Burpee Box Jump Chipper Workout

by Jen on April 17, 2014

I have a great workout to share with you today! It’s quick, challenging and combines cardio and strength. Win, win!

This is a chipper style workout which means you “chip away” at the reps and finish all the reps of one movement before moving on to the next. I’m a big fan of chipper workouts. While it’s hard to do a one long set of a single movement, it’s nice to be able to check it off as done and move to the next. Although that’s not quite the case with this workout…I have put a challenging spin on it by asking you to work your way back up the chipper!

burpeeboxjumpchipper

I tested this workout on a client this morning and she finished right around 20 minutes. Even though you have to complete all reps of each movement before moving to the next, feel free to break them into sets. For example, 5 sets of 10 wall balls. It can feel a lot more manageable that way!

Now, let’s talk about those burpee box jumps, shall we? I’ve programmed this workout so that you start and end with burpee box jumps for a big ole cardio and plyo challenge. Your heart rate will go up, up, up! I love burpee box jumps!

4.17burpeeboxjumps.jpg

To perform the burpee box jump you will do a burpee and instead of jumping up and clapping overhead, you jump onto a box. Here’s a video demo…

I want to give you some scaling options for the burpee box jump:

1) Instead of chest to floor burpees just jump back to a high plank and jump back to standing
2) Scale the burpee by stepping back to high plank and stepping back to the feet
3) Use a lower box for box jumps (note…ALWAYS step off the box instead of jumping off)
4) Step onto the box instead of jumping onto it

Other items to note:

- I have had everyone scale to a lighter wall ball since the rep count is so high
- If you don’t have a kettlebell, use a dumbbell for the kettlebell swings
- I’m giving you an option between TRX rows, pull ups and bent over dumbbell rows because I know how much equipment availability varies for many of you. I want you to perform some sort of pulling movement here (because your wall ball and your burpee are both a push)
- Sit ups can be any variety you like, my client used an ab mat but not necessary

As always, let me know if you have questions and report back letting me know how it goes if you give it a try!

Happy burpee-ing! :)

{ 8 comments }

Blogiversary Extravaganza: Erin McDermott Jewelry Giveaway

by Jen April 16, 2014

Hello, hello! I hope that Wednesday was kind to you…if it wasn’t I’m about to make it better for you with a SWEET giveaway! I had a pretty solid Wednesday. It started out with teaching my 6:30 a.m. yoga class at Y2. My yogis were out in full force for some hot yoga and we […]

365 comments Read more →

Recent Eats: Creative in the Kitchen

by Jen April 16, 2014

So glad y’all are loving the Tommie Copper giveaway. Remember, you have until midnight tonight to enter! And be sure to check back later tonight for an Erin McDermott Jewelry giveaway! (WOOHOO!!!) It’s been a week since I’ve shared recent eats so I want to quickly show you some of my favorites. Many of my […]

18 comments Read more →

Tommie Copper Compression Capris {Review + Giveaway}

by Jen April 15, 2014

Welcome to day one of the PBR 4 year blogiversary week extravaganza. Today I have a review of a new compression wear line that I have recently tested, Tommie Copper. Tommie Copper was founded in 2010 with the goal of offering products that would speed muscle and joint recovery and help find relief from aches […]

564 comments Read more →

April Green Smoothie Challenge: Week 2 Recap

by Jen April 15, 2014

It’s April 15 and we’re officially halfway through Green Smoothie April! I’m here to recap week two and share two important lessons I’ve learned about getting your green smoothie in. 1) It works best for me to knock it out first thing with breakfast. Last week I decided to wait and have my green smoothie […]

15 comments Read more →