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Burn Calories & Bulk Up Yourself With Cindy Workout

Updated on August 23, 2016

Burn & Gain in a Single Workout

Cindy is a popular AMRAP CrossFit workout, often used as a monthly test in order to know your progresses. It has been promoted in 2015 for the first time and it is part of a series of "Girls" WODs (not because they are designed only for women, but because of the workout's name).

In addition to being a test, Cindy is also very useful to burn fat and gain muscle mass at the same time: in fact, following CrossFit's philosophy, it is composed by different bodyweight exercises, to be executed as fast as possible in a specific time. At the end of the workout you should feel exhausted, as you have spent all your remaining energy. This is the Cindy's purpose, as it is a high intensity interval training workout.

Gaining muscles and losing fat lead you to the body of your dreams. Combining two types of exercises is a good way to do both things.
Gaining muscles and losing fat lead you to the body of your dreams. Combining two types of exercises is a good way to do both things.

How to Train with Cindy Workout

You can try Cindy at your gym, with a group of people, or you can exercise by yourself: as this workout is meant to show your personal progresses, it is not relevant how many people are training with you. Workout lasts 20 minutes (in fact it is a typical CrossFit AMRAP training circuit): in this time frame you have to do as many reps as possible. A Cindy rep is composed of:

  • 5 pull ups
  • 10 push ups
  • 15 squats

They all are bodyweight exercises, so you need no equipment. After you have completed a repetition, you immediately start another one, as there are no pauses. After 20 seconds (it is important to train till the last second, so if you finish a repetition and you still have 30 seconds, just start to do as much as possible of a new one, without stopping) your workout is finished and you can stop and count how many reps have you completed. Repeating a new Cindy workout after a month is a good way to check your progresses, and also a great way to both build muscles (as Cindy's exercises allow you to gain mass by training with your bodyweight) and also lose fat (as this is a high intensity training, leading you to build many calories).

CrossFit workouts are meant to challenge you at the maximum levels. You will use all your energy and your skills to fully perform a good high intensity workout, like Cindy or other AMRAP circuits.
CrossFit workouts are meant to challenge you at the maximum levels. You will use all your energy and your skills to fully perform a good high intensity workout, like Cindy or other AMRAP circuits.

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Gain Muscles, Lose Weight & Test Your Performances: the key to reach your desired body appearance.
Gain Muscles, Lose Weight & Test Your Performances: the key to reach your desired body appearance.

Cindy & CrossFit: How They Can Help You

As Cindy is a CrossFit workout, it shares many characteristics with other ones: first of all the high intensity level is a good way to boost your metabolism and to accelerate your muscular growth. Secondly it is a complete workout, not too much focused on gaining mass or on calories burning. Also, it may become a good way to entertain yourself with other people (even if you should always remember you are challenging yourself, not your friends' bodies). Finally, it is an effective way to see your progresses over time. If you try Cindy workout, you repeat it the next month and you see you have been able to increase your reps number, you can definitely say you improved. The important thing is to always put your efforts, without never stopping, otherwise your measures may not be precise (I think I can imply the fact you should not cheat the reps' number).

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