Hump Day Booty Move: TRX Floating Lunge + Hop

Bulgarians are one of my FAVORITE exercises for working my legs and booty. Turning them into a plyo makes for an incredible challenge on your core and an amazing conditioning exercise perfect for a HIIT circuit. You don't have to jump though! In fact, I recommend performing just the lunge for several workouts before you attack the jump. If you'd rather not jump ever, work up to holding some dumbbells or kettlebells as you do your lunges!

Notes on form:
- Keep your weight in the heel of the foot that's on the floor.
- Actively press your shoelaces down into the strap to better engage your core for balance.
- As you bend your standing leg, keep your chest upright, spine straight, and bend your floating leg as you continue to push your shoe laces downward - I often see clients lock out their floating leg, which disengages your core and puts your lower back at risk if you don't have the range of motion for it. Shoot to keep a 90 degree angle in that back leg.

How did you tackle this move? Did you just lunge? Did you lunge holding weight? Or did you jump?! Share with me on Instagram/Twitter @cassiebstrong #BStrong!

B Strong,

Cassie B.

Hard CORE: TRX Push-Up + Pike

Get ready for a challenge with this one! It's incredibly tough physically, but can also be mentally taxing if the idea of being upside-down makes you nervous. Proceed with caution, but have faith in yourself - this move is super empowering!

The TRX push-up alone is killer for your strength in your chest, triceps and core, and stability in your shoulders. Add the Pike in the mix, and your heart rate will spike as you get a total body burn. Remember to keep your hips at shoulder height, even once you lower down from your pike position. Perform for 10-20 reps or for 30-60 second intervals for 2-4 sets.

How do you feel after overcoming this one?! Tell me on Instagram/Twitter @cassiebstrong #BStrong.

B Strong,

Cassie B.

Hump Day Booty Move: TRX Skater Jumps

I love this plyometric exercise on the TRX because you get serious airtime!! It's so fun to incorporate into a HIIT workout - clients I work with LOVE it because it makes them forget they're working out!

This move will develop your power and get in some serious cardio conditioning.

Develop your power and get some air time with this awesome exercise!!

Notes on form:
- Tuck your elbows into your hips and keep them there.
- When you land on your foot, bend your knee so your joint doesn't absorb the impact.
- It is optional to step your other foot down behind you. Or you can try to keep it elevated like I did in the video (keeping it elevated is more challenging for your core and hips because you're challenging your balance by jumping off from 1 foot).
- If you do keep that foot elevated, kicking it side as you jump will give you extra momentum - think of a dancer leaping to the side.

Perform for intervals of 20-60 seconds for 3-5 sets.

How did you enjoy your play time?! Share with me on Instagram/Twitter @cassiebstrong #BStrong!

B Strong,

Cassie B.

Hard CORE: TRX [Single Leg] Mountain Climbers

Want to take your core work to the next level? Try your mountain climbers on the TRX! Want to take that to the next level? Put 1 foot in both straps and leave the other floating as you move your legs like a mountain climber. Perform this for intervals of 20-60 seconds.

Tell me how much these burned you up on Instagram/Twitter @cassiebstrong #BStrong!

B Strong,

Cassie B.

Hump Day Booty Move: TRX Hamstring Runners

Getting tired of your typical hamstring curls? This is a great way to mix it up a bit.

Hook your heels into each strap of the TRX and lay back so that, with your body completely extended, your feet hand directly under the anchor point. Pull your shoulder blades away from your neck and press them into the mat and dig your heels into the straps as you squeeze your glutes to lift your hips off the floor. Pull 1 heel back toward your glutes as you squeeze your lower abs and glutes to keep your hips lifted. As you extend that leg back out, begin pulling the other heel in. Repeat in a way that it becomes a see saw pattern.

Perform 10-15 reps (per leg) or for intervals of 30-60 seconds for 2-4 sets.

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

B Strong,

Cassie B.