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DAY 2

Cindy-Inspired AMRAP Back, Chest & Legs

20 min · AMRAP · Dumbbell + Bodyweight

Simple full-body conditioning and hypertrophy-focused density with a back, chest, and legs emphasis.

How it runsCycle continuously for 20 minutes through 5 single-arm rows on each side, 10 push-ups, and 15 air squats. Rest only as needed to maintain clean reps and steady pacing.

The round

  1. 5
    Single-arm dumbbell rows on the right + 5 on the left
  2. 10
    Push-ups
  3. 15
    Air squats
What AMRAP means

AMRAP means As Many Rounds As Possible. You move through the list of exercises in order, over and over, for the full time window. Chase quality rounds, not a sloppy sprint.

Scaling options

Use a lighter dumbbell or supported one-arm row. Scale push-ups to an elevated surface or knees. Scale air squats to a box or reduce depth as needed.

Back-friendly · McGill method

Brace the torso and keep a neutral spine on rows. Keep ribs and hips connected during push-ups. On air squats, keep the feet planted, knees tracking over the toes, and use a controlled depth.

The idea

Cindy-inspired structure: 5 pull-focused reps per side, 10 push-ups, and 15 squats, swapping pull-ups for single-arm rows to create a back, chest, and legs version.

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