You guys have been asking for this for a while, so today I put together some of my favorite arm exercises you can do at home!! Best part? No equipment is needed, and it STILL works!!! Ready to begin your 15 minute weightless arm workout??? Your moves:
00:00 Intro
00:59 Golf Balls
2:30 Walnut Crushers
4:01 Prayer Pulses
5:32 Back Behinds
7:02 Angel Arms
8:40 Palms Back Pulses
10:02 Triangle Pushes
11:33 Robot Arms
13:03 Goal Post Punchers
14:33 Roof Raisers
16:10 Outro
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Here is where I get all of my music! Epidemic Sound:
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Cassey Ho is an award-winning fitness instructor, entrepreneur and online personality. As the creator behind Blogilates, the #1 female fitness channel on YouTube, she’s transformed millions of lives through helping them achieve their strength and weight-loss goals. She focuses on making fitness fun and the results are evident. Cassey’s unique format, POP Pilates©, which launched as a workout video on YouTube in 2009, has become a live fitness class that can be taken at gyms all over the world with over 3,000 POP Pilates classes being taught monthly. Her authenticity continues to shine through, making her one of the most relatable fitness icons online and beyond. She’s also the author of the best-selling book, Hot Body Year Round and is the designer of her own activewear line, POPFLEX.
With a wide range of free workout videos available, Cassey’s channel focuses on ab exercises, butt & thigh exercises, arm exercises, pilates, cardio routines, fat burning workouts, high intensity interval training workouts (HIIT), stretching and flexibility routines and so much more!
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DISCLAIMER:
Blogilates and oGorgeous Inc. strongly recommend that you consult with your physician before beginning any exercise program.
You should be in good physical condition and be able to participate in the exercise.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Blogilates and oGorgeous Inc. from any and all claims or causes of action, known or unknown, arising out of Blogilates’ and oGorgeous Inc.’s negligence.
43 comments
I found it totally ok and also pretty long. I was pretty bored actually, I'm not a fan of the talking and advertising (I guess having her talking the whole time may distract some people from the effort!). I'm used to do Pamela Reif's workouts, she has some 10min arms workouts that are more effective, intense in just 10min and 30sec each exercice. I find it more dynamic, funnier, more intense with some good music and no talking. I think I will stick to Pamela Reif but it was interesting to see what others do!
this is a good one! i could do the form well but the repetition kills me, i hope i can get through it someday soon
4 days later still here
My arms were burrrrrrning! Girl this vid was so elegant but so hard! I think everyone thinks you do elegant easier workouts but your workouts are so amazing and they just keep me going
Guys, not effective
Cassey : Have you put your arms down yet? I hope not!
Me : Well, just a few hundred times though…👁👄👁
❤️11💜25🌺2021🌲🌺🌲🌺🌲🌺💜❤️
When your arms get numb it's actually easy 🙂
Dear Future Grass, I can BARELY type right now.
I did the 20 minute pilates cardio arm video before this one : 0
I did this with absolutely 0 breaks for the first time : 0
This was soooo hard. If I had done this video first, the cardio one would've been impossible!
Tip: remind yourself that you are VERY strong because you really are.
– Grass
Need help! 🙈 My neck keeps hurting while doing these movements. I know it's something to do with my posture and I've tried righting it but I still experience some pain. As I try doing this 15-minute workout regularly, the neck ache is very discouraging. I'd really appreciate suggestions about working on my form to fix this problem!
Amazing! 💖
when your delusional ass thinks you're somewhat fit but this video gives you a rude awakening xD
Trying to do this for 30 days straight
Keep me motivated!!!
Day 1: ✅
Day 2: ✅
12/02/2021
🎀🥳🌸💐
Ok let me stop reading comments and do entire exercise from start to finish, congrats to everyone who finished, you rock! ❤️
so cuteee!! keep it up 🙂 🙂
omg i can't believe i completed this!!! thank u cassey for making me realise how much my mind and body is capable of, my arms and shoulders are barely there❤
i am doing this workout for 10 days and it really helped me to slim down my arms , back and it also improved my posture and i get complement from my mom which is a very big thing for me. Thankyou so much
Will this work on armpit fat?
How I love your toned arms. They are beautiful and strong at the same time ❤️💪🏻
You're awesome!
This won't do anything. Muscle is built when you exercise it against resistance. Even if there was adequate resistance she's doing so many reps that it's more cardio than an actual exercise for muscle building. However if you got some dumbells and held them while doing this you might actually be able to do something however it's more effective to use dumbells in a traditional exercise routine.
My all time favourite fitness woman
Day 1: Could only go to 6:18
Trust me every one this is just useless and a real waste time
useless workout
12/16/21
Useful workout lol
Opinions are like buttholes; we all have one.
12/16/2021
12.16.2021
Just do push-ups!!!!!
Don't even think before doing it. It works! IT WORKS!!!!!!!!!! YESSSSSS!!!!!!
SOOOO I've always had really chubby arms you know big boobs come with big arms. I didn't measure but I can see in the mirror that it is really working. I've been trying this out for 2-3 weeks like skiping 3-4 days or so. Cause I didn't expect anything. But damn this works.
My arms are becoming toned. And my chest us uplifted. Back is straighter. Collarbones slightly visible.
Go for it. Just go for it.
Her: Are you dying
Me: Yes
HER: You're ok..Just keep going
Me: ok. I GOT THIS
Totally late to the party but it's time I focus on my arms!
My nails are painted red and green with little Christmas silver decorations on my middle fingers Cassey!
Time to try and do this regularly :
Day 1 : I died a few times, let my arms down quite a few times too…like, starting from the second exercice. But it felt good to still make it through. My arms are gonna be so sore tomorrow.
Day 2 : I wasn't too sore today when I woke up but still felt it… I started taking breaks at the second exercice this time. Man this is so hard but so gratifying!
Day 3 : Fewer breaks and I work out on the daily so my arm muscles were not inexistent but I can already see the difference and the toning happening. So satisfying! But still so tough!
Day 4 : Merry Christmas! I did this twice today. Pandemic is giving me lots of free time haha. First time today was really tough…as tough as yesterday. Then just now, I tried focusing way harder on breathing and on just getting through the next five seconds…it'S crazy how much we are able to push ourselves when we really put our minds to it. I'm far from were I want to be with this challenge but this is really fun! And so rewarding.
Day 5 : Way more focused today. Breathing in and out… I was able to only put my arms 3 times throughout the 15 minutes and whenever I wanted to do so real bad, I tried to keep my arms up but just go slower or take a break with my arms up in the air. Progress! I am really happy with this challenge so far.
Day 6 : I didn't do it today.
Day 7 : Man… so unmotivated today haha. This felt like day 2. Many breaks. But still made it through.
Day 8 : I feel stronger… mentally speaking haha. Even when it feels soooore, I try to push myself further. Still needed to take a few breaks in the air and had to rest my arms down once with those pulses with the pinkies in the air..so painful! Not giving up though.
Day 9 : Had to put my arms down 3-4 times again. Really sore today. This is getting easier….but still so hard…and those palms back pulses thingees….ughhh!! and the prayer hands!!! ughhh!!
Day 10 : Only had to put my arms down once…still because of the palms back pulses.
Day 11 : Today was so hard… had to take more breaks than the two past days… I will take a break tomorrow, let my arms rest and try again the day after. Not giving up. Happy New Year 2022!
Day 12 : Break
Day 13 : Palms back pulses is the only time I had to let my arms down for a few seconds.
Day 14 : It's officially been too weeks. Still have to put my arms down because of the palms back pulse but the rest is way smoother.
Day 15 : I FINALLY DID IT! The whole thing without putting my arms down. For palms back pulses, I cheated and did 5 seconds of walnut crushers the three times I felt like I wanted to put my arms down and it helped me get through it without having to put my arms down! I am sooooo happy right now! Not giving up!
12.22.2021
Quick burns arms was my all time favorite Blogilates video but I think this one just usurped it
But..I Wana put my arms down!!!! This was brutal for me…luckily I didn't!!!!
12.24.2021
LIFE IS NOT DAIJOBU ANYMORE 😭😭😭 I WISH I WILL BE ABLE TO FINISH THIS WORKOUT 😩
12.25.2021 MERRY CHRISTMAS🎄💖
This was intense!!
omfg i dropped my arms like 10 times but i feel so strong :') definitely doing this again soon
edit:
DID IT AGAIN!! oh my god it feel like my arms dont work no more :'''))))))) dropped my arms stilla shit load of times but AYE!! i'm getting stronger. dont even want to talk about the form i was in throughout this :““''')
and again!! i did it again!! still bent over for a break during prayer pulses and robot arms AND dropped my arms once but OMFG im getting stronger, if i would use a devil emoji right now, right now would be the moment. i'm so proud of myself
AND AGAIN!! oh my lord my armsssssss are dead rn but OMFG my arms look so good rn i couldn't help but look in the mirror. i feel strong as all hell even though i'm out here bending my entire body to try not to let my arms fall completely (does it count as dropping?? nooooo…) I KEPT MY ARMS TOGETHER DURING THE PRAYER PULSES!! I usually need to separate them to get through but not this time!! so strong my muscle is coming backkk
did it agaaaaainnnn getting so strong!! i feel myself performing the exercises with better and better form and accuracy, this workout is still a killer though :'')) one day i'll be able to keep my arms fixed in place without needing to bend my entire body in order to perform the rest. soon ;))
AYYEEEEEE againnnnnnnnn did it homes, my arms are so strong, or at least in contrast to how they were. dropped. my arms for like a SECOND during the goalpost punchers. BUT i'm keeping my arms up FAR MOREEEEEEEEEEE I'M SO PROUD IM ACTUALLY CONQUERING THIIIISSSSS looking forward to the days ahead
i did it agggaaaiiiiinnn. my arms were suffering because i ate crap but i'm a-okay dropped my arms a few more times than usual HOWEVERRRRRRRR I PUSHED THROUUUGHHHH I'm determined to get to the day i perform these workouts with PERFECT form with PERFECT tempo without rest. i'm exciteddd
Where is the stretching at the end after all this work?
wtf this isnt a workout. you need some form of resistance. doing 20 pushups or practicing lighter variations with higher reps will do way more for your strength in half the time than doing this if you have no equipment.
Man this workout could be so good if you incorporated some quick breaks, or at least a timer to see how far we've come… no breaks and not having any idea where we are kinda makes me not wanna do it lol