Body Force Fitness

The Workout of the week for this week is a 30-minute chipper. With a running clock work on getting through the complete workout in 30-minutes. If, you complete the entire circuit and still have time remaining, start back at the top.

The Workout

Complete each exercise in the circuit within the 30-minute time limit.

30-Minute Chipper

150 Jump Rope

50 Body Weight Squats

50 Push-ups

25 SA Rows (each side)

50 Jump Squats

50 Deadlift

50 Plank w/ Alt Shoulder Taps

50 Burpees

25 SA Overhead Press (each side)

150 Jump Ropes


How to Perform the 30-Minute Chipper


By this time, you should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, ask a coach.

We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.

The Workout

You will need a timer, set for 30-Minutes, a jump rope, a selection of dumbbells or kettlebells for the rows, deadlifts and overhead press. All other exercises are body weight.

Make sure to use weights that are challenging. You should just make it through this workout in the 30 minutes.

After you complete a warm-up, gather your jump rope and weights. Set your timer for a 30-minute countdown.

On the mark to go, complete 150 jump ropes, If, you want to challenge yourself substitute 75 double-unders.

From the jump rope, move directly into the body weight squats. Make sure you are getting good depth on those squats.

On completion of the squats assume the push-up position and knock out 50 reps.

Rest as needed while working through this chipper, but not so long that you run out of time.

Following the push-ups, grab your dumbbell or kettlebell and perform 25 single arm rows on each side.

Now that you have done something for the whole body, we are going back to 50 jump squats.

Now that your legs are on fire, grab a set of dumbbells or kettlebells, it’s time for 50 deadlifts.

Next, assume the plank position and perform 50 alternate shoulder taps.

The next exercise is going to get your heart rate up again, it’s time for 50 burpees.

You are almost done, grab your dumbbell or kettlebell and perform 25 single arm overhead press on each side.

Finally, close this workout with another round of 150 jump ropes.

If you happen to have time remaining when you complete all the exercises, start back at the beginning.


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