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new years workouts

WORKOUT OF THE WEEK: Fun Fitness - Countdown Workout

WORKOUT OF THE WEEK: Fun Fitness - Countdown Workout

This workout is designed with the "Kid in You" in mind.  Do this workout from 5, 4, 3, 2, and 1 minute of each of the exercises that will make you feel like a kid again (well at least most of them!).  The whole thing will be 15 minutes long, so repeat it 1-2 more times to get in a good sweat and most of all HAVE FUN!

5 minute circuit:

  • 0-1:00 - Jump Rope
  • 1:00 - 2:00 Hopscotch (either set up a real one or just imagine it & go back and forth)

WORKOUT OF THE WEEK: Strength, Cardio, Core

WORKOUT OF THE WEEK: Strength, Cardio, Core

This workout will take you through a strength exercise for the whole body, then a cardio exercise to get your heart rate up, and then core exercise to strengthen and stabilize.  The suggested time is 40 seconds on and 20 seconds off, with a full minute rest between circuits which will take you to a 20 minute workout.  Double it and you are looking at a full hard core 40 minute workout.  Or if 40 seconds is too long for you, take it down to 30 seconds on and 15 off.

WORKOUT OF THE WEEK: Quick Tabata At Home Workout

WORKOUT OF THE WEEK: Quick Tabata At Home Workout

The Holiday season tends to be a crazy time of year and fitting in a workout becomes tough to do.  Don’t fall victim to this hectic time by taking a month off … try a daily 20 minute Tabata workout to keep you active and burning the extra holiday calories!  You’ll be thanking us in January!

Warm up with a 5 minute jog, bike, or some high knees and jumping jacks then do some windmills, leg and arm swings and side to side twists.

Do 40 seconds on and 20 seconds off for each of the following exercises then take a 1 minute rest and repeat 2 more times.

It's Hard To Stick to A Routine! Here's How I Do It....

As a trainer, I get asked frequently about my own fitness regime; how often I exercise, what I do for exercise, what I eat, and most often, how I don’t get burned out or bored. I am the first to admit that I beat the heck out of my body and I could likely benefit from slowing it down a little bit, but just like everyone else, there are days when I have to drag myself there and push through a workout.Here are some tips that I have picked up along the way to keep me motivated and excited.

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How To Get More "On The Ball" Add A Medicine Ball To Your Workout Today-

Cassa Health Blog!

Welcome! We are all excited to have a new place to share our knowledge and experience regarding everything you need to know about the latest trends in fitness, and live a healthier lifestyle!

How To Get More "On The Ball"

Add A Medicine Ball To Your Workout Today- 


It can always be daunting to try out new equipment but the medicine ball is a very versatile and dynamic piece of equipment that is very straight forward. The balls are found now in almost every gym- but if the gym isn’t your thing it is also very accessible and easy to use at home for a productive and time efficient workout.