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The Filthy Chipper Exercise – Oxygen Journal

If you want permanent change in your body, you need to be smart with your programming and do just enough strength work to build and maintain muscle as you push the limits of your cardiovascular and anaerobic exercise to burn fat and improve condition . Chipper training achieves both.

With a chopper, you make several moves in a row – usually between five and ten – and need to do all of the repetitions of one move before you can move on to the next. Each move is done for high numbers of repetitions, from 20 to 100 in a single set, increasing your time under tension to get a large volume of work done in a time-efficient manner. This increases the composition of your lean tissue as you boost your metabolism, forcing your body to burn fat tissue in order to keep its recovery processes going for hours.

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For each exercise, choose a moderately heavy weight – one that allows you to achieve between six and ten unbroken reps. Then start your timer and on the first pull, start breaking the large rep block into smaller, more manageable sets. Stop to rest when your form breaks down. There is no defined rest interval for a chopper – you are the judge of when you are ready to go again. Keep the rest as short as possible: your goal is to push your limits while being safe. Once you’ve done the prescribed number of repetitions, you can move on to the next exercise. Do this workout once or twice, depending on your fitness level. Keep a record of your total time to complete, then try to hit or beat them on the next workout.

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The Filthy Chipper Workout

When you’re done, you’ve done a total of 150 reps in a single workout!

Move Representative

Overhead Plate Walking Lungs

50

Kettlebell Swing

40

Box jump

30th

Renegade Row (each side)

20th

Dumbbell thruster

10

Overhead Plate Walking Lungs

Overhead Plate Walking Lungs

Hold a 25 or 45 pound plate directly above your head with your arms straight and feet hip-width apart. Take a big step forward with one leg and bend both knees to jump deeply. Keep your upper body upright and the plate still. Slide off your back foot and bring your feet together under you. Next, alternating legs.

Make it easier: Use a 10 pound plate or perform with body weight only.

Make it harder: Do 25 consecutive repetitions with one leg, then 25 with the other.

Kettlebell Swing

Kettlebell Swing

Kettlebell Swing

Stand behind a kettlebell with your feet shoulder-width apart, push your hips back, and bend your knees to grasp the handle with both hands. Keeping your back and arms straight and your head neutral as you hike the kettlebell back between your legs, then quickly snap your hips forward. Use this force to swing the kettlebell in an arc at eye level or higher. Control the descent and gently guide it back between your legs for the next rep.

Make it easier: Use a lighter kettlebell and / or only lift it to nose level.

Make it harder: Increase your kettlebell weight and increase it overhead every time.

Box jump

Box jump

Box jump

Stand with your feet shoulder-width apart in front of a box that is about knee-high. Swing your arms back and drop your hips to put weight on your rear chain. Then swing your arms forward and quickly stretch your legs and hips and explode onto the box. Land gently, stand at the top, and jump or step back.

Make it easier: Take turns raising the box with your legs.

Make it harder: Do box jump over and clear the box with each repetition.

Renegade Row

Renegade Row

Renegade Row

With your hands on a row of dumbbells placed just below your shoulders, straighten your head, hips, and heels. Keeping your hips straight and your body as still as possible, drive one elbow toward the sky, then lower your back to start. Repeat on the other side to complete one repetition.

Make it easier: Drop the dumbbells and instead reach an arm in front of you at a time. Then put it back on the plank.

Make it harder: Do your two rows and then do a push-up.

Dumbbell thruster

Dumbbell thruster

Dumbbell thruster

Hold a row of dumbbells against your shoulders, palms facing in and elbows down, and stand with your feet shoulder-width apart and toes out. Kick your hips back and bend your knees to fall as low as possible while keeping your back straight and your feet on the floor. Take a short break, then cycle through your heels to explode to the start. Use this upward pulse to push the dumbbells right over your head to full extension. Lower the weights on your shoulders for one rep.

Make it easier: Use lighter dumbbells or just use your body weight to work out this explosive pattern.

Make it harder: Add a vertical jump as you press the weights above your head.

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