Cindy is a Crossfit workout that is great when you don’t have much time on your hands. For 20 minutes you perform 5 pull-ups, 10 push-ups, and 15 squats in order as many times as you can. I enjoy this workout because in such a short amount of time you workout practically your entire body. You can incorporate the every minute on the minute (EMOM) approach to Cindy, but if you are able, definitely try to go for as many times as you can.  At the end of the twenty minutes I am drenched in sweat and struggling for a breath. Cindy is one of my go to workouts when I am away from home and don’t have access to equipment. If I can’t find a fitness park, I usually explore and find a playground with a play structure or monkey bars for the pull up bar.  It will feel weird working out in a park while little kids are playing around you but a playground can be for adults too.

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Make sure to get a light warm up before you begin Cindy such as a light jog. Also, do some light stretching to make sure your muscles are ready to go. Check out my stretch routine, here.

Set a timer for 20 minutes, perform each exercise once for the specified repetitions and start over once you are done.

5 pull ups

10 push-ups

15 squats

5 pull ups

10 push ups

15 squats….

Make sure to not go too fast at the beginning otherwise you won’t have enough in the tank to finish off strong. It may seem easy at first but it will definitely catch up with you. You can start with whatever exercise but make sure to perform each one. Also you can manipulate the reps and even the exercise. In the past I have reduced it to ten minutes and doubled the reps when I really don’t have time. Good Luck I hope it kicks your ass!


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