Hard CORE: Plank Side Bends

I love side bends! Just not for the reason it works my obliques... The reason I love both is because they teach you proper engagement of your lats - something we need awareness of with every movement we make.

The way you engage your lats is by keeping your chest broad and your shoulders pulled firmly down away from your neck. This is what you want to focus on through this entire movement, especially when you've lowered your hip to the floor - this isn't time to rest, stay engaged!

I love the high plank variation best because you achieve a greater range of motion, allowing you to reach up and over at the top, stretching out your entire side through your shoulders, rib cage and hip. It feels amazing!

Let me know how you like this movement on Instagram/Twitter @cassiebstrong #BStrong!

B Strong,

Cassie B.

Hump Day Booty Move: Kettlebell Figure 8's & Lateral Lunges

Looking to work your booty and target your inner thigh? This is the move you want to add to your next workout!

Alternate between 10 Kettlebell Figure 8's and 10 alternating side lunges, non-stop, for 3-5 sets. The Figure 8's are a power movement, developing your core stability and strength in your glutes. When complimented by lateral lunges, which develop your hip mobility and knee and ankle stability, your body is learning a greater range of motion while increasing its power. Limits in range of motion mean limits in your ability to gain strength. Keeping your strength and power movements balanced like this is the key to a successful regimen.

I'm using a 20lb. kettlebell here. My recommendation for weight would change based on your goals and experience level. Just be sure to keep your chest up tall for the Figure 8's. The only thing moving up and down is your butt, not your head! This will protect your back.

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

B Strong,

Cassie B.

Hard CORE: BOSU Push-up + Lateral Knee Tucks

Strengthen your core, chest and triceps, plus open up your hips with this exercise! Your lower back will thank you :)

Notes on form:
- With your hands elevated, be sure your hips are a little elevated too so your lower back doesn't sway.
- Elbows travel backward, (dragging along ribcage), not sideways.
- Step entire foot down when you pull your knee forward. Hold it for a breath to give your hip a chance to stretch!

**Also note that you don't NEED to do this on a BOSU - you can totally do this at home, hands flat on the floor.

Try 10-20 reps - depending on how many push-ups you can complete in 1 set - for 2-4 sets.

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

B Strong,

Cassie B.

Hump Day Booty Move: Snatches + Frog Jumps

Progress the Clean + Squat we tried last week with this challenging movement!

Alternate between 10 single arm Kettlebell snatches and 10 frog jumps, non-stop, for 3-5 sets. These movements will develop the power in your legs and glutes, all while increasing your heart rate.

This superset is a great addition to a HIIT workout, especially when you want to focus on lower body. I'm using a 20lb. kettlebell here, but my recommendation for weight would differ depending on the person. Just remember the weight is going overhead - keep your core tight and lock in your lat by keeping your shoulder pulled down away from your ear.

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

B Strong,

Cassie B.

Hump Day Booty Move: Kettlebell Clean + Squat

Incorporate this exercise into your leg day workout to target your legs from back to front! Racking the kettlebell on only 1 side also works your core big time! The side that's not holding the kettlebell kicks into overdrive in order to keep you standing upright and not lean toward the extra weight you're holding. Refer back to last week's Suitcase Deadlift as a beginner exercise to help you develop the strength to rack the weight and maintain good posture through your squat in this advanced movement.

Try a total of 10-20 reps for 3-4 sets, depending on the weight you choose, which is determined by your experience level and your goal. I'm using a 20lb. kettlebell here, which I use more for HIIT workouts than strength workouts, as it's not quite heavy enough for developing strength for me, but allows me to move faster, for more reps, for a metabolic effect.

Share when and how you incorporate this movement into your workout and let me know what you think on Instagram/Twitter @cassiebstrong #BStrong!

B Strong,

Cassie B.