B Strong Greatest HIITs 2017: [At Home] Leg Burner

DAY 5!

Here's a KILLER equipment-free Leg Day finisher, or a great drill to do at home when you're pressed for time.

Here's the drill:
20sec/movement = 1min/round.
No rest between rounds.
A. Modified Prisoner Squats
B. Alternating Squat & Lunge Jumps
C. High Knees.
Perform 3-5 rounds; that's 3-5min of work!

Oh & fair warning... it's gonna burn  ;-)

Notes on form:
[A. Modified Prisoner Squats]
- Aim to keep a 90 degree angle in your knees at all times - you never stand up!
- When you step your foot back, aim to land it directly in line with your hip. Avoid crossing that foot back behind your other foot - that's a curtsy lunge - save it for another day ;-)
- When you step your foot forward and into the squat position, keep your weight loaded in the heels of both feet and evenly between your feet.
- Suck that lower belly in super tight the whole time to support your lower back.
[B. Alternating Squat & Lunge Jumps]
- The same notes about foot position and were your weight should land from A apply here!
- Now you CAN straighten your legs!! BUT only when your feet are off the floor. So, if you're not squatting or lunging, you're jumping... and if you're not jumping, you're squatting or lunging. Hurts just to read, huh? ;-)
- Land soft! It'll engage and challenge your core way more, AND your joints will love you for it.
[C. High Knees]
- Stay up on your toes.
- Get your knees as high as your belly button!
- SPRINT! Move as fast as you possibly can! (The faster you pump your arms, the faster your feet will follow).

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

B Strong,

Cassie B.

Hard CORE : Lower Ab Attack

You know that muffin top area?? This one blasts the muscles in that area! You know what though? It doesn't blast the fat. So, DO THIS to strengthen your lower abdominals. DO THIS to create definition in that area for when you do blast the fat away. But don't expect doing this exercise - alone - to make your lower belly look exactly the way you imagine. You gotta keep it intense in the gym and really watch what you consume in order to make these muscles more visible.

With that said, this is super important to do no matter what because is trains your core to better stabilize your lower spine, and since many of us experience lower back pain, this needs to be an area we focus on often.

Try 8-12 reps for 3-4 sets. I love adding this to a circuit so I can target every area of my core!

Notes on form:
- Knees over hips. Not over belly button, not over chest.
- Knees in 90 degree angles. Shins parallel to floor.
- Lower spine is constantly pressing down into floor through entire movement.
- Angle of knees never changes through entire movement.
- Squeeze your glutes super tight to support your lower back as your legs lower and lift.
- Only lower your legs as far as you can without your back arching. If you don't touch the floor that's OK!!

How many reps did you get your first time trying?! Tell me on IG/TW: @cassiebstrong!

B Strong,

Cassie B.

Hump Day Booty Move: Lateral Lunge + Curtsy Lunge

If you're looking for lower body exercises that target your inner & outer thighs - your adductors and abductors - this combo we've been bangin' out in Body Fix is for you!

If you spend a lot of time sitting, or run/cycle often for cardio, these muscles are often neglected and eventually become tight and weak, which can lead to tension in the lower back. Sound familiar? Give this movement a try!

It's even great for developing your balance, as one leg stays planted, while the other moves side to side

Try 10-20 reps, (each lunge 1x = 1 rep), with just your body weight, or 6-12 reps holding weights (DB's, KB's, a child, anything!), on each side for 3-4 sets. You can just keep alternating sides and bang out all your sets continuously or add this exercise to a circuit you plan to perform 3-4 rounds of.

Notes on form:
[Lateral Lunge] 
- When you step side, stick your butt back behind you and sit your weight mostly toward the heel of the foot you stepped onto.
- When you step side, your chest will natural fall slightly forward, (but your butt has to move backward too - it's called a "hip hinge"), however, keep your shoulder blades pulled together behind you. Avoid letting your upper back round over.
- The foot you step onto is the only knee that bends, the other leg stays straight.
- In order to keep the other leg straight, you may find that letting the toe of your straight leg lift off the floor and digging your heel into the ground helps you stay balanced.
- Drive your foot into the ground to powerfully launch your body back upright.

[Curtsy Lunge]
- When you cross your leg behind you, step diagonally backward, not directly sideways.
- Your knee should bend to a 90 degree angle and should point to the floor. Avoid letting your knee tuck under your other leg and point forward.
- Your weight should be balanced between the heel of your front foot and across the ball of your back foot (with all 5 toes on the floor!).
- Drive through the heel of your front foot to stand back upright.

[The Combo]
- If you're having trouble balancing, stand upright with both feet on the floor between each lunge.
- If balance isn't an issue, try not to touch your foot down between each lunge as you flow from one to the next.

How did these make you feel the days following?! Tell me on IG/TW: @cassiebstrong!

B Strong,

Cassie B.

Hump Day Booty Move: Elevated 1-Leg Glute Bridges

Glute bridges are probably one of the most popular and well-known booty exercises there are - both for its effectiveness as well as its simplicity. Glute bridges can be done any time, anywhere. This variation requires you to get a little more creative, but it will certainly take the beginner exercise up a notch!

Use your couch, the bottom steps of a staircase, a chair, an ottoman - anything that's 1-2 feet tall! Just don't do what I did: if the object is not attached to the floor, put it against a wall so it doesn't slip away from you or tip over ;)

This can be done with both feet on the step, or (as demonstrated) with 1 leg reaching to the ceiling. The single leg option will target each glute individually and is more challenging for your core.

Notes on form:
- Feet should be 1-2 feet off the floor.
- Arms run down sides and press into the floor.
- Shoulders pull down away from ears and press back into floor.
- Keep belly pulled in tight for entire movement.
- Squeeze glutes as tight as possible at the top of the movement.
For single leg option:
- Maintain a balance in your hips by keeping your core pulled tight. Don't let the hip of your lifted leg sink closer to the floor than the other.

Perform 10-20 reps on each side for 3-5 sets.

Tell me how you like THAT booty burn!! @cassiebstrong #BStrong.

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.