B Strong: Stability & Mobility Drill [2]

Don't let the low impact, slower pace of this movement fool you - this series will get any body burning! I often use movements like this to warm-up, (myself/clients/classes), before a workout. It wakes up the muscles that stabilize your joints and core and gets them ready to perform.

Here's the series:
A. Inch Worm Hands to Plank; keeping arms and spine straight & feet wide
B. 2 Side Planks; reaching hands to ceiling so arms create straight line, perpendicular to the floor
C. Inch Worm Hands to Feet; keeping arms and spine straight & feet wide
D. 2 Windmills; keeping arms, legs & spine straight, reaching each hand to the ceiling so arms create a straight line, perpendicular to the floor
*Perform 5-10 reps
**Complete 2-4 sets
***Rest 30-60sec between sets

How many reps did you do before you started to feel the burn?! Tell me on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong Greatest HIITs: At-Home Cardio Burner

This drill will look familiar if you've taken B Strong Body Fix lately! Your heart rate will jump as high as you do ;-) This isn't easy, but it's over fast, so hang tight!!

Here's the drill:
A. Agility quick feet [side to side]
B. 1 Burpee + 2 Tuck Jumps
C. Rest 30sec
*Perform each movement for 30sec = 1.5min/round
**Complete 2-4 rounds

Notes on form:
[Agility Quick Feet]
- Stay on your toes
- Crunch your knee toward your chest every 3rd step
- Move as quick as you can!
[Burpee + Tuck Jumps]
- Stay light on your feet
- For the tuck jump, crunch your knees toward your chest & pull your abs super tight, then land softly with your knees bent to minimize the impact on your joints
- BREATHE!!!

How many seconds in was it before you were sucking air?! Tell me on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong Greatest HIITs: Prowler & Plyos Drill

Save this craziness for a "good day", 'cause it gets your heart & lungs screaming!!! ;-)

Here's the drill:
A. Prowler push
B. Prowler rows
C. Box Jumps
D. Rest
*Perform each drill back to back, no rest between exercises
**Rest 30-60sec between rounds
***Complete 3-5 rounds

Notes on form:
[Prowler Push]
- Stay on your toes
- Brace your core & push til it's over!
[Prowler Rows]
**I used a TRX strap, but you can get creative w/ the resources in your gym!**
- This is not an isolated row for your back - make it a full body movement much like the Erg - push with your legs as you pull with your arms
- Keep your feet grounded, drive your heels down into the floor & thrust your hips forward as you pull
[Box Jumps]
- Choose a box that's an appropriate height for YOU
- When you land on the box, make sure your entire feet land flat, not just your toes - if your heels are hanging off the box that could end badly...
- Once your feet land flat and entirely on the box, stand all the way upright, then step down 1 foot at a time
"Land, stand, then step down"

How many rounds did you predict you could do & how many did you actually do?! ;-) Tell me on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong Greatest HIITs: Total Body DB Complex [2]

The return on your investment is totally worth the burn with this complex!! Grab a pair of DBs & let's build muscle & burn fat all at the same time!

Here's the complex:
A. 5 Manmakers [Plank, Push-up, 1 Renegade Row/Arm, Squat, Clean, OH Press]
B. 10 Single Arm Woodchops [Just do 1 arm/round - so yes, you gotta do an even # of rounds]
C. 15 Dual DB Squats
D. 20 Lateral Agility Quick Feet [in & out of DBs]
*Perform each exercises for # of reps specified
**Complete an even # of rounds [so that you perform the same # of sets of woodchops on each side]
***Take minimal rest between rounds

Notes on form:
[Manmakers]
- Keep hips square to floor during renegade rows - the wider your feet the easier that is - just don't forget to squeeze your booty & abs tight!
- Hit a solid squat position before you clean the DBs - feet need to be flat
- The clean is a clean, not a bicep curl - it should be a quick, powerful movement snapping your hips front & up under your head as the DBs lift to your shoulders
- Brace your core & squeeze your glutes for the OH press
[Woodchops]
- This is like a KB swing that goes all the way up OH
*** The key to a swing is understanding that the movement pattern of your hips dictates the movement pattern of the DB. If you want the DB to swing back to front, your hips must "swing" back to front. It's NOT a simple squatting motion. Letting your hips move up & down while trying to get the DB to move back to front WILL hurt your lower back.***
- When the DB swings back, your knees soften and your hips hinge, [butt sticks back but spine stays straight].
- To swing the bell forward, act like someone surprised you with a smack on the booty - snap your hips forward and squeeze those cheeks!
[DB Squats]
- Engage your lats [shoulders braced downward, neck long]
- Chest proud
- Try to lower your butt down until your elbows touch your thighs - OUCH!
[Agility Quick Feet]
- Stay on your toes
- Keep your eyes on the DBs so you don't trip or roll your ankle
- Move as quick as you can!

What did you think?! Easy? Challenging? SO HARD!?! Tell me on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong, Be Mobile: Stability & Mobility Drill

Don't let this slower pace fool you - this will work up a serious burn in any body! If you have ever taken my class or trained with me, this probably looks pretty familiar to you. That's because I have everyone warm-up with a dynamic movement series like this that gets your body ready to perform by waking up the muscles that offer joint and core stability at the same time as you're improving joint mobility. This could totally be used as a post-workout stretch series too if you slow the pace down and really milk the stretches.

Here's the series:
A. Plank: step each foot outside of & directly beside their respective hands.
B. Keeping hands & feet in that same position, lift your hips, straighten your legs, & press your chest back to stretch your hamstrings.
C. Drop your hips back down to the squat position, then walk your feet back to the plank position.
D. Lift your hips toward the ceiling while at the same time pressing your chest back toward your toes to stretch your shoulder girdles & hamstrings.
*Perform 5-10 reps
**Complete 2-4 sets
***Rest 30-60sec between sets

How amazing does your body feel after doing this?! Tell me on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.