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.

Momma B: A Moving Body Is A Happy & Healthy Body

I've exercised off and on my whole life. Throughout my life and my spells of regular exercise, I've learned that I'm always happier and feel my best when I exercise at least 4 days a week. I've worked out consistently for more than 6 years now! The first time I started I was 13 - I tried exercising by myself in my bedroom. Once I got out of high school I started going to a local gym to attend an aerobics class. I learned that I enjoy the group classes and that they motivated me more than working out alone. I have never gone to the gym just to use equipment. I have no interest in navigating the machines and weights independently, and I know that I wouldn't stay consistent if that was my only option. This is why I'm thankful there are group classes that help me keep my interest in my exercise regimen. 

I believe exercise is important for everyone, so it's important to find a regimen that is best for you and your lifestyle. When I had children, going to the gym was no longer an option, so I exercised at home. As my children got older, they joined in! As they grew and their interests changed, our exercise changed. We started with biking, then got into hiking, which led to cross country skiing in the winter. Eventually we bought kayaks to use in the summertime too! There are many ways to stay active, even if the gym isn't your thing or you have kids to keep entertained. 

Take time to figure out what type of exercise works best for you. Your body will communicate daily whether it wants something vigorous or something more gentle. Your regimen will evolve along with your life as long as you make it a priority in your lifestyle. If you are quiet and don't care for crowds, finding something to do at home or walking with a friend might suit you. If you like social environments, try going to group classes. Then, decide what time of day is best for you. Early morning workouts are not for everyone! Last, be sure to find a place that's convenient to you; this will help you stay committed and feel most successful.

Before you know it, regular exercise will be a part of your weekly routine and you'll  be experiencing the many benefits - weight loss, increased energy, improved mood and better quality of sleep. And that's just scratching the surface of what you will experience from a regular fitness routine, so get off the couch or away from that desk and start exploring to find exercise that you enjoy!

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.