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] Plank & Plyos Drill [2]

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] 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.

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

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!

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, Build Stability: Stability Ball Core & Lower Body Burner

The stability ball is a regrettably underestimated tool.. especially when it comes to targeting our hamstrings. Get ready to feel the burn!

This exercise focuses on building the glute, hamstring & core strength that's essential for improving stability in your hips, knees and ankles. This series is not beginner level! Begin with a basic, double leg hamstring curl, (the very 1st movement of the series I do), before adding on all those amazing accessories that will crush even the strongest booty out there!

Here's the exercise:
- Hamstring curl
- Glute bridge
- Hamstring "uncurl"
- 1 single leg hamstring curl w/each leg
All that = 1 rep.
Perform 8-12 reps for 2-4 sets. Rest 45-90sec between sets OR incorporate this into a circuit.

FORM:
- Lay on back with heels digging into ball
- Feet should be hip width apart, knees & toes pointing to the ceiling
- Keeping legs straight, press heels down firmly into the ball as you squeeze your glutes & lift your hips to create a diagonal, but straight line from your heels down to your shoulders
- Keeping hips at that exact distance off the floor, curl your feet in toward your butt
- Then press the soles of your shoes down firmly into the ball and squeeze your glutes together super tight as you lift your hips so that you create a straight line again, this time from your knees down to your shoulders
- Lower your hips back to the point where they finished the hamstring curl
- With control, extend your legs back out until they're straight
***Be sure your ankles & knees remain hip width this whole time! Avoid letting your knees knock together.***
- Point 1 foot to the ceiling, keeping your leg straight, core tight, and hips at that same height
- Curl the foot on the ball in toward your booty without letting your hips fall any lower
- With control, uncurl that leg until it's completely straight, again without letting your booty fall any lower
- Switch legs, and repeat the single leg curl with the other leg

Note: if you're having a lot of trouble balancing, open your arms a little wider than your body and press them down into the floor. If balancing is easy as pie, try lifting your forearms, (or your entire arm!), off the floor to decrease the stability of the movement and improve stability within your body.

How are your hamstrings and booty feelin?! Tell me on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.