Cassa Health, Fitness and Wellness -  Building Healthy Lifestyles
Build Your Healthy Lifestyle- The Easy Way

quick workouts

Workout of the Week: Stroller Workout

WORKOUT OF THE WEEK: Stroller Workout
Are you a new Mom looking for a way to incorporate a workout with your baby.  Grab the stroller and head outside for this quick and effective routine.

  • Start out with a 5-10 minute brisk walk or jog with the stroller. 
  • Find a grassy area and do the following with your baby in the stroller facing you.  He/She will think it’s fun to watch you:
  • 15 squats
  • 30 jumping jacks
  • 15 push-ups
  • Get into plank on your hands and reach out alternating arms to tap the front of the stroller or your baby’s feet for 10 taps with each arm

Workout of the Week: Toning the Top Half

WORKOUT OF THE WEEK: Toning the Top Half

This workout is a no-equipment necessary upper body workout that will tone all of your muscles on your top half and mix in a little cardio while doing so.  Go through the whole list 3 times total with minimal rest in between exercises and a 1 minute break before repeating.

- Warm up with 30 seconds of jumping jacks, arm circles, windmills, and high knees repeating 2 times.

- Do 30 seconds each of the following exercises:

•   Front punches

•   Tricep Pushups

Workout of the Week: Intermediate Level Workout

Workout of the Week: Intermediate Level Workout

As the beginner exerciser becomes more advanced (see last week’s Back to Basics Workout), this workout will take you to the next level.  While similar in structure, this workout will challenge your stabilization muscles, which will target your core and challenge your muscles in a new way.  Structured but continuous change will continue to help you progress in your workouts.  Try this 3 times per week for 4 weeks and then get ready for the advanced level (coming soon).

Beach Workout With the Kids!


Are you headed to the beach this weekend or taking a beach vacation soon? It's easy to use the excuse that "I'm on vacation" as a reason to not workout, but you can think of this beach "workout" as a fun activity to do with the kids while you're basking in the sun! 

Red light/Green light
This is sort of a game/suicide sprint activity that you can do with your kids.  Let them go first.  Tell them to "GO" and have them run as far as you feel comfortable and then yell "STOP" (or Green light / Red light) and then have them run back.

Workout of the Week: Tone up those Triceps

Workout of the Week: Tone up those Triceps

If you’re really looking to shape up your arms, try incorporating a few extra tricep exercises into your total body or arm focused workout. Here’s a list of some different ones to try using only bodyweight or dumbbells.

  • Tricep Pushups (push up position, your forefingers and thumbs should touch to form a triangle)
  • Tricep Kickbacks
  • Overhead Tricep Extensions
  • Tricep Dips
  • Skullcrushers
  • Side lying one arm press/push-up

Workout of the Week: Quick Add-On Cardio

Workout of the Week: Quick Add-On Cardio

If you want to burn a few extra calories every day but don’t have much time, set your alarm clock 20 minutes earlier than normal and try this little workout before getting in the shower.  It’ll get your metabolism working right away and set you up for a great day!

0:00 - 1:00: Jumping Jacks
1:00 – 2:00: Squats with Knee Raises
2:00 – 3:00: High Knee Run
3:00 – 5:00: Front lunge, Side Lunge, Back Lunge (1 min each side)
5:00 – 6:00: Burpees
6:00 – 7:00: Push-ups

Workout of the Week: The Everyday Outdoor Workout

Workout of the Week: The Everyday Outdoor Workout

The summer weather is finally here! I can’t think of a better reason to workout than to get yourself outdoors!  Here is a great outdoor workout that you can customize to change it up from time to time.  Find a space that is about 100 yards and do each exercise in the circuit for one minute.  Repeat the whole thing for a total of 2-3 times through.

Circuit 1: 
  • Push Ups
  • Sprints

Circuit 2:
  • Plank
  • Bear Crawls

Circuit 3:
  • Tricep dips (find a stair or bench)

Workout of the Week

Workout of the Week: Tabata Cardio Blast

This is a great cardio workout if you’re short on time and looking to get in a quick sweat! You’ll need a set of light dumbbells, a bench or step and some floor space.  Have fun! 

  • Each tabata round is 20 seconds on with 10 seconds rest.  After one round, take a 30 second rest before moving onto the next round.  Repeat all 4 rounds 1 more time.

> Tabata Round 1:

> Jumping Jacks
> Weighted Squats
> Plank Jacks
> Jumping Lunges

> Tabata Round 2: