DAY 7!

Get your shoulders and core burning and your heart pumping with this kettlebell exercise! Perform for intervals of 45-90 seconds with 15-30 seconds of rest, (or for 8-12 reps per side), for 3-5 sets.

FORM:
[Open from Plank to Side Plank]
- Start in a plank on your hands with your feet about 2 feet apart and shoulders pulled down your back to lengthen your neck.
- As you open your arm to the ceiling, let your heels fall to the floor so that you're resting on the inside of your front foot and outside of your back foot.
- Keep your top hip stacked directly over your bottom hip - avoid letting it rotate too far backward, this will disengage your core.
- Make sure you're still pulling your shoulders down away from your ears!
[Reaching from side plank to cross under]
- Rotate back onto your toes and square your hips up with the floor as you reach your arm underneath your ribcage to grab the handle of the KB.
- Make sure you're still pulling your shoulders down away from your ears!
- Squeeze your glutes and abs super tight to keep your lower back supported.
[Plank Pull Through]
- Grab the handle with an underhand grip (palm to the ceiling).
- Keep glutes and abs super tight and lats engaged, (pull shoulders down your back), as you pull the kettlebell, dragging it underneath your ribcage.
- Once the bell is on the other side, quickly flip it so that the handle is closest to your body.
[Plank March]
- As you march to your forearms & back up to your hands, avoid letting your hips twist, keep your glutes and abs squeezed so that your hips are square to the floor.
- Still, keep those lats engaged by keeping your shoulders pulled down your back to make your neck long.

Did you love or hate the burn during this killer core exercise?! Tell me on TW/FB/IG @cassiebstrong!

B Strong,

Cassie B.