Back in the day – before adjusting to my new empty nest and my low back injury – I was becoming pretty darn strong! I was working out with Sonjia regularly and doing a variety of full body, compound, high rep workouts. I LOVED getting stronger! I LOVED being able to work out longer at higher heart rates! She tricked me one time and had me do Cindy’s (5 assisted pull ups, 10 pushups, 15 bodyweight squats for 20 minutes). I remember the first time it was HARD! I had to take several breaks and my muscles were tired! Little did I know that it was a benchmark routine – one that let’s us gauge our progress over time. And yes, within a month my Cindy improved! I can’t do pull ups at home (sigh), but I finally figured out how to do a Cindy at our local playground and it was a great 20 minute workout! Continue reading
As you know, Sonjia has introduced me to new exercises & workouts that challenge me in various ways. She was recently certified in CrossFit, which is a really fun approach and is built on balancing 10 areas of overall fitness.
- Cardiorespriratory Endurance
Some of the workouts are a bit more intense than I am ready for, so I am fond of being able to modify. I modified the pull ups, others may want to modify the pushups. But this is a great one to benchmark your own abilities.
Cindy CrossFit Workout
- 5 Pull Ups (I used the band for help because I can only do 3 – 5 on my own)
- 10 Push Ups
- 15 Body Weight Squats
Repeat for 20 minutes and count how many sets you do.
One of the great things about this is we can repeat periodically to see how we improve. I feel like I’m getting stronger, but actually tracking this on a piece of paper proves it.
- August 27 – 13 rounds
- October 4 – 18 rounds
Can I hear a Woo Hoo?!?!?!
Give it a try and let me know what you think!
- My Lucky Day – 300’s Just for Me
- Try a Workout Swap – Be Accountable, Boost Motivation
- “I Cant’ Steer!” >> Learning to Ride a Bike (includes embarrassing video)