The Chipper: 50-40-30-20 Dumbbell Workout
The Chipper is a 33-minute dumbbell conditioning workout. You work through 50 goblet lunges, 40 devil presses, 30 Russian twists and 20 burpee deadlifts once each, as fast as you can, with a 25 minute cap.
The workout
Warm-up (5:00)
Lunges, burpees, easy twists. Wake the whole body up.
The Chipper (for time, 25:00 cap)
Work through each exercise once, in order. The clock stops at the 25:00 cap.
| Reps | Exercise | Load |
|---|---|---|
| 50 | Goblet Lunge | 50 lbs (23 kg) |
| 40 | Devil Press | 2 x 20 lbs (2 x 9 kg) |
| 30 | Russian Twist | 30 lbs (14 kg) |
| 20 | Burpee Deadlift | 2 x 40 lbs (2 x 18 kg) |
Cooldown (3:00)
Slow walk, hamstring and hip stretches. You earned it.
How the timer works
For-time blocks count up against a cap. Tap Done after each round to log a split. A warning sounds at 60, 30 and 10 seconds left, and a horn sounds at the cap.
The screen stays on during the workout, and the back button pauses instead of quitting.
Exercises in this workout
Questions
What is a chipper workout?
A chipper is a long list of exercises you do once each, in order, chipping through the reps until you reach the end.
How long does The Chipper take?
About 33 minutes including warm-up and cooldown. The work is capped at 25 minutes.
What weights do I need?
A 50 lb (23 kg) dumbbell for lunges, pairs of 20 lb (9 kg) for devil presses and 40 lb (18 kg) for burpee deadlifts, and a 30 lb (14 kg) dumbbell for twists.