Arms & Upper Body


  1. Hey I was wondering that if you are trying to save money while trying to work out. Could you use something like a bottle of water instead of having to go out any buy some weights?

  2. Kirsten says:

    Your ‘Primadonna Pushup Challenge’ video is amazing! All of your videos are!
    I don’t think my arms have hurt this much in my life. :)

  3. Oh god.. My arms love it!
    Thanks Cassey! ;-)

    xoxo from France :-*

  4. Omg Cassey!! My arms love and hate you haha. Thanks for the amazing videos you post, really love them :D

  5. How do we find the specific workouts located on your calendar??

  6. I love doing push-ups for my arms but lately it’s been hurting my lower back!! What can I do to prevent this?? Is it just my posture, or doing too many without a break?

    • hey koko, I am pretty sure it is hurting because of a weak lower back (the muscle is called m. erector spinae). Try doing some planks for a while and everything that works and stabilizes your core muscles more. That’s what I’d do.
      Good luck!
      (I’m a fitness economy student from Germany, just so you know I don’t tell you a bunch of non sense;)

  7. I’ve been trying to click on the videos so I can follow the calendar but it won’t direct me to anything. I’ve tried my iphone, ipad and a computer but nothing. Please Help!! :(

  8. Stephanie Roman says:

    Hii, how can i make a routine with all your videos?

    Please help, thank you xoxox

  9. Just did Bikini Blaster 4 after not working out regularly for about 3 months, and now my arms feel numb XD

  10. Hey Cassey! I’m an absolute newbie to blogilates (and exercising, for that matter!) but so far I’ve been loving all your videos, you’re really motivating and fun!

    I just have a question about the dumbbells that you use for some of the videos. What weights do you recommend for someone who’s just starting out like me? I’m a bit scared to go for something too heavy, but I’m also worried that something too light might not have any effect. It’d be really great if you could help me out :) (also, could you recommend the weights in kgs, please, as I’m not in America and we don’t use lbs hehe) thank you! You’re amazing, keep up the great work, hope to hear from you soon! (And congratulations on your DVD! Amazeballs!)

    • Hey, if your strength is anything like mine was, then I recommend you get 2 sets of weights. One set that’s about 1.36kgs (3 pounds), and a set that’s about 2.26kgs (5 pounds). Use the 1.36kg ones when she uses 5 pound weights, and the 2.26kg ones when she uses 8 pound weights.

  11. As soon as I finished, my dog went crazy licking my face…must have been sweaty

  12. Omg. That workout just killed my arms!! Thought it would be an easy break in my afternoon but NO :)

  13. Hi Cassey!

    FYI, I tried to send you an email through the contact link, but it wouldn’t let me :( so I thought I would ask my question here…

    But anywho…I’ve always had fairly poor posture and now I work a desk job too and can almost feeeeel it getting worse. Do you have any videos that would help with posture? Or at least help tighten up my upper back?

    Thank you so much!!!


  14. Dear Cassey,
    I need help! I just completed your ‘plank workout for flat abs and toned arms’, and rediscovered why I don’t like plank. It just kills my wrists. Is there any exercise I can do to help strengthen my wrists?

    • When my wrists hurt, I rest with my forearms and elbows on the ground and clasp my hands together. It doesn’t strengthen your wrists but your core still gets a really good workout!

    • turn your thumbstips more inwards, so they’re (almost) pointing at eachother – that will be easier on your wrists ;)

  15. Cassey your such a sweetheart!
    I just started following these videos. This is so needed with the overweight crisis in this country! The food companies don’t make it any easier. Hopefully this will help some ladies and germs get some exercise and have fun doing it. So positive and encouraging! I try to do a video every morning. It wakes me up and puts me in such a good mood.
    It might sound silly but hearing someone say Love you guys, keep going, and you can do it, may be just what a person needs to hear in times of trial. Who knows, for some kids out there who have no healthy role models to look up to, this stuff can show them the way. Good job girl! Saving the country from unhealthy habits one follower at a time! :D Thanks for all your hard work, I know you’ll keep it going.

  16. I dunno if you’ve noticed this, but I think it is pretty funny.

    *sorry for the previous blank comment, I thought I embedded the picture*

  17. I dunno if you’ve noticed this, but I think it is pretty funny.

  18. You make exercise look so fun!

    I am a beginner. I’ve got lots of flab to lose before even trying to tone my muscles, but I figured your workouts would help speed the process.

    This is the third vlog I’ve followed.
    Looking forward to the day I can keep up. :) Keep making us fit!

    Thanks, from Australia.

  19. Love the want u back video. I can see results the very next day! My triceps LOVE YOU

  20. Theres a workout missing! The one where you start out sitting on the floor pressing your shoulders together. What happened?

    • hi jen, have you found the workout by now? if not, check out the “back” section of the workouts, i think you might mean the “back attack” workout.
      cheers! :)


  22. Love all of your videos!
    Can you make a video that targets/tones the armpit & underarm flab so my women like myself have since it’s tank top season?

  23. I loooooove this!!

  24. I did the want you back arms challenge but felt it mostly in my lower back, did i do it wrong?

  25. i almost cried doing this, but i finished it!
    :'( my triceps hurt…

  26. Cassey,
    You are an infectious person and your love is over flowing from you and pouring over us. You spread joy in ways you don’t even know. :)
    So about the workouts, the yoga infusion is genius. Please Keep adding yoga to the workouts. anyway, I wanted to request more chest workouts. My arms are improving but lacking in the chest and shoulders.
    Love xoxo

  27. Allison says:

    I LOVED this work out! Totally feel it in my butt and the back of my thighs. And it was fun!! Thanks so much!

  28. You have to tell me the type of Nike shows you have on in the awesomesauce arms video. I NEED them!

  29. Michelle says:

    The triceps were killer! I’m doing this with the Awesome Arms and 2 Pop Cardio vids. You’re making me work Cassie!!

  30. I like Belle because she makes the best of the circumstances she finds herself in and isn’t ashamed to be herself. Also, my arms hurt.

  31. Savannah says:

    What a killer workout!!! My triceps are killing me. Maybe next time I’ll be able to stick with the leg extension as long as you did! And I’d have to say my favorite Disney princess is Belle, because she didn’t fall for the typical Prince Charming :)

  32. This workout is so intense. I was shaking the whole time! I guess that is a good thing? But, I feel so weak :(

  33. Jillian says:

    Wow Cassy!! How your body has changed since this video!! Of course you ALWAYS look awesome! Thanks for sharing these great videos, this one was awesome!!

  34. Natalia says:

    I admire you so much! I discovered you while I was researching alternatives to get fit but not be bulky & found you! You are now fitness role model ! Your attitude is just a big ray of sunshine every day to me! I enjoy how you make my muscles ache but right after have me laughing. Thank you for being strong, fun & just you!

  35. Natalie says:

    Hey Cassey!
    Oh my goodness my triceps are KILLING! Great workout!
    And as far as my favorite princess goes…
    I have to go with Snow White :)

  36. Princess Jasmine is my all time favorite disney princess :)

  37. that was fantastic! and just as you said “don’t lie down!” (or something along those lines) i was just about to – felt like you were right there berating me! fantastic job :)

  38. Hey Cassey!
    Are you still planning on doing more videos for the beginners series?
    If so I would love love love an arms one!

  39. Hey Cassie! I was wondering if you could do a workout, which specifically helps you tone your breast area? I know if you want to lose weight in that area you need to do cardio, but if there is any exercises you can do to help the process, can you please share them? Much love from Denmark. :-)

  40. Cassey!!!
    These are amazing videos, I love ’em!
    I was curious! When we do the workouts should we do them only once? or three times to get the best results?

    Thank you so much!

  41. I request more arm vids!!! :)

  42. Hi Cassey!

    I love these workouts but they make my wrists hurt so bad! Any suggestions to make them not hurt so much when I’m doing planks, dips, push-ups, etc?

    Thank you :)


  44. Hey Cassey!
    I love your videos, and I wondered if you could make a video like the tricep toner, but for bicep? Is that possible?

    Anyway, thank you for being so great! :*

  45. I love your videos! I’m inured right now (tendonitis in my achilles, knees, AND elbows) and thought I’d be totally down for the count, but I can still do your videos! They’re so fun and go by so fast. Thank you for the free videos that keep me motivated and strong even when my body is majorly not cooperating (p.s. any arm workout suggestions that won’t hurt my elbows?)

  46. Hey Cassey,

    Wondering, could you maybe do a beginner arms vid?My arms are definitely the weakest muscle group and I’m having a hard time keeping up with these!

  47. Cassey, really need some effective exercises for getting wide shoulders,please make a video for me!!!!!!! what should I do????? Give me a hint please, Thanks a lot :*

  48. Hi! :)
    I just want to tell you that dips are not good for the shoulders! You can google “bad exercises for th shoulders” and find out what exercises are harmful.

  49. Ashleigh Gardner says:

    About the tricep toner, I was wondering how to stop my wrists from hurting from all the pressure. Any ideas?

    • That’s a toughie. If it REALLY painfully hurts, you should avoid the moves. BUT they can get stronger over time. Just do a little at a time. Also, you can put your hands into fists ORR you can go on your elbows.

  50. Hey Cassey!
    so, I’m kind of obsessed with your workout videos. In fact, I think I may have a girl crush on you (is that creepy? Pardon me)


    I have finally gotten “released” by my doctor to commit to 20 minutes of exercise per day. I’m trying to focus primarily on strength training to gain a little weight and muscle. Any chance you might be whipping out a 20 minute upper body workout using weights?? I’d pay ya ;)

    Thanks for being such a positive role model! You rock!



  1. […] Her presence and style are addicting. She is incredibly encouraging as she kills you with a smile.  You can get an amazing workout in as little as six minutes or if you have more time, she has some total body workouts near 20 minutes. You will feel the burn! {Don’t believe me? Just try the Arms on Fire…} […]

  2. […] to “lose your fitness”. Get back on that grind (if you need the motivation), with this fab upper body workout from none other than our girl, Cassey, at Blogilates! Here‘s this week’s playlist to […]

  3. […] on your arms, chest, and back. Pick 50 minutes worth of POP Pilates Arm & Upper Body and POP Pilates Back videos and end with 2 rounds of POP Cardio or POP […]

  4. […] Arms & Upper Body – Blogilates – Love the arms and upper body video. It’s a great quick way to tone up my arms… […]

  5. […] decided to go home and do an arm workout instead, which was the Blogilates Victoria’s Secret Angel Arm Slimming Workout. I used 5lb dumbbells but I’m still too weak to do sitting shoulder presses with weights […]

  6. […] idag “flat belly fat burner” och “arms and upper body” och “bubble booty” – svettig […]

  7. […] myself the night before, I came back stronger than ever Saturday! I did two rounds of the  POP Pilates Arm & Upper Body, one round of  POP Pilates Back , and two rounds of the POP HIITS. These were easier than […]

  8. […] POP Pilates Arm & Upper Body […]

  9. […] Barbell Bench Press – Medium Grip, 3 sets of 10-15 reps Incline Dumbbell Press, 3 sets of 12 reps Pushups, 3 sets of 15-20 reps Lying Triceps Press, 3 sets of 10-12 reps Triceps Pushdown, 3 sets of 10-12 reps Triceps Dumbbell Kickback, 3 sets of 10-12 reps Bench Dips, 3 sets of 15-20 reps Videos: ARMS: […]

  10. […] Primadonna Pushup Challenge & Want U Back Arms Challenge, both of which you can find here. Now my arms are dying!!! And gotta go do plyo after I take a little break so that I am back on […]

  11. […] said I should pick 50 minutes worth of  POP Pilates Arm & Upper Body and POP Pilates Back videos and end with 2 rounds of POP Cardio or POP HIITS to finish my […]

  12. […] on your arms, chest, and back. Pick 50 minutes worth of POP Pilates Arm & Upper Body and POP Pilates Back videos and end with 2 rounds of POP Cardio or POP HIITS to let those […]

  13. […] Blogilates Link: Arms and Upper Body […]

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