B Strong Greatest HIITs: [At Home] Arms & Legs Workout

Get ready for a serious BURN with this one! It doesn't look like much, but you'll feel it everywhere!! Grab a 12-18 inch high chair or bench, be sure to prop it against a wall so it doesn't move, and you're good to go! You can totally do the 1st movement on the floor, without your hands up on the chair, which will make it more challenging on your arms & core, just keep the chair nearby for the BULGARIANS!

Here's the series:
A. Tricep Pump Push-up + "Bunches of Crunches" (crunch the same knee across to opposite elbow, straight forward between elbows, then oblique crunch to the same elbow).
B. Alternating Bulgarian Split Squats & Hops (5 of each on each leg)
Alternate between movements A & B, with minimal rest between movements, until you've completed 3-5 rounds of each.

Notes on form:
[Tricep Pump Push-up]
- Hands directly under shoulders, aim your elbows back toward your hips and keep them pulled tight toward your ribcage - this is how you target your triceps.
- Once you reach the bottom of the push-up, do a pulse where you push-up only a few inches, then return to the bottom before pushing all the way back up to plank.
- Maintain a long neck, neutral spine, and tight abdominals.
[Bunches of Crunches]
- Each time you crunch your knee, brace your core as tight as you can.
- Each time you extend your leg back, do so until is straightens & squeeze your glute tight.
[Bulgarian Split Squat]
**The hop is 100% optional!**
- Place one foot on the chair or bench & keep your standing foot flat on the floor throughout the entire movement - the only time your heel should leave the floor is for the hop!
- Stand upright, without arching your back, pull your belly tight & tuck your back knee under your body as you lunge.
- Drive through the heel of your standing leg as you stand/hop.
- When you hop, land softly, bending your knee & keeping your chest upright as you land.

Grab a workout buddy and see who can finish all 3-5 rounds 1st! Who won?! Tell me on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong Greatest HIITs: [At Home] Triceps & Legs Workout

I love this series because it targets nearly every major muscle group, gets your heart rate up, and it doesn't take long to complete. Also, if you've got a bench or a chair that's 12-18 inches tall, you're set to go! [**Just be sure to prop it against a solid wall so it doesn't move!!**]

Here's the series:
A. 1 Tricep Dip + 2 Knee Crunches x 8-12 reps
B. Skip Up + Lunge Back + Switch Jump x 10 (5/side, alternating)
Alternate between A & B for 3-5 rounds, resting as little as possible between each exercise.

Notes on Form:
[Tricep Dip]
- Knees bent & feet flat is easier; legs straight & heels digging down is harder.
- Press your shoulders as far from your ears as possible.
- Maintain a straight spine by bracing your core.
[Knee Crunches]
- Squeeze your glutes to keep your hips lifted.
- Avoid letting hips drop back toward chair as you crunch your knees.
- Keep neck long & lats engaged.
[Skip Up + Reverse Lunge + Switch Jump]
- Step your entire foot onto the chair, then drive through your heel as you explode upward toward the ceiling.
- Step that same foot back to a reverse lunge.
- Be sure that the front & back foot in the lunge are holding equal weight before you jump.
- Drive off the heel of your front foot & the toes of the back foot as you explode upward to switch your stance.
- Land softly, with weight evenly distributed between each foot, & repeat from the top on the other side.

Which burned more - the tricep dips or the skip ups & lunges?! Tell me on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.

Hard CORE: Planks + Push-ups + Dips Series

This killer routine from Body Fix left me sore for a couple days!! We took it slow, but we did this series non-stop for 3 minutes! How long can you go?!

Notes on form:
- Keep your lats engaged!!!!! Pull those shoulders way down away from your ears. If your neck disappears, you could really hurt your shoulders. You'll see me roll my shoulders back and down every time before I pushup off the floor for that reason.
- Rather than putting your knees down for your pushups, try lowering all the way to your belly to come to a complete rest on the floor before pushing back up.
- Keep feet 8-12 inches apart through series.
- When you open your arm to side plank, drop your heels to the floor so you're resting on the sides of your feet and your hips are completely stacked.
- Move your top leg from front to back behind your bottom leg before rotating to a reverse plank position.
- Note: fingers face front of room for pushup. Fingers face back of room for dips.
- Squeeze your glutes and abs to lift your hips as high as possible throughout all four dips. Don't let your butt touch the floor!

Tell me how long you're able to move through this series before taking a rest on IG/TW: @cassiebstrong #BStrong.

B Strong,

Cassie B.

Hard CORE: Gliding Plyo Push-ups

"Plyometric" doesn't necessarily mean you have to jump... it just means you're moving explosively! Try this upper body plyo exercise to switch up your routine. If you don't have a Lynx board or Gliders to use, a towel or paper plates on a smooth surface work just as well!

Notes on form:
- Wide feet will give your core more stability and your back more support. Bringing your feet together will progress the movement.
- Keep your abdominals pulled in tight to avoid letting your lower back sway.
- Slide your hands apart and bend elbows until they reach 90 degree angles.
- Drive with as much power as you can as you press your chest back upward and slide your hands together.
***This movement can be modified by placing your knees on the floor.

Perform to fatigue, or 10-20 reps, for 3-6 sets.

How do you like this push-up variation?! Tell me on IG/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong: Power Push-up + Side Plank Rainbows

Work your chest and triceps with the push-up, strengthen your shoulder girdle in the side plank, wake up your hips with the rainbows, and work your core front to back through this entire movement! You'll get your heart rate up, lose your breath and get your body burning head to toe.

Notes on form:
- Start with feet wide in push-up position
- Lower into push-up, then drive the push upward solely with 1 arm with as much power and explosiveness as you can to open to side plank
- Once in side plank, be sure shoulders are pulled down away from ears AND that top hip is stacked directly above bottom hip (don't let it roll too far back)
- Top leg lifts up and over bottom leg in arching ("rainbow") motion from front to back, then back to front
- Focus on isolating that leg movement (avoiding top hip rolling front/back with leg or bottom hip sinking toward floor)
- Lower arm back to push-up position, then repeat in other direction

Perform this movement for intervals of 45-90 seconds with 15-30 seconds of rest in between for 3-5 sets.

Tell me how you did with this intense Hard Core move on IG/TW @cassiebstrong #BStrong!

B Strong,

Cassie B.