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.
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:
- Plant in Midtown. “The food is so, so yummy, vegan and most of the produce they use is local.”
- 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!”
- 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.”
- 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.”
