B Strong Greatest HIITs: At Home Leg Burner

This drill is straight outta a recent B Strong Body Fix routine! Get ready to feel those legs & booty!!

Here's the drill:
A. Lateral Lunge + Curtsy Lunge x 30sec/leg
B. [6 Suicides + 1 Pencil Squat Jump] x 30sec
- 1 round = 1.5min of work
- No rest between rounds
- Complete 2-4 rounds [3-6 minutes of work]

FORM:
[Lateral Lunge]
- When you step side, stick your butt back behind you and sit your weight mostly toward the heel of the foot you stepped onto.
- When you step side, your chest will natural fall slightly forward, (but your butt has to move backward too - it's called a "hip hinge"), however, keep your shoulder blades pulled together behind you. Avoid letting your upper back round over.
- The foot you step onto is the only knee that bends, the other leg stays straight.
- In order to keep the other leg straight, you may find that letting the toe of your straight leg lift off the floor and digging your heel into the ground helps you stay balanced.
- Drive your foot into the ground to powerfully launch your body back upright.
[Curtsy Lunge]
- When you cross your leg behind you, step diagonally backward, not directly sideways.
- Your knee should bend to a 90 degree angle and should point to the floor. Avoid letting your knee tuck under your other leg and point forward.
- Your weight should be balanced between the heel of your front foot and across the ball of your back foot (with all 5 toes on the floor!).
- Drive through the heel of your front foot to stand back upright.
[Lateral to Curtsy Lunge Combo]
[The Combo]
- If you're having trouble balancing, stand upright with both feet on the floor between each lunge.
- If balance isn't an issue, try not to touch your foot down between each lunge as you flow from one to the next.
[Suicides]
- Keep your spine straight!!!!
- It's more important that your spine stays straight than it is for you to touch the floor - you're ability to reach the floor comes from bending your knees, not rounding your back
- Your body stays centered as your feet alternate moving side to side - if you are jumping side to side, take a look at the video again!
[Pencil Squat Jump]
- When you squat, you must hinge at your hips - stick your booty back behind you as your *straight* spine & head lean forward - & keep your weight in your heels
- Try to get your hips as low as your knees - if your heels lift, 1st check that you're doing the hip hinge, [*noted above*] correctly, if you feel you are, you may be bending your knees a little too low for your current mobility
- Squeeze your glutes together at the bottom of your squat, then squeeze them tighter & tighter as you jump back up

What burns the most?! Your thighs? Your booty?? Tell me on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong Greatest HIITs: At Home Planks & Plyos

This routine from B Strong Body Fix has a little of everything - stability, mobility & power! No matter which is most challenging for you, you're certain to work up a serious burn!! If you don't have gliders, hand towels or paper plates on a smooth floor work well too!

Here's the drill:
- Work for 45sec at a time, followed by 15sec rest
- Alternate between the 2 movement series until you've completed 2-4 rounds of each [that's 4-8min of work]
A. Plank [Gliding Crunch + Jack] x 2 + [1 Straight Leg Sweep/Leg]
B. Power Lunge [Front to Back] + Switch Lunge Jump

FORM:
[Plank Series]
- Keep your neck long & lats engaged by broadening your collar bones and pulling your shoulders away from your ears
- Keep your abs tight & glutes squeezed together to support your lower back, which you don't want to sag toward the floor
- Keep your booty at shoulder height the whole time - even when your knees crunch forward, avoid letting your hips bounce toward the floor
- For the plank jacks & single leg sweeps, your legs stay completely straight & your hips stay square to the floor - don't let them twist open to the side
- During the single leg sweep, you should feel a stretch in your adductor [inner thigh], but only sweep it as far as you can w/out your knee bending so that you don't strain your groin
[Power Lunge + Switch Jump]
- When stepping forward, once that front foot lands, with most of your weight in your heel, just focus on bending your knees & moving downward rather than forward
- Make sure both knees are in a 90 degree angle at the bottom of the lunge
- If the back knee is a larger angle, you probably stepped too far forward, or you're letting your weight travel forward into your toes when really you should focus on making it travel down and load your heel
- Don't forget to think about the back leg! Push off all 5 of your toes to tuck your knee forward & under your hip - you should feel your quad, all the way up into your abdominals engage
- Whichever foot that steps forward is also the foot that steps backward to the reverse lunge - where all the same notes on form from above apply!
- Once you step back to the reverse lunge - & nail the form ;-) - jump straight up in the air & switch your legs so that you land w/ the other foot forward, then start the movement over again

Which series was harder?! The planks or the plyos?! Tell me on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong Greatest HIITs: At Home Cardio Drill

OH MY QUAD!! Get ready to feel the burn in your legs REAL QUICK with this drill!

Here's the drill:
- 45sec work; 15sec rest
- Alternate between A & B 'til you complete 2-4 rounds of each [4-8min total]
A. 4 Walking Lunges forward + Quick Feet backward for equal time
B. 4 Side Shuffles + Squat Jack + Tuck Jump

FORM:
[Walking Lunges]
- Though you're moving forward, once that front foot lands, with most of your weight in your heel, just focus on bending your knees & moving downward
- Make sure both knees are in a 90 degree angle at the bottom of the lunge
- If the back knee is a larger angle, you probably stepped too far forward, or you're letting your weight travel forward into your toes when really you should focus on making it travel down and load your heel
- Don't forget to think about the back leg! Push off all 5 of your toes to tuck your knee forward & under your hip - you should feel your quad, all the way up into your abdominals engage
[Squat Jack]
- Stay light on your feet
- Keep your neck long, chest proud & spine straight
- When you jump down into the squat, load your heels with most of your weight by sticking your booty back behind you & bend your knees deep without letting your heels lift off the floor
- Spring up as you jump your feet back together & land softly
[Tuck Jump]
- Stay light on your feet
- When you jump, crunch your knees toward your chest & pull your abs super tight, then land softly with your knees bent to minimize the impact on your joints

When your legs are on fire & your heart is screaming... DO IT FOR THE BOOTY!! Stay strong, B Strong Fit Fam <3

B Strong,

Cassie B.

B Strong Greatest HIITs: More Planks & Plyos!

This is definitely one of the more challenging drills of my Planks & Plyos series!! Get ready to get sweaty!

Here's the drill:
- 45sec of work; 15sec of rest
- Alternate between A & B until you complete 2-4 rounds of each series
A. 1 Tuck Jump + 3 Switch Hops
B. Breakdancers
[In the video I demo all 3 levels in order: L1: Alternating side planks; L2: Alternating side plank w/ kick through; L3: Hopping alternating side planks w/ kick through]

FORM:
[Tuck Jump]
- Stay light on your feet
- When you jump, crunch your knees toward your chest & pull your abs super tight, then land softly with your knees bent to minimize the impact on your joints
[Switch Hops]
- Stay on your toes
- If you were standing on a clock, your feet begin at 3 & 9
- Keeping your feet slightly wider than hip width, hop them to 12 & 6, then right back to 3 & 9. That's 1 switch hop
- Alternate the foot that goes to 12 w/ every rep
[Breakdancers]
- Keep your neck long & lats engaged by broadening your collar bones & pulling your shoulders down away from your ears
- It's super important to maintain that lat engagement & avoid shrugging your shoulders when you're balancing on 1 arm
- Keep your pelvis neutral by tightening your abs & squeezing your glutes together to avoid letting your lower back arch
- It's super important to keep your pelvis neutral if you're doing the kick through so that you don't strain your hip flexor and/or tweak your back

Are you ready for this challenge?! Tell me how boss you feel when you finish on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong Greatest HIITs: At Home HIIT Planks & Plyos Drill

This routine from B Strong Body Fix has a quick & steady build. With every second & every rep your body will burn hotter & hotter 'til you're dripping!! If you don't have gliders, hand towels or paper plates on a smooth floor work well too!

Here's the drill:
- Work for 45sec at a time, followed by 15sec rest
- Alternate between the 2 movement series until you've completed 2-4 rounds of each [that's 4-8min of work]
A. 3 Gliding Military Crawls backward + 1 Plank Jack; repeat moving forward
B. 8 High Knees [4/knee] + 4 Switch Lunge Jumps

FORM:
[Gliding Military Crawl + Plank Jack]
- Stay in a low plank, on your forearms, & avoid balancing on just your elbows - use your full forearm
- Keep your neck long & lats engaged by broadening your collar bones and pulling your shoulders away from your ears
- Keep your abs tight & glutes squeezed together to support your lower back, which you don't want to sag toward the floor
- Both legs remain straight for both the crawls & the squat jack
- It's super important that you take a second to pause before the squat jack to make sure your pelvis is still neutral after the military crawl - fix it if things fell out of alignment so you don't pull your groin
[High Knees + Switch Lunges]
- Get your knees to belly button height for the high knees!
- For the switch lunge jumps, land softly & bend both knees to 90 degree angles
- Your back knee should be 1 inch off the floor when you lunge
- Your front foot should be flat when you lunge - avoid letting your heel lift & your weight shift into your toe
- Keep your neck long, chest proud & core engaged through the whole series!

How'd the military crawls treat you?! Tell me on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.