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: Landmine Reverse Lunge + Row & Lateral Hop Drill

DAY 13!

You'll strengthen your legs and back, challenge your core, and your heart rate will jump sky high by the end of this total body HIIT circuit using the landmine! Bar too heavy? Use a dumbbell! Bar too light? Throw a plate on there!

Here's the drill:
A. Landmine Reverse Deep Lunge + 1 Arm Row - 30sec
B. Same Thing, Other Side - 30sec
C. Lateral Hops Over Bar - 30sec
D. Rest - 30sec
Complete 3-5 rounds.

FORM:
[Landmine Reverse Deep Lunge + Row]
- Holding the bar in your left hand, step your left leg back to a deep lunge, [left leg is straight, right knee bends to deep angle, place right hand on thigh to stabilize spine for the row]. 
- Perform a single row with your left arm, pulling your elbow back toward the ceiling.
- Drive through your right heel as you step your left foot forward and back beside your right foot.
- Repeat for 30sec
- Switch sides & repeat for 30sec rowing with right arm & stepping right foot back to deep lunge.
[Lateral Hops Over Bar]
- Stay light on your feet.
- Take it slow so you don't land on the bar and do bad things to your ankles!
- Do a couple extra hops before you go back up and over until you feel confident jumping over the bar.
- As you can see in the video, after doing extra hops the first few jumps, I don't need to anymore because I've gauged it and feel more confident about going side to side consistently.

Send this to your workout buddy so they have a heads up for what's coming their way your next trip to the gym! Questions? Reach out by clicking on the contact tab above, or on IG/TW/FB @cassiebstrong!

B Strong!

Cassie B.