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

Cassie Brown March 7, 2017

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 Greatest HIITs: [At-Home] Planks & Plyos Drill

Cassie Brown February 28, 2017

Here's your drill:
*1min/movement series x 3-5 rounds [no rest between movements]
A. Plank Series: 2 Low Plank Oblique Crunches; March to High Plank for 2 Cross Under Crunches; March Down to Low Plank & Repeat from beginning.
B. 2 Lunge Jacks + 2 Squat Jacks; repeat for full 60 seconds.

Notes on form:
[Plank Series]
- Engage lats, squeeze glutes, and tighten quads to maintain a straight spine & keep hips squared up with the floor.
- As you march up & down, avoid letting your hips twist so one drops closer to the floor!
[Lunge Jacks]
- Land softly, with upright posture, & in proper lunge position: front foot flat, back foot with heel lifted, and weight equally distributed between front & back foot.
- Drive through the heel of your front foot as you push off the toe of your back foot to jump your feet together.
[Squat Jack]
- Land softly, with upright posture, & in proper squat position: feet flat, loading the heels of each foot, hips hinged back behind you and knees bent at least 90 degrees.
- Drive through your heels as you jump your feet back together.

How many rounds were you able to power through?! Tell me on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong Greatest HIITs 2017: [At Home] Plyo Push-up & Switch Lunge Drill

Cassie Brown January 28, 2017

DAY 20! Here's an equipment-free drill you can do anywhere, anytime! Alternating between an upper body focused exercise and a lower body focused exercise, you'll get a total body burn going that is sure to get your heart pumping!

Here's the drill:
- 60sec Plyo Knee Crunch Push-ups
- 60sec Lunge 5sec Hold + Switch Jump
- Alternate between each, no rest between
- Complete 2-4 rounds of each exercise

FORM:
[Plyo Knee Crunch Push-ups]
- Lower into push-up.
- Push powerfully with arms & toes as you pull your belly tight, lifting opposite hand & foot, crunching your knee under your chest & tapping it with opposite hand.
- Alternate sides each rep.
*** You can see after my 10th rep that I eliminated the "plyo", the explosiveness, of my push-up. This move is totally doable without the plyo approach if you need to make it lower impact. ***
[Lunge Hold + Switch Jump]
- When holding lunge, both knees are bent; shin of back leg is parallel to floor
- Front foot is flat, back foot only the ball of your foot is on the floor
- Pull your belly tight and drive through your front heel as you spring up for your switch jump
- When you land, be sure to land softly so that your knees don't experience too much impact

How many rounds did you do your 1st attempt?! Tell me on IG/FB/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong Greatest HIITs 2017: [At Home] Plank Core & Leg Burner

Cassie Brown January 21, 2017

DAY 15!

Here's an equipment-free total body drill to do on days when you're pinched for time and can't get to the gym. It's up to you whether you do 6min or 10min of work... but you're guaranteed to break a good sweat!

Here's the drill:
60sec per sequence; no rest between rounds; complete 3-5 rounds.
A. Low Plank + 2 Plank Jacks to High Plank + 2 Gorilla Hops
B. Sumo Squat Hold + Pivot to Lunge + Pencil Hop

FORM:
[Plank Series]
- In low plank, keep hips at shoulder height, pelvis tucked, glutes squeezed & belly tight.
- Avoid letting hips sink & lower back sway during plank jacks.
- Avoid letting hips twist as you march up to high plank.
- Jump feet to outside of hands & land with feet flat on floor - don't just land on your toes!
- Keep your back flat as you land in the gorilla squat position.
[Squat & Lunge Series]
- Start at bottom of Sumo Squat, then drop one knee down as you pivot onto the ball of that foot.
- Turn 90 degrees, until you're in a Lunge, facing the side of your front knee, your back shin is parallel to the floor, and hips are squared up with the wall you're facing.
- Squeeze the glute of your back leg tight to support your lower back.
- Knees should remain in 90 degree angle as you pivot back to the Sumo Squat position.
- Spring up off the floor, pull your feet together, then bring them back apart again to land in your starting position: a Sumo Squat.

Did you feel the burn?! Tell me how you liked it on IG/TW/FB @cassiebstrong!

B Strong,

Cassie B.

B Strong Greatest HIITs 2017: [At Home] Core & Cardio Drill

Cassie Brown January 14, 2017

Try this equipment-free Core & Cardio drill as a total body finisher, or save it for a day when you can't get to the gym!

Here's the drill:
20sec/movement x 3 movements = 1min/round.
No rest between rounds.
A. Mountain Climbers
B. Plank Switch Lunges
C. Power Jacks

FORM:
[Mountain Climbers]
- Shoulders stacked over hands.
- Press all 5 fingers of each hand into floor to avoid overloading wrists.
- Keep hips at shoulder height.
- Pull knees forward toward the space between your elbows.
- Keep that belly pulled tight!
[Plank Switch Lunges]
**Note: You DO NOT have to jump if this is new to you: alternate stepping each foot forward & back instead if this is new/too advanced.**
- The foot that comes forward should land flat, (heel is on the floor!), and ideally should land directly beside your hand.
- Keep your lower belly super tight and avoid letting your lower back arch as you land.
[Power Jacks]
- When you jump your feet apart, your knees bend to a squat when you land.
- When you jump your feet together, your knees bend to a squat when you land.
- When you land from either jump, your knees should be stacked over your ankles as you land - avoid letting your knees collapse inward.
- Land soft from your jumps!

What burned the most by the time you finished?! Tell me on IG/TW/FB @cassiebstrong!

B Strong,

Cassie B.