Today’s Self-Isolation or Social Distancing fitness challenge workout is one I’ve done many times before – a classic benchmark workout called Cindy that CrossFitters know all too well. It’s a simple but effective workout that targets several muscle groups at once, moving in very different ways, and when performed with intensity, really gets the heart moving and gives you a terrific full-body workout. We’re going to get creative to do a home-friendly edition that anyone can perform.
Benchmark Workout “Cindy” Home Edition
AMRAP 20 of:
- 5 pull-ups
- 10 push-ups
- 15 air squats
An AMRAP is as many reps or rounds as possible in a given time frame – in this case 20 minutes. So you perform the given number of reps for each movement and continue in a cycle at your pace until the time runs out. Take whatever breaks you need.
Equipment…
For pull-ups
- Two strong shopping bags or pillow cases and an equal amount of weight to put in each
- Two dumbells
- A sturdy table
- An actual pull-up bar secure to the wall or doorframe
For push-ups
- an elevated position to reduce the bodyweight you are pressing:
- a wall
- a counter top
- a chair against the wall
- the floor
For air squats
- not a thing unless you want to add some weight in the form of a backback or weighted vest
All three movements are body weight movements. An upper body pull, and upper body press and a squat.
Let’s look at the simplest beginner version of each of these movements for home, and then I’ll go over options to scale up each of the movements afterward.
For the pull-up, the upper body pull, my suggestion for home is simple – put an equal amount of weight into two equal sized shopping bags or even pillow cases. You’ll “row” the weighted bags on both sides of your body from a quarter squat position with your chest slightly forward and the curve at the base of your spine – the one you have when you’re standing a neutral position anyway – maintained. Don’t let your back flatten out or worse curve forward.
For a push-up, I’d start with a wall, counter top or chair pushed with its back against the wall. The higher the surface, the less of your body weight you will have to press. Turn your fingers outward slightly to allow your elbows to naturally track close to your body rather than allow them to go outwards. Using the wall as the example, bring your chest to the wall, make light contact if possible, and then press back out to the starting position. Same goes for a surface that’s lower, like a counter top, chair or in my example right here, since I’m here in my garage gym, a box. If you use a chair, just make sure it backs against a wall to be sure it doesn’t move on you.
For air squats – well, these are deceptively simple. The determining factor here, depending on your level of fitness or mobility is range of motion. In a perfect world, you can get all the way down and have the backs of your calves tough the back of your legs and return to a standing position from there. Start with your feet positioned shoulder width apart and toes turned just a tiny bit outward. As you squat, press your knees outward to track in the direction your toes are pointing – so slightly outward rather than straight ahead. You should keep your chest up and allow your shoulders to come forward only slightly. Keep your weight balanced on the front edge of your heels while keeping your feet flat on the floor. Only squat as deep as your mobility will allow while maintaining your chest and shoulders in an upright position. Like the bent-over row, avoid allowing your back to curve forward.
That’s the simplest, beginner version of the movements in “Cindy”. Let’s look at a couple of simple ways to scale it up a bit.
Let’s look at scaling up either if you have some gear or you’re already a bit more fit.
For pull-ups, if you’re a bit stronger, you can use this same approach as the beginner version and simply go heavier – just put more stuff in your bags as long as they can take the weight – most of the costco bags are pretty big and pretty strong. Another option is to use the underside of a sturdy and suitably wide and heavy table – my dining room table is plenty. Obviously the table also has to be high enough for your arm length. I’m not that tall so I’m pretty safe. And of course if you do have a pull-up bar that is well secured to a wall or door frame, have at it. For added difficulty, make the pull-ups strict, maintaining a hollow body position, which means legs down, tight together, point the toes down and forward and tighten your abs. And if you’re really a sucker for punishment, add some weight.
For push-ups, all you have to do to scale up is lower your body position. Instead of a wall, use a sturdy surface of at a lower height all the way down to the floor. The lower the surface, the more body weight you have to lower and press back up. Given that this exercise is about volume rather than weight, it almost doesn’t matter what percentage of body weight you use. You’ll get lots of workout in regardless.
To scale up the air squats, if you’re already at the largest range motion, the only other option is to add weight or move faster. With all three of those movements, there’s not much of a reason to scale beyond body weight anyway. You’re looking to keep moving and perform as many rounds as possible.
And finally, for an extra bit of fun, you could do this as a partner workout with a family member – get the kids involved or your spouse. One person does a round, then the other person does a round while the first person rests, and just continue on that way. You can keep it to 20 minutes, or you can increase it since you’re sharing the work.
So that is the accessible, home equipment edition of the workout called “Cindy” for everyone that’s exercising social distancing!
Still more home workouts to come, as I’m working on more regular episodes of the BoxJumper Podcast. Until then, stay healthy, WOD happy and WOD often.