B Strong Greatest HIITs 2017: Twisting Wall Ball Agility Drill

Day 4!

Here's a FUN way to work your obliques, get your heart pumping & even develop coordination, power & reaction time!

With a powerful, twisting motion, slam the Dynamax into the wall, [I prefer this med ball b/c it's soft around the edges, which decreases damage to the wall & increases the challenge for you ;-)], let it bounce back into your arms, then shuffle away from the wall 3x. Shuffle back in toward the wall & use the momentum to slam it as hard as you can!

Perform movement for 45-90sec/side w/ 15-30sec rest. Rest between sides is optional.

Add this drill to a circuit to really amp up the burn in your legs, core and shoulders. For example: perform the Kettlebell series from Day 2 for 90 seconds, then perform this wall ball drill for 45 seconds per side, then rest for 30-60 seconds before repeating. Repeat for 3-5 rounds.

Note: the throwing motion with your body is more comparable to tossing a frisbee than a bball chest pass. **Be sure to pivot the foot, [lift the heel], that's farthest from the wall.

Did adding this drill to your workout AMP things up for you?! Tell me on IG/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong Greatest HIITs 2017: Landmine Squat + Twist Press & Core Work Drill

DAY 3! Improve your leg, core and shoulder strength with this Landmine circuit that will ramp up your heart rate and create a serious fat burn!

Here's the drill: 30 seconds per exercise with no rest between exercises. 30 seconds of rest between rounds of work.

Here's the exercises:
Landmine squat + 1 arm twist press [30 seconds per side]
Landmind Windmill core trainers [30 seconds]
= 90 seconds of total work
30 seconds of rest after completing a round
= 2 total minutes per round
Repeat for 3-5 rounds; 6-10 minutes.

FORM:
[Squat + 1 Arm Twist Press]
- Focus on keeping hips square, spine straight, and shoulders locked down and back as you squat.
- Drive powerfully through both feet, with a focus on the foot that's underneath your pressing arm.
- Pivot the foot that's underneath your pressing arm to ensure your shoulders stay squared up with your hips.
[Windmill Core Trainers]
- Elbows are soft, but arms stay on the straighter side.
- This is an arching movement. Move the end of the bar from one hip, up and over your head, and down to the other hip.
- This movement is generated from your legs and hips!
- This movement is generated from your legs and hips!
- This movement is generated from your legs and hips!
- Similar to a KB swing, initiated the movement by driving your feet into the floor and thrusting your hips forward. It's just a lot more subtle than a KB swing.

Wish the bar were heavier? Add a plate on there!

How many rounds did you get through on your 1st attempt?! Tell me on IG/TW/FB @cassiebstrong!

B Strong,

Cassie B.

B Strong Greatest HIITs 2017: Kettlebell High Pull + Inch Worm + Push-up

Try this kettlebell high pull & inch worm push-up combo to develop power in your legs, strength in your legs, chest, triceps & shoulders, & stability in your core and shoulder joints. You're engaging your entire body with every rep, which is more demanding metabolically [you'll burn a TON of calories!].

This total body exercise can be done in intervals for time [60-90sec work; 15-30sec rest; 3-5 rounds], or you can count reps [10-15 reps; 3-5 sets] - either way, I'd recommend including this in a total body circuit of 3+ exercises.

FORM:
- I bend my knees JUST enough to grab the handle, (my elbows are NOT bent), then I drive my feet into the floor as quickly and as hard as I can to give the KB the momentum to fly up off the ground. 
- My arms don't really come into play until the bell is headed toward my jaw and I stop that sucker right below my chin. 
- Then, my arms control the bell on the way down so that it doesn't jolt my shoulder & elbow joints. 
- When I walk my hands back to my feet from my push-up, I take my time resetting my starting squat position for my high pull, (ensuring my booty is lower than my head & my spine is straight), so I don't jack up my back.

Not new to the high pull?? GO HEAVY, bro! Movements like that help you run faster, jump higher, oh & give you a firm, round booty  - if you're into that sorta thing ;-)

How many reps & sets did you get your 1st attempt?! Tell me on IG/TW/FB @cassiebstrong!

B Strong,

Cassie B.

B Strong Greatest HIITs 2017: Battle Rope + Bench Hop Drill

Happy New Year!

I'm ringing in 2017 with 5 HIIT (high intensity interval training) workout ideas each week for the 1st 4 weeks of the year! Here's the 1st of many:

This battle rope & bench hop drill will train speed & power while strengthening your core, improving shoulder stability AND burning fat!

Here's what it is: an EMOM. "Every Minute On the Minute" you have a task to complete. Once you complete that task, you rest the remaining seconds in the minute. So, the harder you work & the faster you get it done, the more rest time you've earned yourself ;-)

Here are your tasks: ODD minutes = 50 battle rope slams. EVEN minutes = 30 bench hops. Complete for 8-12 minutes; that's 4-6 rounds per movement. [If you're a battle rope pro, increase your reps to 60 slams & 40 hops, you beast you ;-)].

How many reps & rounds did you get through on your 1st attempt?! Tell me on IG/TW/Snapchat @cassiebstrong!

B Strong,

Cassie B.

Momma B: Your Life, Your Story

I once suffered from daily headaches and chronic migraines. Yes, daily. I lived with it for so long, I became accustomed to it and told myself I needed to get use to living with the daily pain. I tried for many years to find relief from them; I saw several specialists, had a ton of tests done and tried more medications than I can remember. Nothing ever worked.  I got frustrated that doctors couldn't seem to help me, so I took responsibility for my own fate and started experimenting with solutions on my own.

The turning point for me was when I realized the true meaning of nourishing my body. Choosing foods with five ingredients or less wasn't enough and avoiding foods with artificial colors and preservatives wasn't enough either. I had to learn how to provide my body with the nutrients it needed to function efficiently and pain free. For so long I had been focused on what to avoid: fatty, high calorie and dyed, preserved foods. Suddenly I realized I didn't need to focus on what to avoid nearly as much as I needed to focus on what not to go without. I knew I was in for a challenge. 

Our stories keep us stuck. For so long I told myself I was doomed to live with chronic migraines, without realizing that pain is our body's way of telling us something isn't right. Instead of taking more medications to mask the pain and ignoring the symptoms of nutrient deficiencies, we need to understand that our symptoms, pain and disease are our body's way of letting us know it's unhappy. When I realized that I needed to nourish my body, not keep track of calories, points or ingredients, my body started to heal. Not only did the daily headaches subside, but the chronic migraines did as well. 

Want your pain to go away too? Take charge of your own fate a decide to change the ending to your story. Each time you eat ask yourself: what vitamins and minerals am I feeding my body? Keep it simple! Focus on eating a variety of fruits and vegetables, in a variety of colors, and you'll immediately notice a huge difference in your energy and mood. Once you start speaking your body's language, things will continue to improve from there.

What kind of foods do you want to focus on ADDING to your diet? Tell me on IG/TW @simplypuzzlin!

B Well,

Momma B