keisha

The longer workouts like Cindy and Keisha get a bit boring.  When I do longer ones, it is better to add some cardio with the weight exercises, which keeps the workout more interesting.

Keisha

as many rounds as possible in 20 minutes of
5 pull ups
10 push ups (all regular, no modified!)
15 sit ups
20 body squats

number of rounds: 15

This one is similar to Cindy.

40 flights of stairs with 15 lb weight vest (15:51)
10 flights with no weight

time to complete: 19:24

muscle group worked: triceps