How about a DIY Chipper to get your Wednesday going? Composed of a high volume of movements performed in succession, a chipper is designed to test and increase your strength. So, get your water, your weights, your favorite workout buddy, and get to it!
Gumsaba DIY Chipper Humpday
Equipment: Free Weights, Band (optional), Jump rope, Timer, Mat, Elevated/sturdy surface for step up
Part 1: Warm Up 10 each
Shin Grabs – Hip Rolls – Hip Hinges – Calf Raises – 5 minutes Jog/Walk/Row/Bike
Part 2: Activate with band on thighs
Part 3: Chipper Sets
Set 1: 16/12/10
Walking Lunge + Hammer Curl
Set 2: 12/10/8/6
Stiff Leg DL
T Spine Push ups
Set 3: 16/12/10
Sumo HI Pull
Set 4: 12/10/8/6
Step Up Knee
Part 4: Cardio Blast Burpees
Do burpees, take a bit of rest, and then run as fast as possible for given yards.
When done correctly, this drill will build aerobic capacity and burn carbohydrate anaerobically, which will result in less fat storage!
5 Burpees, Sprint 30 Y, walk back to start
4 Burpees, Sprint 30 Y walk back to start
3 Burpees, Sprint 50 Y walk back to start
2 Burpees, Sprint 50 Y walk back to start
1 Burpees, Sprint 50 Y walk back to start
Part 5: Cool Down Jog & Stretch 30 seconds per side
Deep Glute Stretch
Cool off this week with some Spot on Potato Salad – perfect for a Labor Day Weekend BBQ, pool party or impromptu gathering.