Hump Day Booty Move: Plyo Step Up + Lunge Combo

This is a fantastic finisher on Leg Day, as well as the perfect movement for a station in a HIIT circuit. Perform for time, or alternate between sides each rep, for a total of 20-40 reps (10-20 per side), for 3-4 sets. Be ready to feel a burn through your entire lower half!

Here's the order of the movement:
1. Step R foot onto box and jump upward in skipping motion
2. Step L foot back to floor
3. Step R foot back to lunge position with L foot in front (90 degree angle in ea. knee)
4. Switch jump to lunge with R foot in front and L foot back.
5. Repeat on other side.

Notes on form:
- Safety first: If you're using a chair or something not anchored into the ground, place it against a wall so it doesn't shift while you move.
- When you skip up onto the step, drive through the heel of the foot on the step as you lift your back foot off the floor, then push off your toe as your foot leaves the step for a small hop ("skip up")
- When you step foot off the box and move it back to lunge position, only your toes touch the floor, your heel is elevated so that you can engage your quads and core to help you balance.
- On the subject of balance: when you step your foot off the box and move it back to a lunge, be sure you step back in line with that same hip. Don't put it directly behind the other foot as if you were standing on a tight rope - that will throw you off balance.
- For the switch jump, land light on your feet. Again, front foot: weight in heel; back foot: heel elevated; and both knees in 90 degree angles.

Did you do this outside on a bench? At home with a chair? Or at a gym with a plyo box? Let me know on IG/TW: @cassiebstrong! And let me know how it felt of course ;)

B Strong,

Cassie B.

Hard Core: Glider Plank Walk + Knee Tucks

This one is not for the faint-hearted! (Or for a bad day - ha!). You can use a paper plate under each foot or a towel under both feet if you're doing this at home. Get ready to work your body head to toe and TORCH calories!

Bust out this series for 45-90 seconds at a time for 3-5 sets to take your HIIT circuit and total body workout to the next level!

Tips on form:
- Keep your hips at shoulder level in plank position.
- Squeeze your glutes, guads and lower belly.
- Pull your shoulders down your back to engage your lats.
- When you do the knee tuck, your hips should stay in one spot, (they should not fall when you pull your knees in).

Let me know what other exercises you throw into your total body HIIT circuit on IG/TW: @cassiebstrong #BStrong!

B Strong,

Cassie B.

Hump Day Booty Move: Glider Leg Sweep & Leg Lift Combo

Try this movement to warm-up on Leg Day. You'll work your hips, thighs and abs, develop your flexibility in your hips and improve your balance. It definitely does challenge your coordination - so it may test your patience too ;)

Notes on form:
- Standing leg knee is slightly bent with hips hinged back (knee should not reach past toe of standing foot).
- Sweeping leg remains straight through entire movement, including lifts in front and back.
- Single leg hip hinge (leg lift back); maintain straight spine. A straight line should run from the top of your head all the way to your foot.
- Hip flexion (leg lift front); maintain straight spine, squeeze lower belly tight and lock out knee by squeezing quad.

Perform this movement for 45-90sec on each side for 3-4 sets.

Did you master this on your first try?! Let me know on IG/TW: @cassiebstrong #BStrong.

B Strong,

Cassie B.

Hard CORE: Plank Glider Core Work Flow

You won't leave any part of your core feeling left out with this exercise! Add this flow into your workout as the summer months get closer - you won't regret it!

Get in push-up position with each foot on a glider, paper plate, or towel, and band out this flow to attack your abs from all angles!

Here's the sequence: Hip abduction ("Plank Jack"), Side Knee Tuck Right, Plank Jack, Side Knee Tuck Left, Plank Jack, Pike.

Perform this movement for intervals of 30-90 seconds with 15-45 seconds of rest between rounds. Complete 3-4 sets.

Notes on form:
- Hips remain stable at shoulder level for every movement except the Pike. Don't let your butt rise and fall during the Plank Jacks or Knee Tucks.
- Legs stay straight during the Pike.
- Engage lats by pulling shoulders down and back and keeping neck long. Avoid dropping your chin to watch your feet!

B Strong,

Cassie B.

Hump Day Booty Move: Glider Lunge Combo

Using gliders can turn a simple body weight exercise into a challenge! You can even use a paper plate or a towel on a smooth surface to try this movement if you don't have gliders specifically. These movements target the inner thigh and hips more than your standard lunge, so add this exercise to your Leg Day to hit EVERY part of your better half ;)

Flow between the curtsy lunge and lateral lunge for 10-15 reps for 3-5 sets per side.

Notes on form:
- Curtsy lunge: glide leg diagonally back behind you and bend both knees to 90 degree angles.
- Be sure not to tuck your back knee underneath your front knee. The back knee should end directly under your hip, 1 inch off the floor.
- Lateral lunge: glide leg perpendicular to the direction you're facing.
- Gliding leg stays completely straight. Standing leg bends to 90 degree angle.
- Keep core pulled extra tight when you glide your foot in from your lateral lunge.

B Strong,

Cassie B.