Hard CORE: BOSU Sit-ups

I love using the BOSU for Sit-Ups with clients because it helps you feel how to engage your core correctly and understand what it should feel like.

Notes on form:
- Sit on the front of the Bosu
- As you lay back, press your lower back into the Bosu and maintain that pressure as you sit up.
- Don't throw your arms back and front for momentum!
- Pull your shoulders down from your ears, even when you reach your hands up.

In the video I'm reaching both hands straight ahead, then both right, then both straight ahead, then both left. Perform 5-8 sets of this 4 sit-up combo for 2-4 sets. Laying back over the BOSU allows your abdominals to extend longer than they would on the floor, so you'll feel the burn quicker than you anticipate. Enjoy!

Share how you incorporate this into your workout on Instagram/Twitter @cassiebstrong #BStrong!

B Strong,

Cassie B.

Hard CORE: BOSU Walk Around + Mtn Climbers

This movement targets your obliques while challenging your shoulder stability. Make sure you're on a surface where the BOSU can twist! Walk half-way around, do 5 mountain climbers, then reverse it.

Notes on form:
- Hips remain at shoulder level
- Step your foot side & twist the Bosu at the same time.
- You'll really feel it in the oblique of the foot that pushes!

How many times can you do this before you collapse?! Share on Instagram/Twitter @cassiebstrong #BStrong!

B Strong,

Cassie B.

Hump Day Booty Move: Unilateral Suitcase Deadlift

This movement was in last month's lower body Lift program I ran at BFX. The reason I love it was the same reason the class loved it - yes, you're working your legs and glutes, but you feel your entire core from back to front in a way you've never felt it doing sit-ups or planks.

Add this movement into Leg Day, performing 8-12 reps for 3-4 sets. If you plan to do 3 sets, hold the weight in one hand half your reps, then finish out your set holding it in your left hand. If you're planning for 4 sets - you animal! - hold the weight in each hand for 2 entire sets.

Lift heavy to get the true benefit of this unilateral lift in your core! I'm using a 45lb. Kettlebell in the video, but my weight recommendations for people vary based on their strength and experience level. Just watch for these things to tell if the weight is too heavy: shoulders are not square and/or knees are knocking together. Your shoulders should be side by side; the arm holding the weight should not be pulled any lower than the other. Your feet and knees should be shoulder width apart through the entire movement. Holding this proper posture, you'll feel it through your back, around your ribs, and into your obliques and abs - score!

Try it, then tell me how much you love it on Instagram/Twitter @cassiebstrong #BStrong!

B Strong,

Cassie B.

Hard Core: Ladder - Jumping Jack/Plank Jack

I've busted this movement series out in Fusion and Burn lately, and I'm loving it!

It's a ladder, so each rep, add another 1 to the movement (1 jumping jack, 1 plank jack; 2 jumping jacks, 2 plank jacks; 3 jumping jacks, 3 plank jacks; etc). Choose the number of reps, (steps up the ladder), you want to perform - just be sure you can go all the way back down again ;-) That means: if you go up 5 steps, once you do 5 jumping jacks and 5 plank jacks, then you'll do four of each, 3 of each, and so on until you're back to 1 of each.

This is a fantastic drill to add to a HIIT circuit to get your heart rate up and get a good sweat on.

Share when you try this in your workout on Instagram/Twitter @cassiebstrong #BStrong.

B Strong,

Cassie B.

Hump Day Booty Move: Kettlebell Swings + Med Ball Slams

If you're looking for high calorie burn, booty burn, and a little bit of fun, you need to add this to your next workout!

Switch back and forth between 15 Kettlebell Swings and 15 Med Ball Slams, non-stop, for 3-5 sets to develop power in your glutes, strength in your core, break a sweat, and get your heart racing! I'm using a 45lb. kettlebell here. Go heavy to build a round booty, but be sure your form is on point, or your back will feel it tomorrow.

This superset is perfect to add to your HIIT workout, especially when you're focused on lower body. Share when you incorporate it into your workout on Instagram/Twitter @cassiebstrong #BStrong!

B Strong,

Cassie B.