A chipper workout is a way of training that involves a series of movements and training exercises which usually requires a high number of repetitions. The aim is to chip away at the exercises until you finish. This type of training is common among functional fitness athletes since it is a very demanding way to test fitness levels as well as pushing yourself to meet your training goals over a long workout. 

Who Should Do This Chipper Workout?

As mentioned above, a chipper workout is very high intensity. However, anyone who wants to develop or improve their mental toughness and physical endurance should consider taking on a chipper workout.

Begin with a lighter set of dumbbells with fewer repetitions but keep the same number of exercises. As you get more experienced, you can up the weights and repetitions. For example, you could start by doing 75% of the reps with a pair of 4kg Dumbbells, before moving onto 100% of the reps. Once this is easy, try 75% of the reps with 6kg Dumbbells.

Dumbbell Chipper Workout

The following chipper workout is easy to set up and will only require a pair of dumbbells. The aim is to complete all repetitions within a time limit of 20 minutes. If you don’t manage to complete the full workout within this time, end the workout and try to get further next time! Remember to track your progress too, either on your phone or a notepad, so that you can easily set your training goals.

• 50 cross hammer curls

• 40 jump squats

• 30 split squats

• 20 bent over rows

• 10 dumbbell crunches

• 20 dumbbell windshield wipers

• 30 overhead presses

• 40 goblet squats

• 50 halos

• 100 pulsing lunges

Want to reap the physical benefits from the session? Then it is important to stretch post exercise, when your muscles are still warm! This will reduce stiffness in the muscles but is also used to maintain injury prevention. Another great aspect of stretching is that it is not time consuming, and it should only take 5 minutes to do. Below are 5 different stretching exercises to try after completing a high intensity workout. You can perform them using your bodyweight, or add some Resistance Bands for a deeper stretch.

• Seated hamstring stretch

• Quad stretch

• Hip flexor stretch

• Standing calf stretch

• Tricep stretch

You should now feel prepared to tackle our dumbbell chipper workout, whilst gaining the maximum physical benefits out of it too. Moreover, it is important to remember that this is an intense session, so it is meant to be mentally challenging and will test your cardiovascular fitness levels. Why not try it with a partner to begin with so that you can support and motivate each other? Best of luck, and go smash those fitness goals!

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Tags: Equipment > Dumbbells ; Exercise Type > Strength ; Misc > Workout