B Strong Greatest HIITs: [At Home] Triceps & Legs Workout

I love this series because it targets nearly every major muscle group, gets your heart rate up, and it doesn't take long to complete. Also, if you've got a bench or a chair that's 12-18 inches tall, you're set to go! [**Just be sure to prop it against a solid wall so it doesn't move!!**]

Here's the series:
A. 1 Tricep Dip + 2 Knee Crunches x 8-12 reps
B. Skip Up + Lunge Back + Switch Jump x 10 (5/side, alternating)
Alternate between A & B for 3-5 rounds, resting as little as possible between each exercise.

Notes on Form:
[Tricep Dip]
- Knees bent & feet flat is easier; legs straight & heels digging down is harder.
- Press your shoulders as far from your ears as possible.
- Maintain a straight spine by bracing your core.
[Knee Crunches]
- Squeeze your glutes to keep your hips lifted.
- Avoid letting hips drop back toward chair as you crunch your knees.
- Keep neck long & lats engaged.
[Skip Up + Reverse Lunge + Switch Jump]
- Step your entire foot onto the chair, then drive through your heel as you explode upward toward the ceiling.
- Step that same foot back to a reverse lunge.
- Be sure that the front & back foot in the lunge are holding equal weight before you jump.
- Drive off the heel of your front foot & the toes of the back foot as you explode upward to switch your stance.
- Land softly, with weight evenly distributed between each foot, & repeat from the top on the other side.

Which burned more - the tricep dips or the skip ups & lunges?! Tell me on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong Greatest HIITs: [At-Home] Planks & Plyos Drill

I love drills like this to burn out your body at the end of a workout. I also keep them in my back pocket for days I can't get to the gym and/or don't have any equipment available to me. In just 6-10 minutes, you can get your heart rate up, work every major muscle group AND get a good sweat going!

Here's your drill:
*1min/movement series x 3-5 rounds [no rest between movements]
A. Plank Series: 2 Low Plank Oblique Crunches; March to High Plank for 2 Cross Under Crunches; March Down to Low Plank & Repeat from beginning.
B. 2 Lunge Jacks + 2 Squat Jacks; repeat for full 60 seconds.

Notes on form:
[Plank Series]
- Engage lats, squeeze glutes, and tighten quads to maintain a straight spine & keep hips squared up with the floor.
- As you march up & down, avoid letting your hips twist so one drops closer to the floor!
[Lunge Jacks]
- Land softly, with upright posture, & in proper lunge position: front foot flat, back foot with heel lifted, and weight equally distributed between front & back foot.
- Drive through the heel of your front foot as you push off the toe of your back foot to jump your feet together.
[Squat Jack]
- Land softly, with upright posture, & in proper squat position: feet flat, loading the heels of each foot, hips hinged back behind you and knees bent at least 90 degrees.
- Drive through your heels as you jump your feet back together.

How many rounds were you able to power through?! Tell me on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong, Build Stability: Plank Challenge Gliding Core Burner

Whether you move fast or slow, this exercise is sure to get you sweatin'!! I'm using a LYNX Board, but if you don't have one you can use gliders or hand towels on a smooth surface.

Here's the move:
A. 4 Gliding Mountain Climbers (2/leg)
B. Open to Side Plank + 1 Gliding Knee Crunch
Alternate between these 2 movements until you've completed 10 reps, (faced each way 5x). Rest 30-60sec between sets OR incorporate this exercise into a circuit.

FORM:
[Gliding Mountain Climbers]
- Keep lats engaged, neck long, belly tight and spine straight
- Pull your knees forward so they're pointing at the space between your arms
- Keep your hips at shoulder height & isolate your legs
[Side Plank Gliding Knee Crunch]
- In side plank, keep your top foot in front of your bottom foot so they're aligned heel to toe
- Keep shoulders, back & abdominals braced firmly
- Powerfully crunch your knees toward your chest as you glide your feet toward your booty
- Keep your bottom hip lifted the same distance of the floor as they were when you were in your side plank

Tell me what other exercises you did along with this core challenge on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong, Build Stability: Gliding Arm & Core Burner

Ohhhh man!! Working your arms & chest with gliders is a sure fire way to improve stability in your shoulders & get a serious, sweaty burn. I love this combination because it works hard-to-target muscles that are responsible for protecting your shoulders & spine, both while working out & in general, 24/7!

If you don't have a LYNX board, you can use gliders, and if you don't have gliders, use hand towels on a smooth surface.

Here's the series:
A. 1 Inch Worm (feet front-back) + 1 Glide Out Push-up x 5-8 reps
B. Alternating 1 Arm Gliding Push-ups x 10-20 reps (5-10/arm)
Alternate between A & B w/ as little rest as possible for 2-4 sets.

FORM:
***During every moment of every exercise, your lats MUST be engaged --- pull your shoulders away from your ears, keep your neck long and shoulders braced in such a way that they are not covering your neck.***
[Plank Inch Worm]
- Begin in push-up position w/ lats engaged, legs straight, glutes & core squeezed tight
- Keeping arms straight & legs straight, tip toe feet toward hands as you lift your hips toward the ceiling
- Only go as far as you can w/out bending your knees a ton, then tip toe your feet back until you're in your beginning plank position
[Glide Out Push-up]
- Begin in push-up position w/ hands on gliders, lats engaged, legs straight, glutes & core squeezed tight
- Keeping abs tight, pelvis neutral, spine straight, arms straight, lats engaged & shoulders away from ears, glide hands straight forward in front of shoulders until you lay on your belly
- Don't bend your knees, otherwise they'll drive down into the floor & that won't feel amazing...
- Glide your hands back under your shoulders, tuck your toes, keep your elbows close to your body, then push up off the floor
[1 Arm Glider Push-up] --- can be done on knees or on toes
- Keeping pelvis neutral & spine straight, 1 arm bends like a standard push-up while the other stays straight & glides diagonally, (to "1:30 or 2 o'clock")
- Press the gliding hand down into the floor as you pull it back under your shoulder as you press back up to your starting position
- Repeat w/ the other arm gliding & continue alternating each rep

Get ready to feel those laughing muscles tomorrow! Tell me when you understand what I mean ;-) on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong, Build Stability: Gliding Hips, Thighs & Oblique Burner

Gliding is one of the best, (and most challenging!), ways to challenge your stability. You can turn the simplest movements into a a total body challenge that leaves you dripping sweat... just like this video does ;-) I'll love this combo, because it targets the muscles that stabilize your knee, (your abductors & adductors), and then stretches them out while you work your obliques!! If you know me, you know I value mobility just as much as I value strength, because having both is what makes you "fit" :-)

If you don't have a LYNX Board, you can use gliders, and if you don't have gliders, you can use hand towels on a smooth floor.

Here's the series:
A. Alternate between 1 gliding curtsy lunge & 1 squat jack (Perform 10 w/ 1 leg, then do 10 w/ the other)
B. Low Plank Sweeping Hip Abduction (Again, 10/side)
Resting as little as possible, alternate between A & B until you've completed 2-4 sets.

FORM:
[Gliding Curtsy Lunge]
- Your back leg glides diagonally behind you as you bend both knees **equally** to 90 degree angles
- Keep your core tight and engage your glutes to actively tuck your pelvis so that it doesn't tilt forward (which could strain your hip flexor and arch your lower back)
- At the bottom of the lunge, your weight is in the heel of your front foot and only your toes of your back foot are on the glider
- Also, your back shin is parallel to the floor & your front knee shouldn't pass the tip of your toe
- As you stand, drive through your front heel and squeeze that glute
[Gliding Squat Jack]
***Make sure ONLY your toes are on the gliders. Your heels are your "break system"... if you can't stop yourself w/ your heels, you're looking at the possibility of doing a split!! OUCH***
- Slide both feet apart at the same time
- When your feet are the proper width for a squat, drop your heels ("put on the breaks") & bend your knees so you land in a squat
- Then drive both feet firmly into the ground as you straighten your legs, lift your heels and squeeze your legs together like you're zipping them up
- I find to get in a rhythm that I just leave my heels lifted when my feet come together
***Basically act like your trying to "jump" your feet to a squat & together without ever letting your toes leave the floor
[Gliding Low Plank Hip Abduction]
- Low Plank = on forearms with shoulders directly over elbows
- 1 foot is on a glider, the other on the floor
- The foot on the glider, w/ a straight leg, glides sideways and upwards as far as you can w/out your knee bending
- Squeeze your glutes together and pull your belly in tight to avoid letting your pelvis tilt forward and your lower back to arch - that's risky for your groin!!
- If you're adductor, (inner thigh), is tight, you'll get a bonus stretch here!

Doesn't get much better than Legs & Abs does it?! Tell me how you like it on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.