This routine in Body Fix is a doozy! But at least this jam gets you pumped to push through and BURY those BURPEES!!
This song will get you through the toughest part of your workout. Tell me what you were able to push through when this song came on on IG/TW: @cassiebstrong #BStrong!
B Strong,
Cassie B.
Grab Gliders, Paper Plates, or towels to put under your feet and try this core exercise series on a wood floor to get your whole body burning!!
Here's the series: wide knee crunch to a gorilla squat, glide back to plank, open right arm to side plank, pike, glide back to plank, open left arm to side plank.
Perform this series of movements for 45-90 seconds in a total body or core focused circuit for 3-5 rounds.
Notes on form:
- Keep your shoulders pulled down away from your ears to keep your lats engaged, which will support your neck.
- Perform every movement slow enough to have full control and not use momentum. Feel free to speed up as you master it.
[Knee Crunch to Gorilla Squat]
- Feet are wide and glide to outside of hands.
- Flatten feet completely, (heels to floor), once they are directly outside your hands.
[Pike]
- Legs stay straight through entire movement.
- Pull your feet up behind your hands as close as you can without bending your knees.
[Side Plank]
- When you open your arm to the ceiling, both heels fall to the side so you're on the inside and outside edges of your feet.
- Stack your hips one on top of the other. Avoid letting your top hip rotate back behind your bottom hip.
How long were you able to push through your first round of trying this?! Tell me on IG/TW: @cassiebstrong #BStrong!
B Strong,
Cassie B.
Keepin' that Halloween vibe going with some Luda queued up!
We do some serious booty work to this gem in B Strong Body Fix - what exercises are you motivated to do when you listen to this track?! Tell me on IG/TW @cassiebstrong!
Turn up!
- DJ Cassie B
In honor of the best month, with the best day, [my birthday ;)], with the best holiday, [Halloween!!], Turn Up Tuesday this month is dedicated to tracks with an eery vibe that you can still TURN UP to! I'll also be using all these tracks - and more! - in my classes. So if you want to hear an entire Halloween vibe playlist, you better get your booty to Body Fix!
The first October Turn Up Tuesday is almost too easy...
Disturbia by Rihanna
Will you add this to your workout playlist, halloween party playlist or both?! Tell me on IG/TW @cassiebstrong #DJCassieB!
Turn Up!
Cassie B.
Some of you may remember this gem from BFX Burn last week! Grab gliders, paper plates, or small towels to put under the ball of each foot, (keep your heels on the floor as your "brake" system!), and do this movement series to work your thighs and booty from every angle!
Perform 10-15 reps on each side for 3-4 sets.
Notes on form:
[Lateral lunge]
- 1 knee bends; the knee of the sliding leg stays straight
- Keep all your weight in the heel of your standing leg and reach your bum backward as your chest lowers down toward your knee ("hinge your hips")
- Keep your spine straight and pull your shoulders down away from your ears to support your back
- Keep all your weight in your standing leg... you'll feel like you're going to pull your groin if you're letting weight shift into your gliding leg.
[Curtsy Lunge]
- Both knees bend to 90 degree angles; even the foot that crosses back
- Leg that crosses back does NOT tuck under front leg. Your knee is directly under your hips, not under your front thigh.
- Keep your spine straight and your chest upright through entire movement.
[Squat Jack]
- This is a plyometric ("explosive") exercise when done on the gliders. If you move too slowly you'll struggle with getting your feet to glide.
- Lift your heels so your toes are free to glide.
- Drop your heels as you bend your knees to your squat position, (don't forget this part or you'll end up in a split!).
- Keep your belly super tight so that the muscles stabilizing your pelvis stay supported and less vulnerable to injury.
How many reps did you get through on each side before you felt it? Were you surprised?! Tell me on IG/TW: @cassiebstrong #BStrong!
B Strong,
Cassie B.