a good old fashion functional workout with so coordination first will challenge you
A: Warm Up
Tabata Style Cardio Warm Up (30/10)
- Runing on the Spot
- Jumping Jacks
- Good Mornings
- Air Squats
- Burpees
B: Coordination (15-20 min)
C: Workout (TC 20 min)
A chipper workout involves „chipping“ away at a list of exercises.
Scaled
- 25 Sea Turtle
- 50 Frog Squats
- 50 Push Ups
- 50 Air Squats
- 50 Mountain Climbers
- 50 Cossack Squats
- 25 Sea Turtle
Intermediat
- 25 Sea Turtle
- 50 Frog Squats
- 50 hand release Push Ups
- 50 Jump Squats
- 50 Mountain Climbers
- 50 Squat Thrusts
- 25 Sea Turtle
RXD
- 25 Sea Turtle
- 50 Frog Squats
- 50 alt. Archer Push Ups
- 50 Broad Jumps
- 50 Mountain Climbers
- 50 Squat Thrusts
- 25 Sea Turtle
D: Cool Down (Stretching)
1min each exercise
- all muscles of the workout
Stephan Contratti 
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