Join me for the #7DayArmChallenge!!!
Two challenges on the May calendar done, two to go!!! I know you can do it. Last week we tackled lower body, so this week is alllll about the upper body! The 7 Day Arm Challenge will tighten & tone your arms, shoulders and back. You guys are gonna love it!!!
7 DAY ARM CHALLENGE:
Purpose: To sculpt and tone your arms in 7 days!
Begins: Monday May 18, 2020
Ends: Sunday May 24, 2020
Length: 7 days
Daily commitment: 20-30 min
How it works:
Day 1-7: Take a before picture of your arms & complete the workouts listed for the day. You can even film yourself doing these and have a cool progress video that you can upload to Instagram, TikTok, or YouTube at the end of the week!
Day 1-7: Make sure to drink at least 64 oz of water a day for all 7 days.
Day 1-7: Make sure to reduce your intake of refined/processed carbs (bread, crackers, cereal, pastries etc.) and replace with whole vegetables and fruits for 7 days.
End of Day 7: Take an after picture or video of your arms and upload the results to Instagram, TikTok, or YouTube! Make sure to include the #7DayArmChallenge hashtag and tag @blogilates so other users can find the challenge!
LEAN ARMS CARDIO PILATES
1. Lunging pull downs
2. Oil riggers
3. Plank jack shoulder taps
4. Tricep pulses
5. Mountain climbers
6. Single arm push (R)
7. Single arm push (L)
We’ll do each move for 45 seconds, with a 15 second break between. Let’s do this!!!
Day 1
Lean Arms Cardio Pilates (20 min):
Day 2
Lean Arms Cardio Pilates (20 min):
Day 3
Lean Arms Cardio Pilates (20 min):
Day 4
Lean Arms Cardio Pilates (20 min):
Beautiful Arm Sculpt (10 min)
Day 5
Lean Arms Cardio Pilates (20 min):
Beautiful Arm Sculpt (10 min)
Day 6
Lean Arms Cardio Pilates (20 min):
Beautiful Arm Sculpt (10 min)
Day 7
Lean Arms Cardio Pilates (20 min):
Beautiful Arm Sculpt (10 min)
#armworkout #pilates #poppilates #blogilates #challenge
Here is where I get all of my music! Epidemic Sound:
My outfit & yoga mat are from:
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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.
38 comments
04😁29🍀2021💕
April 29,after 25 mins cardio this workout is soo hard. Everytime I finished a move I feel like I want some more break 😅.
i love this workout so much!! i finished the challenge a few months ago, but i still come back to it till this day because it's amazing. my arms feel so lean and toned, especially my triceps. definitely the most effective arm workout i've ever done. thanks cassey! 🥰
04/29/2021
💪 💪 💪
How strong did my arms get??? when did that happen ? hahahaha
Dear Future Grass,
If you're reading this, chances are you're following Cassey's calendar. I wish you the best of luck with this workout. If Cassey had targeted my fingers, my arms wouldn't have survived typing two articulate sentences. You're gonna need some advice:
– Don't do this right after eating but make sure you have something in your stomach. You're gonna want that ATP energy so your body doesn't completely give up during mountain climbers.
– During the 1st 2 rounds, I was doubtful about me completing this. But I did it! The 1st 2 rounds were messy but you have to make it all the way through on the 3rd round! I know you can! Even if you throw in a few modifiers.
I wish you the best of luck.
-Grass
I don't have any upper body strength, all my strength is in my legs – I underestimated how weak I am and the arthritis doesn't make it easier.. I'm changing my diet so I can get stronger i can't wait. To feel fit and happy with my body .
I have baby hands so MY WRISTS are currently crying 😭😢
You ask for feed back all the time. So can i make a request. I love your work out app. But when doing 7 day challenges can you switch up doing different things on different days. Cause i am not going to lie. I get discouraged i really dont like doing the same thing everyday and it makes me want to give up. Right now i am on your 7 day lean arms. And your 14day hot girl summer. I love doing something different everyday in that one i look forward to waking up and going something different. The next one i am about to do it. Your 14 day ab workout. I hope you can maybe you could look it to that.
What fresh hell is this? 12 minutes in and im breathing like i've climbed 10 flights of stairs. 😭😭😭 But i'm gonna finish because, "Your arms are gonna look so good!"
After this workout I was lying on my mat, listening to your "goodbye words" and I was so grateful for my life. Thank you!❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️
I felt sore when I’m just watching 🥵
"U r gonna finish dis video wid me"
– "How cn I??? I'm dead"
I thought dat tricep pulses wud b easy for me but d opp happened😭
What keeps us motivated is your enthusiasm
Her mat is stabler than my life
I'm proud of myself dat I hv been doing dis workout for 7 days now👍😀
please tell me I’m not the only one who thinks the tricep pulses are the hardest part of the entire workout
Why does my glass of water feel heavier after this 😅
Totally unrelated to this amazing workout but your mat is gorgeous 🤩💖
July 29th done ✔💕
07😭29🤪2021
July 29 ,Getting better in oil riggers 😄.
07/29/2021
😩🍇☠️💪
Updating after each round:
Round 1: Pretty easy, shoulder taps were the hardest and side push-ups were the easiest. Breaking a bit of a sweat
Round 2: Medium, had to take short breaks but no breaks longer than 10 seconds
Round 3: Same as the last one but I paused the video for about 30 seconds at one part
I'm so grateful for the single arm pushes at the end because I get to lie down 😅
OMG!! INSANE!! My arms are jelly right now!
hhahahahahaahahahhahahaha i did NOT do a WARMUP!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
can you show how to calm heavy breathing down right after intense cardio tabata workout
Who else is commenting while laying in a heap on the floor? No need to raise your hands, exhausted groaning will suffice.
this is not for beginners , omg you killed me
On my third day!!! I'm so tired but let's go :')
I did this workout for 7 day challenge!
╰༼.◕ヮ◕.༽つ¤=[]————
Please find the progress and result here. No dieting, No eating less, No fasting. Doing this after giving birth, still breastfeeding, and busy mom of two little boys,.. \(´◓Д◔`)/
You guys!! I am so proud of myself! This video has always been next to impossible for me, especially now while I am restarting my fitness journey. But I made tons of my own modifications to avoid the planks and I still got my heart rate way up and worked my core and arms! These were my modifications:
1. Lunging pull downs (same as Cassey)
2. Overhead triceps with weight
3. Dumbbell jacks (stepping out one foot at a time)
4. Kneeling tricep pulses
5. Overhead dumbbell march (quickly)
6-7. Single shoulder press with weight
10🎃21🕸️2021🕷️
21 Oct 2021
Soid one.A killet but finished it✅✅
THIS IS SO CHEERFUL IT GIVES ME POWER❤❤❤❤❤
❤️11❤️25❤️2021 🤍❤️🤍❤️🤍
When it is my leg day, I really need a balance like this. thank you 🙂