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, Build Stability: Gliding Arm & Core Burner

Ohhhh man!! Working your arms & chest with gliders is a sure fire way to improve stability in your shoulders & get a serious, sweaty burn. I love this combination because it works hard-to-target muscles that are responsible for protecting your shoulders & spine, both while working out & in general, 24/7!

If you don't have a LYNX board, you can use gliders, and if you don't have gliders, use hand towels on a smooth surface.

Here's the series:
A. 1 Inch Worm (feet front-back) + 1 Glide Out Push-up x 5-8 reps
B. Alternating 1 Arm Gliding Push-ups x 10-20 reps (5-10/arm)
Alternate between A & B w/ as little rest as possible for 2-4 sets.

FORM:
***During every moment of every exercise, your lats MUST be engaged --- pull your shoulders away from your ears, keep your neck long and shoulders braced in such a way that they are not covering your neck.***
[Plank Inch Worm]
- Begin in push-up position w/ lats engaged, legs straight, glutes & core squeezed tight
- Keeping arms straight & legs straight, tip toe feet toward hands as you lift your hips toward the ceiling
- Only go as far as you can w/out bending your knees a ton, then tip toe your feet back until you're in your beginning plank position
[Glide Out Push-up]
- Begin in push-up position w/ hands on gliders, lats engaged, legs straight, glutes & core squeezed tight
- Keeping abs tight, pelvis neutral, spine straight, arms straight, lats engaged & shoulders away from ears, glide hands straight forward in front of shoulders until you lay on your belly
- Don't bend your knees, otherwise they'll drive down into the floor & that won't feel amazing...
- Glide your hands back under your shoulders, tuck your toes, keep your elbows close to your body, then push up off the floor
[1 Arm Glider Push-up] --- can be done on knees or on toes
- Keeping pelvis neutral & spine straight, 1 arm bends like a standard push-up while the other stays straight & glides diagonally, (to "1:30 or 2 o'clock")
- Press the gliding hand down into the floor as you pull it back under your shoulder as you press back up to your starting position
- Repeat w/ the other arm gliding & continue alternating each rep

Get ready to feel those laughing muscles tomorrow! Tell me when you understand what I mean ;-) on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong, Build Stability: Stability Ball Shoulder & Core Burner

The stability ball should be a staple tool for those of you who generally workout at home and have a small budget for equipment - this thing is KILLER!

This exercise is fantastic for improving the stability of your shoulder joint and your core, while strengthening your chest, triceps, deltoids and abs. I'll warn you, it's not easy, so if you need to begin with just the walk & roll that's totally fine! You will definitely feel the burn in your shoulders & abs. Once you're feeling confident enough, add the push-up, and again, once you feel good about that, make it an atomic push-up... BOOM!

FORM:
- Lay pelvis on stability ball w/ hands & toes resting on floor
- Squeeze glutes to lift straight legs up behind you & squeeze ankles together
- Engage lats by pulling shoulders away from your ears
- Walk hands forward so ball rolls down body until it's supporting your shins, (the farther down your legs you go, the harder it will be)
- Keep your glutes squeezed tight & abs pulled in tight to keep your pelvis and spine neutral
- Do a single push-up, pushing explosively on the way up as you crunch your knees into your chest
- Immediately extend legs back to plank w/ glutes & abs squeezed tight
- Keeping your body stiff as a board, walk your hands back toward the ball so that it rolls back up your body until it is supporting your pelvis

Perform 10-15 reps for 2-4 sets; 45-90sec rest between sets OR incorporate into a circuit of exercises.

How do those shoulders feel?! 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.