#coachcassfit

MOST RECENT

REPOST @healthphysique ADORE✨YOUR✨CORE” 💫DAY Twenty-Three 💫
✨Coach Cass GIFTs to Us✨
✨PLANK~WALK✨
⚠️ Modify:
* hold Plank for set interval * Max as many with the interval set
* 3 walks to Right; 3 walks to Left Plank

Beginners: 3 Sets of 15 sec interval
Intermediate: 3 Sets of 30 sec interval
Advanced: 3 Sets of 60 sec interval

hashtag#adoreyourcore2018
#Abworkouts #coreandmore #coachcassfit #kukuwafitness #nogymnoproblem #tone #sculp #define #abs #noexcuses #HealthPhysique ✨🎁🎁🎁✨
GIFT of KUKUWA~ Fitness with me join my “... PRANCE with EASE” DREAM~CHASERs
letsmoveourbodies.blogspot.com/2018/02/dream-chasers.html ✨REMEMBER✨
MEDITATION Helps Your Focus with Replenishing Body MOVEs ✨POST for SELF Motivation! You are INVITED to do so‼️ I Am... HEALTH, so are YOU💫
Sohaila, Stars Shining...💫
Thanking You...💫

Push it pump it work it!💪🏿👊🏿Day 24 of our April #adoreyourcore2018 Challenge!! Do it for your morning or evening workout! We are strengthening and defining that core all month!! #adoreyourcore2018 #dailyexercises
Tag a friend and get it in! Forward pelvic pushers
Modification: you don’t have to go as fast
NOTE: please please make sure you slight bend your knees and move that pelvic! That’s the only way you’ll actually work the core. Keep those arms clasped behind your head
Max out as many as you can in the interval set. Don’t stop!
Beginners: 3 sets of 30 sec intervals
Intermediate: 3 sets of 1 min intervals
Advanced: 3 sets of 2 min intervals
hashtag#adoreyourcore2018 and post yourself so we can all keep each other motivated all month!
#adoreyourcore2018 #abworkouts #coreandmore #coachcassfit #kukuwafitness #nogymnoproblem #tone #sculpt #define #abs #noexcuses
🎼🇿🇲DSF Anthem by @makungomuyembe

ADORE✨YOUR✨CORE” 💫DAY Twenty-Three 💫
✨Coach Cass GIFTs to Us✨
✨PLANK~WALK✨
⚠️ Modify:
* hold Plank for set interval * Max as many with the interval set
* 3 walks to Right; 3 walks to Left Plank

Beginners: 3 Sets of 15 sec interval
Intermediate: 3 Sets of 30 sec interval
Advanced: 3 Sets of 60 sec interval

hashtag#adoreyourcore2018
#Abworkouts #coreandmore #coachcassfit #kukuwafitness #nogymnoproblem #tone #sculp #define #abs #noexcuses #HealthPhysique ✨🎁🎁🎁✨
GIFT of KUKUWA~ Fitness with me join my “... PRANCE with EASE” DREAM~CHASERs
letsmoveourbodies.blogspot.com/2018/02/dream-chasers.html ✨REMEMBER✨
MEDITATION Helps Your Focus with Replenishing Body MOVEs ✨POST for SELF Motivation! You are INVITED to do so‼️ I Am... HEALTH, so are YOU💫
Sohaila, Stars Shining...💫
Thanking You...💫

REPOST @coachcassfit Walk it out!! walking Planks!💪🏿👊🏿Day 23 of our April #adoreyourcore2018 Challenge!! Do it for your morning or evening workout! We are strengthening and defining that core all month!! #adoreyourcore2018 #dailyexercises
Tag a friend and get it in!
Modification: you don’t have to walk the plank just hold it for the set interval
Max out as many as you can in the interval set. 3 walks to the right and 3 walks to the left
Beginners: 3 sets of 15 sec intervals
Intermediate: 3 sets of 30 sec intervals
Advanced: 3 sets of 60 sec intervals
hashtag#adoreyourcore2018 and post yourself so we can all keep each other motivated all month!
#adoreyourcore2018 #abworkouts #coreandmore #coachcassfit #kukuwafitness #nogymnoproblem #tone #sculpt #define #abs #noexcuses
🎼🇿🇦Ndiyo Ndiyo by Glen

Walk it out!! walking Planks!💪🏿👊🏿Day 23 of our April #adoreyourcore2018 Challenge!! Do it for your morning or evening workout! We are strengthening and defining that core all month!! #adoreyourcore2018 #dailyexercises
Tag a friend and get it in!
Modification: you don’t have to walk the plank just hold it for the set interval
Max out as many as you can in the interval set. 3 walks to the right and 3 walks to the left
Beginners: 3 sets of 15 sec intervals
Intermediate: 3 sets of 30 sec intervals
Advanced: 3 sets of 60 sec intervals
hashtag#adoreyourcore2018 and post yourself so we can all keep each other motivated all month!
#adoreyourcore2018 #abworkouts #coreandmore #coachcassfit #kukuwafitness #nogymnoproblem #tone #sculpt #define #abs #noexcuses
🎼🇿🇦Ndiyo Ndiyo by Glen

Workouts with Bella😁 she always wants to join in. Motivated after watching @coachcassfit puttin in work in Zambia. And @kukuwafitness workin it at her performance last night. Love my so fit family. #fitfam #limitlesswithlupus #kukuwafitness #coachcassfit

ADORE✨YOUR✨CORE” 💫DAY Twenty-Two 💫
✨Coach Cass GIFTs to Us✨
✨ROLL, Left! Right! HOLD✨
⚠️ Modify:
* No need to hold ROLL, 2Left, 2Right * Max out as many in your interval set
⚠️ Two HOLD, ROLL to Right!
⚠️ Two HOLD, ROLL to Left!

Beginners: 3 Sets of 15 sec interval
Intermediate: 3 Sets of 30 sec interval
Advanced: 3 Sets of 60 sec interval

hashtag#adoreyourcore2018
#Abworkouts #coreandmore #coachcassfit #kukuwafitness #nogymnoproblem #tone #sculp #define #abs #noexcuses #HealthPhysique ✨REMEMBER✨
MEDITATION Helps Your Focus with Replenishing Body MOVEs ✨POST for SELF Motivation! You are INVITED to do so‼️ I Am... HEALTH, so are YOU💫
Sohaila, Stars Shining...💫
Thanking You...💫

And the good times roll!!💪🏿👊🏿Day 22 of our April #adoreyourcore2018 Challenge!! Do it for your morning or evening workout! We are strengthening and defining that core all month!! #adoreyourcore2018 #dailyexercises
Tag a friend and get it in!
Modification: you don’t have to hold the roll just roll 2 to the right and 2 to the left
Max out as many as you can in the interval set. Two roll and hold to the right and two hold and roll to the left
Beginners: 3 sets of 15 sec intervals
Intermediate: 3 sets of 30 sec intervals
Advanced: 3 sets of 60 sec intervals
hashtag#adoreyourcore2018 and post yourself so we can all keep each other motivated all month!
#adoreyourcore2018 #abworkouts #coreandmore #coachcassfit #kukuwafitness #nogymnoproblem #tone #sculpt #define #abs #noexcuses
🎼Hold it 🇬🇭 by Shattawale

REPOST @healthphysique ADORE✨YOUR✨CORE” 💫DAY Twenty-One 💫
✨Coach Cass GIFTs to Us✨
✨LEG EXTENSION✨
⚠️ Modify:
* No need to hold leg while EXTENDING * Max out as many in your interval set

Beginners: 3 Sets of 15 sec interval
Intermediate: 3 Sets of 30 sec interval
Advanced: 3 Sets of 60 sec interval

hashtag#adoreyourcore2018
#Abworkouts #coreandmore #coachcassfit #kukuwafitness #nogymnoproblem #tone #sculp #define #abs #noexcuses #HealthPhysique ✨🎁🎁🎁✨
GIFT of KUKUWA~ Fitness with me join my “... PRANCE with EASE” DREAM~CHASERs
letsmoveourbodies.blogspot.com/2018/02/dream-chasers.html ✨REMEMBER✨
MEDITATION Helps Your Focus with Replenishing Body MOVEs ✨POST for SELF Motivation! You are INVITED to do so‼️ I Am... HEALTH, so are YOU💫
Sohaila, Stars Shining...💫
Thanking You...💫

ADORE✨YOUR✨CORE” 💫DAY Twenty-One 💫
✨Coach Cass GIFTs to Us✨
✨LEG EXTENSION✨
⚠️ Modify:
* No need to hold leg while EXTENDING * Max out as many in your interval set

Beginners: 3 Sets of 15 sec interval
Intermediate: 3 Sets of 30 sec interval
Advanced: 3 Sets of 60 sec interval

hashtag#adoreyourcore2018
#Abworkouts #coreandmore #coachcassfit #kukuwafitness #nogymnoproblem #tone #sculp #define #abs #noexcuses #HealthPhysique ✨🎁🎁🎁✨
GIFT of KUKUWA~ Fitness with me join my “... PRANCE with EASE” DREAM~CHASERs
letsmoveourbodies.blogspot.com/2018/02/dream-chasers.html ✨REMEMBER✨
MEDITATION Helps Your Focus with Replenishing Body MOVEs ✨POST for SELF Motivation! You are INVITED to do so‼️ I Am... HEALTH, so are YOU💫
Sohaila, Stars Shining...💫
Thanking You...💫

💪🏿Sunday Flex core and more. Sorry I need to smile 🤣👊🏿Day 21 of our April #adoreyourcore2018 Challenge!! Do it for your morning or evening workout! We are strengthening and defining that core all month!! #adoreyourcore2018 #dailyexercises
Tag a friend and get it in!
Modification: you can just hold no leg extensions

Max out as many as you can in the interval set

Beginners: 3 sets of 15 sec intervals
Intermediate: 3 sets of 30 sec intervals
Advanced: 3 sets of 60 sec intervals
hashtag#adoreyourcore2018 and post yourself so we can all keep each other motivated all month!
#adoreyourcore2018 #abworkouts #coreandmore #coachcassfit #kukuwafitness #nogymnoproblem #tone #sculpt #define #abs #noexcuses
🎼Dr Slim 🇬🇭S3k3

ADORE✨YOUR✨CORE” 💫DAY Twenty💫
✨Coach Cass GIFTs to Us✨
✨PLANK STEP OUTs✨
⚠️ Modify:
* To better balance use knees ⚠️ Step out Right/Left = 1 Rep

Beginners: 3 Sets of 10 Reps
Intermediate: 3 Sets of 20 Reps
Advanced: 3 Sets of 30 Reps

hashtag#adoreyourcore2018
#Abworkouts #coreandmore #coachcassfit #kukuwafitness #nogymnoproblem #tone #sculp #define #abs #noexcuses #HealthPhysique ✨REMEMBER✨
MEDITATION Helps Your Focus with Replenishing Body MOVEs ✨INVITED to POST for SELF Motivation... I Am... HEALTH, so are YOU💫
Sohaila, Stars Shining...💫
Thanking You...💫

Regrann from @coachcassfit - 💪🏿Get it in!!!!👊🏿Day 20 of our April #adoreyourcore2018 Challenge!! Do it for your morning or evening workout! We are strengthening and defining that core all month!! #adoreyourcore2018 #dailyexercises
Tag a friend and get it in! Shoutout to @zola255 @nubundu_afrika getting it in with me!😘💪🏿 Plank Step outs!
Modification: you can do it on your knees if you’re unable to balance.
NOTE: Step out Right and left= 1 rep
Beginners: 3 sets of 10 reps
Intermediate: 3 sets of 20 reps
Advanced: 3 sets of 30 reps

hashtag#adoreyourcore2018 and post yourself so we can all keep each other motivated all month!
#adoreyourcore2018 #abworkouts #coreandmore #coachcassfit #kukuwafitness #nogymnoproblem #tone #sculpt #define #abs #noexcuses
🎼DSF Soundtracks by @makungomuyembe 🇿🇲 - #regrann

💪🏿Get it in!!!!👊🏿Day 20 of our April #adoreyourcore2018 Challenge!! Do it for your morning or evening workout! We are strengthening and defining that core all month!! #adoreyourcore2018 #dailyexercises
Tag a friend and get it in! Shoutout to @zola255 @nubundu_afrika getting it in with me!😘💪🏿 Plank Step outs!
Modification: you can do it on your knees if you’re unable to balance.
NOTE: Step out Right and left= 1 rep
Beginners: 3 sets of 10 reps
Intermediate: 3 sets of 20 reps
Advanced: 3 sets of 30 reps

hashtag#adoreyourcore2018 and post yourself so we can all keep each other motivated all month!
#adoreyourcore2018 #abworkouts #coreandmore #coachcassfit #kukuwafitness #nogymnoproblem #tone #sculpt #define #abs #noexcuses
🎼DSF Soundtracks by @makungomuyembe 🇿🇲

ADORE✨YOUR✨CORE” 💫DAY Nineteen💫
✨SELF INDULGENCE✨
✨UPRIGHT SEATED CRUNCHES✨
⚠️ Modify:
* Hold sitting Up legs off floor
(10 sec. 20 sec. or 30 sec.)
* Start feet on floor then lift each leg

Beginners: 3 Sets of 10 Reps
Intermediate: 3 Sets of 20 Reps
Advanced: 3 Sets of 30 Reps

hashtag#adoreyourcore2018
#Abworkouts #coreandmore #coachcassfit #kukuwafitness #nogymnoproblem #tone #sculp #define #abs #noexcuses #HealthPhysique ✨REMEMBER✨
MEDITATION Helps Your Focus with Replenishing Body MOVEs ✨INVITED to POST for SELF Motivation... I Am... HEALTH, so are YOU💫
Sohaila, Stars Shining...💫
Thanking You...💫

💪🏿No excuses let’s do it!!👊🏿Day 19 of our April #adoreyourcore2018 Challenge!! Do it for your morning or evening workout! We are strengthening and defining that core all month!! #adoreyourcore2018 #dailyexercises
Tag a friend and get it in! Upright seated crunches
Modification: you can just hold it sitting up legs off the floor (10 sec 20 sec or 30 sec,) or you can start with your feet on the floor and lift each leg

Beginners: 3 sets of 10 reps
Intermediate: 3 sets of 20 reps
Advanced: 3 sets of 30 reps

hashtag#adoreyourcore2018 and post yourself so we can all keep each other motivated all month!
#adoreyourcore2018 #abworkouts #coreandmore #coachcassfit #kukuwafitness #nogymnoproblem #tone #sculpt #define #abs #noexcuses
🎼Ghana Fufuo 🇬🇭by @raskingbobo1

💪🏿Lets go!!👊🏿Day 18 of our April #adoreyourcore2018 Challenge!! Do it for your morning or evening workout! We are strengthening and defining that core all month!! #adoreyourcore2018 #dailyexercises
Tag a friend and get it in! Arm/leg extension reaches!

Modification: you can do it on your knees if you’re unable to balance.
NOTE: It’s more about form then speed. Right and left extend = 1 rep
Beginners: 3 sets of 5 reps
Intermediate: 3 sets of 10 reps
Advanced: 3 sets of 15 reps

hashtag#adoreyourcore2018 and post yourself so we can all keep each other motivated all month!
#adoreyourcore2018 #abworkouts #coreandmore #coachcassfit #kukuwafitness #nogymnoproblem #tone #sculpt #define #abs #noexcuses
🎼Yo Chalé by @senadagadu ft. @sarkodie 🇬🇭

#workitoutwednesday one of my favorite no excuses chair workouts!! #coachcassfit #kukuwafitness #noexcuses #nogymnoproblem

💪🏿We’re steppin it up!!👊🏿Day 17 of our April #adoreyourcore2018 Challenge!! Do it for your morning or evening workout! We are strengthening and defining that core all month!! #adoreyourcore2018 #dailyexercises
Tag a friend and get it in! Alt leg crunch extensions
Modification: you can use a bottle, book,ball or pillow if you don’t have a weight. I’m using 10 lbs. And you can keep your legs on the floor when extended if you need to
Note: right knee in extend left knee on extend = 1 rep
Beginners: 3 sets of 10 reps
Intermediate: 3 sets of 15 reps
Advanced: 3 sets of 20 reps
hashtag#adoreyourcore2018 and post yourself so we can all keep each other motivated all month!
#adoreyourcore2018 #abworkouts #coreandmore #coachcassfit #kukuwafitness #nogymnoproblem #tone #sculpt #define #abs #noexcuses
🎼Million Pound Girl @fuseodg 🇬🇭

Sooooo behind on Cass’ annual #adoreyourcore challenge. Here’s today’s day 16 (and my day...3 🤦🏽‍♀️) 3 sets of 20 😩 welp, got it done though 🙌🏽#coachcassfit #kukuwafitness #adoreyourcore2018 #operationwhalebegone
@coachcassfit had my cheechos on 🔥

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