B Strong Greatest HIITs 2017: Battle Rope Russian Twists + Lunge Drill

Day 16! This drill works your body head to toe, and you don't stop moving until it's done! That's right, no built in breaks!! You're performing each exercise for a full 60 seconds, alternating between the 2 with no rest in between.

Here's the drill:
- 60sec of battle rope windmill russian twists
- 60sec of 5sec lunge holds + switch jumps (hold lunge for 5sec, jump & switch, hold on other side for 5sec, continue for 60sec)
- Perform for 3-5 rounds; 6-10min work

FORM:
[Battle Rope Windmill Russian Twists]
- Sit back with belly tight, lumbar spine slightly tucked, and cervical spine long
- You can dig your heels into the floor, or lift your feet up to a table top position if you'd like to challenge your core more
- Elbows soft, arms straight, one arm chases the other up and over
- Twist your entire torso side to side as you windmill your arms
[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

What burned more? Your shoulders? Your abs?? Your legs?! Tell me on IG/FB/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong Greatest HIITs 2017: Battle Rope Butterflies + Bench Up & Over Burpee Drill

DAY 11! Give this drill a go to increase strength and power in your shoulders and improve stability in your shoulders, knees & ankles. This EMOM Battle Rope drill doesn't exactly spike your heart rate in the way Days 1 & 6 do, purely because it's bigger, more power-focused movements that are difficult to speed up, [if you got baby rear-delts like me ;-)], but it's a great finisher when you want to burn out your shoulders and keep your heart rate up too!

Here's what it is: an EMOM. "Every Minute On the Minute" you have a task to complete. Once you complete that task, you rest the remaining seconds in the minute. So, the harder you work & the faster you get it done, the more rest time you've earned yourself ;-)

Here are your tasks: ODD minutes = 30 Battle Rope Butterflies. EVEN minutes = 10 Cross Over Step Up & Overs to Burpees. Perform for 8-12 minutes; 4-6 rounds per movement.

FORM:
[Battle Rope Butterflies]
- Pinch your shoulder blades together and externally rotate your shoulders as you quickly pull your arms open to the side.
- Once arms are completely open, relax and let hands fall back toward each other, but don't forcefully whip your hands toward each other, [if they hit it won't feel good!].
- Keep your shoulders pulled down away from your ears and your lats engaged through the entire set.
[Bench Step Up & Over + Burpee]
- If bench is on your right side, step your left foot across and onto the bench and vice versa.
- Fully extend your leg once you step onto the bench and before you step down off the bench.
- Drive through the heel of your foot that you step onto the bench as you stand up.

How many reps did it take for you to start feeling the butterflies?! They sneak up on you don't they? ;-) Tell me on IG/TW/FB @cassiebstrong!

B Strong,

Cassie B.