Hard CORE: Stability Ball "Dead Bug"

This exercise is far more challenging than it appears. Once you get past the challenge of balancing the ball on 1 hand and 1 shin, (opposite hand and shin, btw), you'll begin to feel the burn within the first 8 reps!

Without alternating, lower and lift your right arm and left leg for 10-20 reps, then repeat with the left arm and right leg. For your first go at these, I'd recommend 10 reps per set for 3-4 sets. As you get stronger and are able to keep your hips tucked forward longer, (no arch in the lower back), then increase to 15 or even 20 reps for 2-3 sets.

This movement is great for activating the core in your warm-up or adding into your abdominal training routine. Notes for form: - Slightly bend your knees (30-40 degrees, closer to 40 if your hamstrings lack flexibility). - Hands push ball against shins, shins push ball against hands - Opposite arm and leg lower & lift - No alternating.

Stay tuned - the next few weeks the Hard Core move of the week will be progressions of this exercise to intensify your workout and continuously develop your core strength.

Share how you incorporate "Dead Bug" into your workout routine on Instagram/Twitter @cassiebstrong #BStrong.

B Strong,

Cassie B.

Hump Day Booty Move: Leg & Booty Flow 2

Step ups are a great way to build a firm, round booty. I shared a few step up variations as my Hump Day Booty Moves last month, which you can check out here, here, here, & here. Here's the deal with exercising though: just as important as the exercises you choose to do are, so isn't activating the muscles you're focused on targeting.

This flow activates your glutes (booty) and hamstrings (back of thigh) so that you're super stable through your step ups and engaging as many muscle fibers as possible for increase calorie burn and optimal results!

Perform this flow 2-4x through on one side, then switch to the other leg without resting. Do this for 2-4 sets to feel a burn in your glutes and core.

Tell me how you incorporate this flow into your workout on Instagram and Twitter @cassiebstrong #BStrong!

B Strong,

Cassie B.

Sunday Football Vibes

Are you ready for some football????!!!?!?!

Try this drill to get your workout in while embracing your #currentmood

Perform the Squat Hold/Quick Feet Drill for 30-60 seconds, immediately followed by your "Goal Post" Lunge movement for 8-12 reps. Keep alternating between the 2 with no rest for 3-5 rounds.

Get some little ones to join you! Take a video and share it with me on Instagram/Twitter @cassiebstrong #BStrong.

B Strong,

Cassie B.

Hump Day Booty Move: Leg & Booty Flow

Use this flow to warm up for Leg Day, or use as your lower body interval in a HIIT workout. It will get your heart rate up, make you sweat, and get your legs and booty burning!

There are 3 steps to this flow:

1.) 2 Alternating Lateral Lunges: hinge hips, stick booty back, weight in heel, 90 degree angle in knee.

2.) 180 Degree Jump: land softly, in squat position.

3.) 2 Squat Jacks

Why try this?! The lateral lunges work your glutes and inner thighs, and also stretch your inner thighs. Lateral movements like this also create more lubrication in your hips and stability in your knees/ankles. Powerful, jumping movements like the 180 jump and squat jacks get your heart rate up and rely on the backside for serious effort - hello round booty!

Tell me how you incorporate this into your workout on Instagram and Twitter @cassiebstrong #BStrong!

B Strong,

Cassie B.

Hard CORE: Side Step Push-ups + Plank Jacks

Target your arms, chest, hips and core all while getting your heart rate up with this movement! If you're comfortable with push-ups, you beast, take your hands to the floor instead of keeping them elevated like you see in the video.

Perform this movement until you've completed 10-20 push-ups for 3-4 sets. Rest for less than a minute between sets. Pictured in the video is the modified (easier) way to do this exercise. If push-ups are super challenging for you, having your hands elevated like I do here will make this exercise possible for you.