20 bent over rows when fresh.
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FYI: The bodyweight workouts are NOT watered down versions of the DB workout. You try one and let me know how easy it was.
Bodyweight Warm-Up
2 mins of Planks
20 arm circle forward and backward
2 easy rounds of:
20 box/chair step ups
15 v-ups
10 banded rows or up downs
Practice the single leg squats and get comfortable with them prior to starting the workout.
Adv Bodyweight
For time:
75 banded rows OR up downs
63 chair/stool knees to chest OR v-ups
100 alt single leg squats to chair/box (50 each leg)
*Get the chair/box as close to a parallel squat as you can, but it’s totally cool to go higher.
Starter Bodyweight
For time:
40 banded rows OR up downs
35 v-ups
40 alt single leg squats to chair/box (20 each leg)
*Get the chair/box as close to a parallel squat as you can, but it’s totally cool to go higher.