Attack on Fat Loss

Cindy-Workout of the Week #1

 

 

CINDY

You don’t have to exercise for 2 hours to have a great and effective workout.
Sometimes all it takes is 20 minutes. I know what you’re thinking; twenty minutes doesn’t sound like enough time to break a sweat.
But, I guarantee you, this workout will feel like an eternity.

“Cindy” will leave you in a puddle of sweat, so do yourself a favor and bring a towel.

 

The Workout

“Cindy”

This 20-minute workout is described as an AMRAP workout. “AMRAP” stands for as many rounds as possible.

Every round consists of:
5 pull-ups
10 push-ups
15 squats

Perform the number of reps for the pull-ups, push-ups, and squats. That’s 1 round. Your score is the number of rounds completed in 20 minutes.

 

 

What score should you aim for?
  • A good beginner’s score is around 11 and 12 rounds.
  • Intermediates should aim for 13 and 17 rounds.
  • Advanced people should try to get between 19 and 22 rounds.
  • Beasts should shoot for anything above 23 rounds.

 

Tips for Beginners:
  • If you can’t perform regular push-ups or at some point become way too tired to do them, perform them on your knees.
  • Use a chair or a band if you struggle with pull-ups.

 

 The modified version of the workout

If you cannot perform any push-ups or pull-ups, you could try this:

5 Ring Rows
10 Incline Box/Bench Push-Ups
15 Air Squats

 

Strategy:

“Cindy” is a marathon, not a sprint. That means you need to pace yourself to have a good score. I recommend you shoot for (if you are a beginner) anything between 1 minute and 2 minutes per round. That would come out to 10 rounds for this 20-minute workout.

 

Working out is great. But, we live in the real world, and sometimes we don’t want to take a drive to a packed gym. Other times we might not have the time to spend hours exercising.
That is why workouts like “Cindy” make a great alternative. They are quick, intense, and straight-up awesome.

Are you struggling to lose weight? “The complete fat loss guide” teaches you how to lose weight and how to keep the pounds from ever coming back.

If you are looking for more quick and badass CrossFit workouts, check out these posts: Fat Amy and workout 14.5.

Delwin