Ever wanna get a solid arm workout in but you don’t have any weights or dumbbells? Yea me too – so that’s why I LOVE these weightless arm workouts that require zero equipment…so you can easily do them at home, in your apartment, in your living room, in your hotel room, or in your bedroom!
We will be targeting your shoulders, chest, biceps, and upper back with the following POP Pilates exercises:
– Pinky Propellers
– Walnut Crushers
– Elbow Pushbacks
– Golf Balls
– Triangle Pushes
– Back Behinds
– Prayer Pulses
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.
43 comments
thank you cassey! really appreciate your smile and encouraging, kind attitude 🙂
this music was lots of fun too!
I hate wroking my arms 'cause they're the weakest part of me but at the same time I want toned shoulders and visible muscles 😂 The struggle is real
THANK YOU!!! I have thoracic outlet syndrome in my right shoulder. The walnut crushers are SOOOOO good for me (and the rest help, too!)
27th February 2021 👓
Catching up 🙌
wow, that is a burn!!
🌸03🖤11🌸2021🖤
March 11, walnut crushes along with prayer pulses burn so good 🌸
3/11/21
Arms are on fire 🔥
March 11 ✅💕
13th March 2021 🎽
Finished the 11th! 🎊
Prayer pulses always show me how crunchy my shoulders are
OMG such a body transformation she did during this period until now 👍🏻 You really motivate me! Thanks ☺️
i’m obsessed with this omg!! 🤩💪🏻
❤️
04🌼29🌸2021🌺
After that 21 day challenge,I always do prayer pulses with weights ✌️and it's even more amazing just like today😄.
4/29/21
did the whole thing in Cassey tempo and didn´t put my arms down once for the first time ever!! this was the last vid on the calendar too, there´s muscle somewhere in these noodles :DDD
Last day of strength/cardio for April 2021 calendar. This day was definitely hard for me, but it’s also a time to reflect on how much stronger I got from my first ever time following your work out calendar. Tomorrow is stretching and the last day of the calendar which I think will be a great time to appreciate how much progress has happened in a month! Thank you Casey!
April 29th ✅🌵
April 2021!! 🙌🏼🙌🏼🙌🏼 Of all the 5 million subscribers, I hope many have been strengthened by this video and the others previous, this 29th day of April!
Work it ladies and gents!! You’re a beast!
04/29/2021
💪💅🏻🍉🤙
Dear Future Grass,
My SHOULDERS ARE IN AGONY!
And, if walnut crushes make you laugh, then this video ain't right lol
Such a amazing energy time flies when working out with you! Love it 💕
Why am I always feeling moves like this in my neck???? :(((( help!!!
I can easily finish this workout now
Doing this the day after my second dose of Pfizer, I’m so strong for doing this while having the sorest left arm, and worst side effects !! 💪😎💪🤌
these can build muscle correct?
I love this music and workout and your work out dress
08/19/2021
Aug 19.
8/19/21
I'm a month and a half into doing the blogilates calendar consistently and I was able to do this entire workout without stopping today! I LOVE how strong I've been getting from doing these videos and even though I am looking different too (which was the original goal), feeling this sense of accomplishment has been MUCH more rewarding. Thank you Cassey!! <3
Really enjoyed it. Thank you!
Survived another August 2021 round
Wow…..this is honestly laughable
Its a great vid if you want to waste your time, this entire thing this has no logic and she is pulling stuff out of her ass to come up with a useless video, if you think this workout is gonna do anything then your on a substance.
Completed the work without pausing the video, I think I am getting stronger 😁😎
this is just sad
Какая ты красавица, муж твой счастливый мужчина!
Короткие видео для утренней зарядки 👍
That was amazing !!
My goal is to do this everyday if possible. Great workout. My arms needs it 🙆♀️