B Strong Greatest HIITs 2017: Landmine Squat + Twist Press & Core Work Drill

DAY 3! Improve your leg, core and shoulder strength with this Landmine circuit that will ramp up your heart rate and create a serious fat burn!

Here's the drill: 30 seconds per exercise with no rest between exercises. 30 seconds of rest between rounds of work.

Here's the exercises:
Landmine squat + 1 arm twist press [30 seconds per side]
Landmind Windmill core trainers [30 seconds]
= 90 seconds of total work
30 seconds of rest after completing a round
= 2 total minutes per round
Repeat for 3-5 rounds; 6-10 minutes.

FORM:
[Squat + 1 Arm Twist Press]
- Focus on keeping hips square, spine straight, and shoulders locked down and back as you squat.
- Drive powerfully through both feet, with a focus on the foot that's underneath your pressing arm.
- Pivot the foot that's underneath your pressing arm to ensure your shoulders stay squared up with your hips.
[Windmill Core Trainers]
- Elbows are soft, but arms stay on the straighter side.
- This is an arching movement. Move the end of the bar from one hip, up and over your head, and down to the other hip.
- This movement is generated from your legs and hips!
- This movement is generated from your legs and hips!
- This movement is generated from your legs and hips!
- Similar to a KB swing, initiated the movement by driving your feet into the floor and thrusting your hips forward. It's just a lot more subtle than a KB swing.

Wish the bar were heavier? Add a plate on there!

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

B Strong,

Cassie B.

Hard CORE : Lower Ab Attack

You know that muffin top area?? This one blasts the muscles in that area! You know what though? It doesn't blast the fat. So, DO THIS to strengthen your lower abdominals. DO THIS to create definition in that area for when you do blast the fat away. But don't expect doing this exercise - alone - to make your lower belly look exactly the way you imagine. You gotta keep it intense in the gym and really watch what you consume in order to make these muscles more visible.

With that said, this is super important to do no matter what because is trains your core to better stabilize your lower spine, and since many of us experience lower back pain, this needs to be an area we focus on often.

Try 8-12 reps for 3-4 sets. I love adding this to a circuit so I can target every area of my core!

Notes on form:
- Knees over hips. Not over belly button, not over chest.
- Knees in 90 degree angles. Shins parallel to floor.
- Lower spine is constantly pressing down into floor through entire movement.
- Angle of knees never changes through entire movement.
- Squeeze your glutes super tight to support your lower back as your legs lower and lift.
- Only lower your legs as far as you can without your back arching. If you don't touch the floor that's OK!!

How many reps did you get your first time trying?! Tell me on IG/TW: @cassiebstrong!

B Strong,

Cassie B.

Hump Day Booty Move: Resisted Clams

If you're a person who sits all day at work and/or suffers from lower back pain regularly, this exercise - which can be done without the resistance band! - should be a staple in your regimen. This movement strengthens the top of your booty, your gluteus medius and minimus, which help support your lower spine. So while my fierce females may do this more regularly, the fellas need to consider this exercise too. It can save you a lot of pain in the long run! It can also make you a beast when you hit the squat rack - if you're into that :)

As you can see, I finished out my set by picking up the pace of my last few reps. That's optional. You can keep the slow pace, just do a quick pace, or do like I did and perform your reps half controlled, half quick.

Notes on form:
- Lay on side with knees in 90 degree angle. Be sure your feet are pulled forward and not tucked way back under your thighs.
- The hip you're moving should stay stacked directly on top of the hip you're laying on. Be sure that top hip doesn't rock back and forth with the movement of your knee.
- Your feet stay together for the entire movement.

Perform 10-20 reps at a time, on each side, for 2-4 sets.

You can do higher reps and more sets your first time doing this - if you're not using a band. If you're trying this for the first time with a band, keep your reps low, or do less sets, so you can see how your body responds - you may end up more sore than you'd anticipate!

Let me know how many reps you got done before you started to feel the burn on IG/TW @cassiebstrong #BStrong!

B Strong,

Cassie B.