B Strong Greatest HIITs: [At Home] Plank & Plyos Drill [2]

I love drills like this to burn out your body at the end of a workout. I also keep them in my back pocket for days I can't get to the gym and/or don't have any equipment available to me. In just 6-10 minutes, you can get your heart rate up, work every major muscle group AND get a good sweat going! You may recognize movement B from Body Fix - if so, you know what I mean when I say get ready for those hips to BURN during your skater jumps! ;-P

Here's the drill:
*1min/movement series x 3-5 rounds [no rest between movements]
A. Plank Series: Reach Each Arm Forward; Open to Each Side Plank; Gorilla Hop to Squat; Walk Feet Back to Plank.
B. 2 Skater Jumps + 2 Lateral Hops.

Notes on form:
[Plank Series]
- Engage lats, squeeze glutes, and tighten quads to maintain a straight spine & keep hips squared up with the floor.
- Avoid letting your hips twist during reaches forward.
- Keep lats engaged & neck long as you open to side planks.
[Skater Jumps]
- Leap to the side as if you're leaping sideways over a puddle.
- Land softly & bend your knee as you land to minimize impact on your joints.
- To initiate the movement, kick your landing leg sideways as you push off your standing leg to give your body more momentum to travel side & engage your obliques.
[Lateral Hops]
- Now instead of leaping, your feet stay under your body and you travel less per jump.
- Focus on landing softly & minimizing the impact on your joints.

How many rounds did it t

B Strong, Build Stability: Plank Challenge Gliding Core Burner

Whether you move fast or slow, this exercise is sure to get you sweatin'!! I'm using a LYNX Board, but if you don't have one you can use gliders or hand towels on a smooth surface.

Here's the move:
A. 4 Gliding Mountain Climbers (2/leg)
B. Open to Side Plank + 1 Gliding Knee Crunch
Alternate between these 2 movements until you've completed 10 reps, (faced each way 5x). Rest 30-60sec between sets OR incorporate this exercise into a circuit.

FORM:
[Gliding Mountain Climbers]
- Keep lats engaged, neck long, belly tight and spine straight
- Pull your knees forward so they're pointing at the space between your arms
- Keep your hips at shoulder height & isolate your legs
[Side Plank Gliding Knee Crunch]
- In side plank, keep your top foot in front of your bottom foot so they're aligned heel to toe
- Keep shoulders, back & abdominals braced firmly
- Powerfully crunch your knees toward your chest as you glide your feet toward your booty
- Keep your bottom hip lifted the same distance of the floor as they were when you were in your side plank

Tell me what other exercises you did along with this core challenge on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong, Build Stability: Stability Ball Core Burner

Every time I do this exercise with clients they have the same reaction - "I really feel this in my abs!! This burns! I didn't think it would be so hard..." Every. Single. Time. If you're a person who often feels their neck and/or lower back more than their abs when they do core exercises, this exercise is incredibly effective for helping you master a neutral spine and pelvis as well as proper engagement of your abdominal muscles. If you're a beginner, begin with just the dead bug and build your way up to adding in the V-Up.

Here's the series:
- 5-10 Deadbug per side
- 5-10 V-Ups
2-4 sets with 30-60sec rest between sets OR incorporate this series into a circuit.

FORM:
[Dead Bug]
- Lay on back with feet & arms in the air, [like a dead bug... get it?? ;-)]
- Pull belly super tight a press lower back down into the mat
[Note: your lower spine has a natural, arching curvature in it, so if your lower back isn't entirely pressed into the mat that's ok, just actively press it in that direction so you properly align your spine & engage your abs.]
- The ball rests against your shins and your hands
- Your opposite arm & leg drop away from the ball [right arm & left leg; left arm & right leg]
- The leg that drops, straighten it & squeeze your glute tight so that your lower back stays supported
- On that note, did you continue to press your lower back toward the mat as your arm & leg lowered? You definitely should have!
- Pull your belly tighter and press your lower back down into the mat harder as you raise that hand and foot back to the ball
- Complete all 5-10 reps with the same hand a foot before switching to the other side
[V-Up]
- The same basic concepts apply here: pull your belly tight, press your lower back into the mat, (even harder every time you lift your legs), and squeeze your glutes when you lower your legs to keep your lower back supported.
- In addition: get ready to feel those inner thighs burn from holding the ball, but remember to keep your legs straight!

Does this hit the spot or what?! Tell me what you think on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong, Build Stability: Balance Board Core Challenge

Have you played on a balance board before?! It's fun, it's addicting, and it wears you out SO much faster than you'd guess. For this exercise, I'm using the rocker base, placed the long way, underneath the board. This movement is KILLER and will develop a strong awareness and muscular strength that will keep your spine supported.

P.S. You can totally do this sitting on the floor if you don't have a balance board. Either way, this exercise looks WAY easier than it is!

Here's the exercise:
- Sit on the board so you're body runs the length of it, with your spine straight & legs in table top position, leaning back slightly so your head is farther back than your tailbone.
- Pull your shoulders away from your ears, squeeze your shoulder blades together, and pull your belly tight.
- Extend 1 leg out, parallel to the floor, squeezing your quad and locking out your knee, then bring the other leg down to meet it and squeeze your ankles nice and tight.
- Squeeze your glutes to support your lower back, and lift each leg back to the starting position in the same order you lowered them.
- Next, extend both legs at the same time, squeezing your glutes tight and locking out your knees.
- Return them back to the starting position, then repeat, but start by lowering the other leg 1st.

Perform 10-15 reps for 2-4 sets. Rest 45-90sec between sets OR you can incorporate this exercise into a strength circuit.

How did you like this core exercise?! Tell me on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong, Build Stability: Balance Board Shoulder & Core Series

Have you played on a balance board before?! It's fun, it's addicting, and it wears you out SO much faster than you'd guess. For this exercise, I'm using the rocker base under the board. This series clearly challenges your core because you're holding a plank the entire time, but it also strengthens your deltoids and improves stability in your shoulder joints.

Here's the exercise:
- On your knees, place your hands on board in diamond position, then slide them apart so one hand is on either side of the rocker placed under the board.
- Shift the majority of your weight into your hands and find a sense of steadiness.
- Once you feel steady, step your feet back to a plank position.
- Lower your chest down until it's aligned with your elbows and do so with enough control that the board stays balanced and neither side touches the floor.
- Hold the static press position, then push with 1 hand to tap that side of the board to the floor. Regain the balance and steadiness, then tap the other side to the floor.
- Once you regain the balance from each tap, press back up to a plank position.
- Push one hand forward and down while pressing the other back and down so the board shifts to a diagonal position, then reverse to pull back to starting position. Repeat on other side.
- Make sure you're pulling your belly tight and engaging your lats, (pull shoulders down away from ears) through the whole series!

How many reps did it take to feel the burn in your shoulders?! Tell me on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.