This is your LAST brand new workout of the 21 Day Tone and I think you all know what’s coming… ARMS!!!

I will be adding weights today to really burn out my arms (I’ll admit it, I wanna feel sore tomorrow!!!!) but you can do this without weights, too!

We’ll do each of the 7 moves for 45 seconds with a 15 second rest. After 3 rounds, we’ll be done with this weighted arm workout! Your moves are:

00:00 Intro
1:34 Shoulder Press With Lunge – R
2:50 Elevated Bicep Curls W/ Lunge – L
3:54 Reverse Flyes
4:52 Tricep Pressbacks
5:52 Plank Row
6:52 Prayer Pulse
7:54 Upright Row
8:57 Shoulder Press With Lunge – R
9:54 Elevated Bicep Curls W/ Lunge – L
10:51 Reverse Flyes
11:50 Tricep Pressbacks
12:54 Plank Row
13:52 Prayer Pulse
14:54 Upright Row
15:54 Shoulder Press With Lunge – R
16:52 Elevated Bicep Curls W/ Lunge – L
17:51 Reverse Flyes
18:52 Tricep Pressbacks
19:55 Plank Row
20:51 Prayer Pulse
21:52 Upright Row
22:55 Outro

21 Day Tone Calendar:
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#21DayTone #blogilates #armworkout #pilates
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My outfit & yoga mat are from:

Here is where I get all of my music! Epidemic Sound:


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!


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.

Full length POP Pilates and fun Bootcamp Sculpting workouts to Top 40 Hits with certified fitness instructor Cassey Ho.