"Cindy" is a classic workout that consists of three bodyweight exercises: pull-ups, push-ups, and air squats. Here's how to perform each exercise:
Pull-ups: Grab a pull-up bar with an overhand grip, hands shoulder-width apart. Pull your body up until your chin is over the bar, then lower yourself back down to a hanging position.
Push-ups: Start in a plank position with your hands shoulder-width apart. Lower your body down to the ground, keeping your elbows close to your body, then push yourself back up to the starting position.
Air squats: Stand with your feet shoulder-width apart. Lower your body down into a squat position, keeping your knees in line with your toes, then stand back up to the starting position.
For this workout, you'll perform one round of "Cindy" in each round. One round of "Cindy" consists of:
The goal is to complete each round as quickly as possible while maintaining good form.
Putting It All Together
To perform this workout, start with 5 rounds of 3 Atlas Stone lifts. Once you've completed the atlas stones, move on to one round of "Cindy." After you've completed "Cindy," go back to the Atlas Stone and perform another 5 rounds of 2 lifts and Cindy. After you've completed "Cindy," go back to the Atlas Stone and perform another 1 lift. Go heavier on the atlas stone each time. Continue alternating between the Atlas Stone and "Cindy" for five rounds total.
Here are a few tips to help you get the most out of this workout:
Use a weight that's challenging but manageable for the Atlas Stone lifts. If you're new to the exercise, start with a lighter weight and work your way up as you get more comfortable. Try to increase the weight as you do less reps.
Focus on maintaining good form throughout the workout. Proper form is essential for both the Atlas Stone lifts and the bodyweight exercises.
If you don't have atlas stone molds available for your workout, you can purchase them here. When purchasing stone molds, make sure to consider factors such as size, weight, and durability to ensure you get the best molds for your needs.