B Strong: Power Push-up + Side Plank Rainbows

Work your chest and triceps with the push-up, strengthen your shoulder girdle in the side plank, wake up your hips with the rainbows, and work your core front to back through this entire movement! You'll get your heart rate up, lose your breath and get your body burning head to toe.

Notes on form:
- Start with feet wide in push-up position
- Lower into push-up, then drive the push upward solely with 1 arm with as much power and explosiveness as you can to open to side plank
- Once in side plank, be sure shoulders are pulled down away from ears AND that top hip is stacked directly above bottom hip (don't let it roll too far back)
- Top leg lifts up and over bottom leg in arching ("rainbow") motion from front to back, then back to front
- Focus on isolating that leg movement (avoiding top hip rolling front/back with leg or bottom hip sinking toward floor)
- Lower arm back to push-up position, then repeat in other direction

Perform this movement for intervals of 45-90 seconds with 15-30 seconds of rest in between for 3-5 sets.

Tell me how you did with this intense Hard Core move on IG/TW @cassiebstrong #BStrong!

B Strong,

Cassie B.

Hump Day Booty Move: Strength & Plyo Booty Burner

Try this movement for intervals of 45-90 seconds with 15-45 seconds of rest in between to get those legs burning. I've been using this in my Burn class at BFX Studio and bodies are getting seriously sweaty!!

Breakdown:
- Start in sumo squat
- Pivot to lunge
- Perform 2 switch jumps
- Pivot to sumo squat
- Repeat in other direction

Notes on form:
- During pivots from squat to lunge and lunge to squat, both knees remain in 90 degree angle
- Keep core pulled tight through entire movement so back is held stable and protected
- Land light on your feet for switch jumps
- In squat position, focus on pushing knees back as wide as possible until you feel your hips engaged
- In lunge position, focus on keeping weight in heel of front foot, but weight evenly distributed between both feet

Let me know how you do with Leg Day when you add this move on IG/TW @cassiebstrong #BStrong!

B Strong,

Cassie B.

Hard CORE: TRX Pendulum Swings

Give this movement a try when you're feeling playfully energized and ready to CRUSH that core!

This is one of my favorite exercises. It's so much fun, and you feel a serious burn from head to toe!

Notes on form:
- Keep your ankles squeezed together.
- Engage your lats by pulling your shoulders away from your ears & keeping your neck long.
- This is a swinging movement, so while you want to maintain enough control to keep your back safe, you also need to let go so your feet can move side to side freely.
- Exhale as you pull your feet to the side, inhale as your legs swing back in the opposite direction.
- Keep your abs TIGHT the whole time by tucking your pelvis forward.

Perform this for intervals of 20-45 seconds with 10-30 seconds of recovery in between for 3-4 sets.

Let me know how you like it on IG/TW @cassiebstrong #BStrong!

B Strong,

Cassie B.

Hump Day Booty Move: TRX Floating Lateral Lunges

Try this movement on the TRX if you want to work your backside and target your inner thigh at the same time! Bonus: it works your core like crazy too!

Notes on form:
- 1 foot on floor, 1 foot in single strap TRX.
- Foot in strap: rotate heel downward and knee upward. Keep leg straight.
- Hinge hips back as you bend your standing leg.
- Keep chest as upright as possible with straight spine.
- Aim to bend standing leg to 90 degree angle. Squeeze qlute as you stand.
- Keep downward pressure on TRX strap for entire movement.

Perform 10-20 reps on each side for 3-4 sets.

You can progress this exercise by holding weight as you do it, in which case, perform a maximum of 12 reps per side.

Let me know what you think on IG/TW @cassiebstrong #BStrong!

B Strong,

Cassie B.

Hard CORE: TRX Thread-the-Needle

I'm throwing a tough one your way this week! This is NOT a beginner movement - if you're new to the TRX, refer back in the archives for some great ideas to get your body accustomed to this piece of equipment. If you're a "pike-ing pro" after last week's Hard CORE move, give this a go!

Side plank on the TRX is incredibly challenging, and can strain your shoulder girdle if you haven't built up to it properly. Holding the side plank alone may be challenging enough - if so, hold it for 20-60 seconds on each side for 2-4 sets.

Once you're confident with the side plank, go for the thread-the-needle in the video above! Lift your hip away from the floor as you reach your hand under your torso, then lower your hip back in line with your body as you reach your arm to the ceiling. Be sure you're body is still and your feet are not swinging around before you begin your next rep. Perform this for 5-10 reps or intervals of 20-60 seconds on each side for 2-4 sets.

How many reps were you able to get on each side?! Tell me on Instagram/Twitter @cassiebstrong #BStrong!

B Strong,

Cassie B.