At-Home Workout Routine with Jermelle and Kandyce Cudjo

The owners of Align Performance and Best of the 405 winner for Best Personal Trainer
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After a successful career in the NFL where he played for the St. Louis Rams, the Kansas City Chiefs, Detroit Lions and New York Giants, Lawton native and University of Central Oklahoma standout Jermelle Cudjo and his wife, Kandyce, started Align Performance, a fitness company for the serious athlete and the athlete at heart. Both Jermelle and Kandyce are certified by the National Academy of Sports Medicine, and both have a lifelong passion for fitness. 

Kandyce Cudjo worked in corporate marketing before she and Jermelle moved back to Oklahoma City where the couple now make their permanent residence. Combining forces just made sense, and both bring different experiences and skill sets to Align. Services include bootcamp, weight loss, one-on-one training and specialized training.

 

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Staying motivated during this pandemic can be tough. To that end, the Cudjos have completed a 5-day workout series to do from the comfort of your home, along with some of their favorite local wellness spots below. Visit Align on Instagram or its website for more information.

Day 1:

Warm up — 45 seconds each // 3 rounds

Mountain Climbers

Jumping Jacks

Burpees

Abs — 45 seconds each // 3 rounds

Bicycles

V-ups

Full sit ups

Circuit 1 — 4 sets of 15 reps

Push ups // 15 wide and 15 diamond

Chair step-up // 15 each leg, drive knee up to chest

Burpee // chest to ground

Circuit 2 — 4 sets of 15 reps

Chair tricep dips

Quick air squat

Tuck jump

Day 2:

Warm up — 45 seconds each // 3 rounds

Jog around the neighborhood (10 minutes)

Abs — 45 seconds each // 3 rounds

Side plank (RT)

Side plank (LT)

Crunches

Circuit 1 — 45 seconds each // 3 rounds

Wall sit

Alternating front lunges

Quick jumping jacks

Circuit 2 — 45 seconds each // 3 rounds

Superman

Pop Squat alternate hand touching the ground

Bear crawl

Cardio — 6 sprints down and back 30-40 sec rest (your mailbox to neighbors mailbox)

 

Day 3:

Warm up — 45 seconds each // 3 rounds

Broad jump forward bear crawl backwards

Plank jacks

High knees

Abs — 45 seconds each // 3 rounds

Russian twist

Straight leg raise

Heel taps

Circuit 1 — 4 sets of 20

Alternating side lunge

Crab walk // on all fours

High knees

Circuit 2 — 4 sets of 20

Squat jumps

Plank toe touches with push up

Heisman shuffle

 

Day 4: 

Warm up — 45 seconds each // 3 rounds

Sprint in place

Plank knee tucks

Squat pulses

Abs — 45 seconds each // 3 rounds

Reverse crunch

Flutter kicks

Crunches w/ legs straight up

Circuit 1 — 45 seconds each // 3 rounds

Chair push-ups

Donkey kicks

Chair squat jump

Circuit 2 — 45 seconds each // 3 rounds

Plank hold + leg raise

Prisoner squat

Mountain climber

Cardio

4 rounds // 30 sec of work, 30 sec of rest after completing the rounds

1. Jumping Jacks

2. Burpees

 

Day 5:

Warm up — 45 seconds each // 3 rounds

Jog around the neighborhood (10 minutes)

Abs — 45 seconds each // 3 rounds

Bicycles

Heel taps

V-up

Circuit 1 — 45 seconds each // 3 rounds

Chair dips

Wall-sit

Burpee // chest to ground

Circuit 2 — 45 seconds each // 3 rounds

Plank hold w/ shoulder touches

Single leg squat w/ opposite foot on chair

Shuffle squats

 

Some of Kandyce and Jermelle’s favorite local wellness spots:

  1. Plant in Midtown. “The food is so, so yummy, vegan and most of the produce they use is local.”
  2. Clean Juice in Classen Curve. “It’s the perfect stop for a quick drink or a full-on meal! Everything is organic. It’s delicious!”
  3. CycleBar Classen Curve. “Kandyce teaches here so of course it’s a favorite. Spin is our favorite way to get cardio in – especially after a few days of heavy lifting.”
  4. Restore in Classen Curve. “They haven’t opened yet, but it’s opening next month. They are going to offer everything you need if you love fitness and want to keep your body healthy. Cryotherapy, IVs, compression therapy and a whole lot of other amazing services. We are super pumped about this place! It reminds Jermelle of all the treatments he would get when he was playing in the NFL.”
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