Torch Calories With This High Intensity Chipper Workout

Thursday, November 12, 2020, in Fitness, Workouts by

 

When you’ve been stuck doing the same routine for months and exercising doesn’t have the same effect as it used to, motivation tends to go out the window. 

But sometimes all you need is one killer routine to reignite your spark for fitness. This high intensity chipper workout from Fitness First trainer Amy Van Der Jagt will leave you drenched in sweat. 

Barbell Push Press

10 reps


Just like a military press, the main movement is pushing the bar vertically above your head. However, a push press requires a slight jump, allowing your legs and glutes to assist in driving the weight from a front rack position to overhead. 

Barbell Front Squats

20 reps


Rest the barbell on the front of your shoulders. If you’re dealing with a heavier weight, you tend to lift it off a barbell rack. If it’s light, you may be able to lift it up onto your front. Ensure your elbows are bent backwards with your fingers holding onto the bar for support, complete a squat motion. 

Kettlebell Swings

30 reps


Grab a kettlebell with two hands, positioned between your legs. You should find yourself in a half squat position. Explode through your legs in tandem with your shoulders to raise the kettlebell so it’s parallel to your head. Stand tall at the top of the motion with a straight posture. When the kettlebell swings back down, return to your half squat position, ready to drive it back up with your legs. 

Dumbbell Snatch

20 reps each side


With a dumbbell placed between your feet on the floor, lower one arm to pick up the weight. Your body should be in a half squat position. Extend your knees and hips as you pick up the dumbbell from the floor, driving the weight directly above your head - your shoulder will help balance and keep the weight up high. When the dumbbell is at its highest position, exchange hands. Lower down the weight to its starting position between your feet as you return to a squat.

Burpees 

50 reps


Start with your feet shoulder width apart, back straight and knees bent in a half squat position. Lower your hands, extending them to the floor, before kicking your feet back so that you’re in a push up position. With your back straight, complete a pushup. Jump your feet inwards towards your body, raising your hands off the ground, extending your legs and then jumping to complete a full burpee. 

Push Ups

50 reps


Get in a plank position but with your arms extended. Lower your body by bending your arms to 90 degrees. Get as low as you can. Then, extend your arms so you return to your starting position. 

Dumbbell Snatch

20 reps each side

Kettlebell Swings

30 reps

Barbell Front Squats

20 reps

Barbell Push press

10 reps

 

 

At Fitness First we believe fitness is the first step to developing the energy and drive to be fearless and grab more from life – beyond the gym and your comfort zone. We want to celebrate this journey to the extraordinary, so we’ve created an online destination with all the tips, insights and know-how to help you get there. Click, share, enjoy!

What do you think?

VISIT US FOR
A FREE WORKOUT
Visit us for a free workout