Blurred Lines! POP HIIT 4

blurred lines pop hiit 4

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Hey guys!

Here is your 4th POP HIIT on the #thisisMYJULY calendar – it’ll have you seeing BLURRED LINES after you finish. This printable is special because you will have a KILLER ab sesh at the end. So here’s the deal. Do moves 1-8 three times over with a 30 sec break in between each exercise and a 1 min break between each set. THEN! After you’re third set, I want you to play “Blurred Lines” by Robin Thicke and do the Pilates criss-cross the whole time. YUP. THE WHOLE TIME until the last word is sung and the last beat is drummed. You abs will burn. To make it fun, change up the tempo every 8 counts then at the chorus go TURBO SPEED!!!! If you are dying and you simply cannot do criss-crosses anymore for the life if you, then go for crunches, sit-ups, or hold plank. Finish it out. BE STRONG! Love the burn.

ALSO!!! To get your second entry of the week in for those gorgeous Nike shoes, repin this printable by visiting my pinterest page. Just click here, click “repin” and leave a comment! I’ll announce the winner of the second pair of Nikes on Sunday!

Have fun! Good luck. Also, lemme know how hard this baby was 1-10?!

<3 Cassey

Comments

  1. Please make more pop hitts!!!!!!

  2. Hi Angela! Try finding some interesting videos on Youtube with a similar length. I’m not totally sure what you’re into but something mesmerizing enough to keep your attention? When the video’s over you’ll know you should be done :) Maybe underwater scenes? Skydiving? Stuff you don’t need a soundtrack for but are just fun to watch.

  3. I got this web page from my pal who shared with me about this site and now this time
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  4. I completed my workout this morning strength training but felt so stressed out after studying. Wanted to binge, read Cassey’s blogpost on cravings, thence decided to do this. It’s my 2nd time doing this pop hiit, the first time with a pair of 5 pounds. This time with 10 pounds. I swapped the 1mile run with the cardio blast from pop hiit 1 (love that interval!). I’m feeling so pumped and ecstatic right now. Thank you so much Cassey!!! If I didn’t stumbled upon that blogpost on cravings, I would have regretted my decisions and drown in a pool of self loath and self pity.

  5. soubidaaa says:

    couldn’t even complete the whole thing… omg i just died…. *lies on the floor sweating like a waterfall*

  6. what i did was the gangam style cardio challenge and the great gatsby workout…they’re so fun!!!

  7. Serves me right for doing Cassie’s calendar out of order! I did an abs day instead of cardio on Saturday and then his HIIT on Sunday, and the abs challenge KILLED me! (In a good way of course). Not to mention those spiderman pushups!!! I’d give the workout an 8.

  8. I completed this workout but I didn`t do the ab challenge thoroughly.. so I guess I didn`t actually finish it. I think it was just my mind stopping me because it was pretty early in the morning. I workout in the morning most of the time now because I like to get it over with but I don`t think I have as much energy and stamina as I could. But I know next time I WILL PUSH MYSELF TO MY LIMITS!!

  9. ahaha this made my day

  10. I had the same problem! I couldn’t leave the house for a run, so I just played 15 minutes of really upbeat music and switched between jogging in place, jumping jacks, and just plain jumping around/ dancing (I tried to make sure the dancing involved as much jumping as possible) then I cooled down with 5 minutes worth of slower music and just did less jumpy moves. ;) I don’t know if it’s an exact equivalent but I was definitely sweaty.

  11. Yay! Finished the 3 sets (though I had to cut the last one down to about half of everything- 30 secs instead of one minute, etc.) and I feel really proud of myself! Last week I couldn’t even manage 2 sets. Now on to the criss-cross… for anyone who’s upset about the song and needs one of similar length, look for a movie theme song or something- they’re really motivational to work out to, especially if you imagine yourself on a journey with the people in the movie :)

  12. First time doing a pop HIIT. Never knew I could sweat this much. LOVE IT!! :)

  13. I’ve read a few just right stuff here. Certainly value bookmarking for revisiting. I surprise how a lot effort you set to make this type of excellent informative site.

  14. It might help when holding the weight to bend your arms slightly. Make your biceps and triceps carry the weight instead of your shoulders, and make sure you are REALLY lifting with your legs!

  15. Did this one today instead of the pop hiit that Cassey couldn’t make a vid for (no worries, girl, get some shut eye! you deserve it!) this is a 9 for me. It was hard, but if you stick with it and push through, you can make it happen. I finally was able to do two sets with this HIIT. Sadly, I don’t have a treadmill, and I can’t just go out for a run. I babysit during the day, so I do these routines while the three year old is napping. I can’t, sadly, go out and run and leave him in the house!

  16. I’d give this a 7. The abs challenge was so hard though. The song is 4 minutes long!

  17. OMG Cassey so I know I’m late to comment (but I promise I did it last Thursday!), but this was SO HARD. Definitely a 10. I don’t know why that surfer move was so difficult, but it killed me. Also I hope you read this because I have a funny story for you. Well, at least I thought it was funny. I was at the gym late last Thursday, like in the last hour before it closed. Only hardcore people (most of them bulky guys) were there, still working out so late at night. I was doing this POP HIIT, and, during one of my breaks, this really intense looking guy, with big muscles, tattoos, the whole shebang, asked me what I was doing. He said he’d never seen this stuff before, and it looked really hard, and he wondered if I had some kind of exotic trainer. So then I told him about you! Well, with forewarning that Blogilates is a bit too feminine for him :P. Anyway, I was thinking, “BOOM, I’m legit.” Just thought you should know :).

  18. I just wanna make sure I’m doing this right…but when you say comment on these do you mean comment here on your blog? Or on that social media site? (Facebook, Pinterest, Twitter, Tumblr etc.)

  19. Amber Star says:

    Pinned! Thanks, Cassey! :)

  20. I´d say it was 9, surfers killed me,
    Thank you Cassey!

  21. I’m really enjoying the burns from the new pop hiits. Please incorporate them in next month’s calendar! I will give this workout an 8.5-9. For the cardio blast though, I switched it to an interval running like the one in pop hiit 1 (for a longer duration though) as I don’t like running at a monotonous pace. Kinda miss working out with you though, so I had to do some pop pilates after that :)

  22. Please don’t stop making these! I love them, a great full body workout and the next day I have that satisfied sore feeling. Keep up the great work

  23. Cassey!! Is there a way that you could do the workout too (even just once all the way through)-If I just have a piece of paper to go off I can’t seem to find the motivation to finish it!
    Thanks!

  24. Stephanie says:

    Make sure you relax your shoulders. (Your shoulders should be down and away from your ears.) If they’re tense and you can’t relax them, you might be using too heavy of weights. Trying using lighter weights. Never sacrifice good form for heavier weights. Hope this helps! :)

  25. I love your workouts. Have only tried one of the previous ones and could not move for days…
    Will try this one in the gym tomorrow.

  26. Maggie D. says:

    I give this workout a 9 as well! I love how my heart race stayed up throughout the entire workout! However, I have trouble with neck pain when doing tricep dips or when holding the weights over my head.. any suggestions?

  27. Great, challenging workout! I’d give it a 9.

  28. Sonia105 says:

    i’ll give 8…my abs,butt,legs are in FIRE!! Thank you ..i really like this POP HIIT…i’m sweating like a pig :))haha but i’m happy…

  29. Lillie Wyant says:

    I give this one a 9.9. I was able to finish it (FINALLY after not being able to finish the last two) but it was still incredibly challenging. Especially when I ran that mile. I had a 13:15 minute mile, which is three minutes over from the last time I ran a mile. Granted, the last time I ran a mile was way back in April, I’d say that’s still pretty good. I want to bring that back down to a 10 minute mile so after tomorrow’s workout I’m gonna try and bring that number down.

    You were right, I did start to see blurred lines near the end! Though I didn’t like the song, I chose a different one instead. And now I know why people who like One Direction are so shocked they want the song to end so soon in your Song Challenge workouts! I was dying doing the abs challenge and kept waiting for- what seemed like such a short song to me- to finally end!

  30. Sadikshya Silwal says:

    I don’t have any weights or heavy bottles. So I try to replace those with some heavy books I have. Is it a good idea? I just don’t know what else to use since I workout at home.
    Also my knees seem to hurt after every workout esp, if it involved squats. Is this normal?

  31. If you can’t hear it you just set te timer and keep a pace that challenges you. :)

  32. I played a different song that I love and has a fast pace and similar lenght, and that worked out for me :)

  33. Just like Cassey says: It’s your own personal journey. I, for example, can’t do pushups, no shoulder strenght whatsoever, but I’m trying and getting stronger and eventually I know I’ll get there… don’t apologize, you’re trying and working out, and getting stronger every day. Be proud of yourself :)
    – Gloria -

  34. Marilyn says:

    This was such a challenge but I’m glad I finished it! Well there is sort of a typhoon here in Taiwan right now so I couldn’t go to the gym or run outside, but I did some zumba dance instead!
    Thanks so much!

    Btw you should totally make an apartment friendly pop hiit, because I’m pretty sure my landlord who lives below me is not happy with me jumping around.

  35. This was a 6, just hard enough to challenge me but not so hard that I give up and get discouraged. The abs challenge was really difficult though, and I had to take frequent breaks. After all that I just didn’t have enough energy to run!

  36. Michelle says:

    I am so guilty not to finish the work out .. i am worn out by the end of 2 rep :((((( I can’t do Cardio blast nor the last round … Next week I will try to finish all 3 round :((((( Sry cassey … I wish you were doing the work out together with us . I feel like those days when I follow all your move with you are much easier :) This is 9

  37. what is a twistypop??

  38. It’s just a song, you guys. Pick a different song for the challenge if you disagree with it, but be angry at Cassey for picking it.

  39. Christine says:

    Oh dear this looks hard. Can I replace the running with some other cardio?

  40. nope did not saw blurred lines :D only heard drums beating in my ears…oh wait…that is the rushing of blood to my head. :) awesome workout! now i am sleepy = great cardio! an 8er for me!!

  41. i feel the same way. it has become part of my daily routine. :)

  42. Darn it! It isn’t deaf-friendly. I’m so sad! I have to think of a good alternative for the blurred lines. It’s hard enough trying to follow along with the excercise clips wondering how many reps because I cant hear. I keep telling myself to email Cassey to beg her to add the number of reps to the name of excercise on the clips.. Now I have to do criss cross along with a song that I can’t even hear?!?! So frustrating.

  43. Martina says:

    It was a 9 for me. I was super duper sore from pop hiit 3, my quads really suffered specially during squats and surfer…I think I should have stretched before, but I pushed through anyway. As you said superman pushups were KILLER!! O boy….but I did pretty well on the 1 legged burpees….proud of me! Oh and for the cardio blast I did Summer sweat fest. Too hot to run outside.

  44. Hi Cassey,
    Could you do a video showing how to use some of the machines commonly found at the gym??? I would like to use them but I don’t want to accidentally injure myself.

    P.S LOVE your videos!!

  45. Catherine says:

    omg Cassey. 8.57!

  46. LOVED THE SONG! AND THE MOVES!!!!! DEF. LOVE A CHALLENGE! ITS RAINING HERE SO I DID ONE MINUTES EACH OF JUMPING JACKS, HIGH KNEES, RUNNING IN PLACE, JUMP ROPE THREE TIMES THROUGH!!!!

  47. Jasmine says:

    I loved this so much, the abs challenge…OMG. This is an 8 :)

  48. Soooo sweaty!! But I love it! haha That was my first time hearing Blurred Lines and I really liked it! I was still really sore from yesterday and at the beginning of the workout I didn’t think I was going to make it all the way through, but I pushed through and was able to do everything! I was even able to FINALLY reach my milestone of running a mile without stopping! Thank you for all you do Cassey!

  49. I’ll give it an 8. Sore from yesterdays videos and running in the evening. My ankles feel broke! Yaarg! The ab challenge was long! Omg I died.

  50. Cassey! You are so positive and bubbly and wonderful! It is a JOY working out with you! I watched the movie Despicable Me 2 with my family the other night and the song “Happy” by Pharrell Williams was on the soundtrack. Once I heard it I IMMEDIATELY thought of your workouts! It is super fun an upbeat and would match your personality perfectly!!! You should check it out!

  51. This is an eight.
    N still I’m sweat happy (:

    thank U and have a great sporty weekend !

  52. hated the song choice, but loved the way my abs felt! I ran 2.5 miles instead of just 1, and i ran 1 mile yesterday while also doing the videos after (i hated the Payphone challenge! so hard!!) but today’s workout wasn’t bad at all. it is my favorite! i liked the moves but it was challenging as well. i give it a 5! Yay!!!!

  53. Katelyn says:

    Run your stairs! That’s what I used to do on a rainy day or any time I couldn’t go outside for cardio. Just make sure to wear some shoes with traction :)

  54. Carolyn says:

    9 out of 10, im blasting the fan in my room and still sweating :P Are we supposed to do 15 lunges per leg, or 15 in total?

  55. I’ll give this one a 7. Not as hard as POP HIIT 3, but that ab challenge was insane and I had to take a couple quick breaks. Plus running a mile after all this?! phew!!

  56. Yeah, the lyrics are a bit iffy, but so many pop songs are! I did the ab challenge to another song of about the same length (Little Talks) 1) because I like it more and 2) it was easier to do it to a song I know, so i could get distracted and also know when the end was near! :)

  57. Can’t wait to try this!!!

  58. OMG This was so hard!! The abs challenge was for me, impossible. I made some little breaks but honestly it was super hard!

  59. breyanna brandenburg says:

    repinned!!!
    (as breytiful ; link;http://pinterest.com/pin/335518240959894303/)

    I’d give it a 9!
    Kicked my butt in the best way!

  60. jackie o. says:

    I agree with others that this one was a 9 because it required a lot balance!

  61. I would give this an 8. And for those who can’t run outside, try going a cardio challenge like One More Night a couple of times. That is what I did.

  62. Christine says:

    hey cassey! :) just starting my third set now and I’m loving this workout :) The 1-legged burpees are pretty hard, but I feel great! The surfers are pretty easy, until I started doing them correctly and then I started getting tired. :P Thank you so much! Also, the July calendar is my first workout calendar. I want to continue doing the workout calendars during the school year but I’m not sure if I have enough time to dedicate 1 hour for working out. Do you have a total body workout that is shorter? Thanks!

  63. The Tricep kickbacks/in n outs are my favourite moves this time around. I’m not the greatest at the one legged burpee. I’ll get there though!

  64. I give that a 10. Compared to yesterdays workout, I really got challenged….LOVE IT!!! Feel the burn :)

  65. Repinned! I already ran today, but I’m saving this workout for Monday when I am off of work!

  66. I’d give this an 8, I still have to do the run, waiting for it to cool down and i will go for a run..it’s too hot at the moment!

  67. Hi Cassey! I nearly died working out, but I loved it! :) the hardest ones for me were the “1-legged burpees,” the” twisty pops,” the “weighted lunges” AND the ABS workout to the “blurred lines” song. I’m pretty sure from now on when I hear that song all i’m going to think about doing are the criss-cross abs move! The ones that were fun to me were the “in n outs” the “tricep kickbacks,” the “spiderman pushups,” the “surfers,” and the” weighted lunges.” The speed of my cardio blast was 4.8 and it took me about 17 minutes to run. I’m so proud of myself. i instagramed a picture of myself after my workout under the name “tokixkitti” :) Thanks for killing me Cassey! xoxo – Amy

  68. Great workout!!! :)

  69. Repinned the new workout :]

  70. I would give this workout a 9! I was covered in sweat by the end.

  71. I’m off to workout now…and I repinned the printable!

    Thank you so much for these printables! I’m planning on bringing them with me on my honeymoon. We won’t have any internet access (so no videos for me!) but now I can just print these out and bring blogilates with me!

  72. Killer. Loved it !!!

  73. This was killer ! 10 is my rate but so worth it! Thank you!

  74. This was really good and very much enjoyed every move even though I didn’t make it to 3rd set but feel awesome!!! Thank uuuu!!!!!!!

  75. Defo a 9…especially on this hot summer day!! Thanks Cassy

  76. I give today’s workout an 4/10…but criss – crosses 10/10 auuuuuu

  77. Danielle says:

    I thought this was a 12!! Normally I enjoy the challenge, but today’s just felt brutal. It definitely made me sweat!

  78. Oh em gee…. I don’t think I have EVER been as sweaty as I was after finishing this one! (Granted, we don’t have AC in our apartment, and it’s very muggy in Boston today…) but still! It was SUPER hard! I give it a 10 on the #thisismyjuly calendar!

    Thanks Cassey <3

  79. Marissa says:

    Hey Cassey,

    Is it okay if I do other things instead of the lunges and ones that work out my legs? I have my soccer tournaments tomorrow and I’ll be competing literally all day. I don’t want to have sore legs. :( Any suggestions? Also, tips for getting prepared and playing my best for a big tournament? :)

    Thanks, as always, you’re amazing!

  80. Cassey, I absolutely love you and all of your workouts (been following loyally for months), but it irks me a little that you chose Blurred Lines, about which Thicke himself said, “What a pleasure it is to degrade women.” I exercise for my own personal empowerment, not degradation. To each their own I guess. I’ll just have to find a song of similar length to do the ab challenge.

    Again, totally love all of your workouts. Will continue to be a huge fan. Maybe it’s just something to consider? Can’t wait to try the new routine!

  81. yup! i know right? lol

  82. Hi Lydia! I also love these Pop HIIT workouts (Thanks Cassey!) and I feel the same with the criss-crosses. This is hard for me since I gained weight for the past weeks but I believe I need to sweat it out with a lot of pain in order to succeed. :-)

  83. 8 today! I love running!

  84. Céline says:

    I love Pop HIIT workouts sooo much ! <3
    During the cardio blast, i'm always so exited and full of energy and sweating all at the same time, it's kind of weird but it feels GOOD !
    Tomorrow is the rest day but i think i'm still gonna workout a bit, I just love to workout now and it is all thanks to you Cassey !!!
    Love you !
    xx

  85. I give today’s workout an 8! The Pilates criss-cross portion was killer for me!! I’m sure I’ll be feeling it tomorrow, thankfully it’s our rest day on Friday!! Thanks Cassey!! :D I’m really loving these Pop HIIT workouts!!

  86. Yes exactly. Or listened to the lyrics, which say “I know you want it” repeatedly (“Blurred Lines” unfortunately does not refer to workout fatigue). I won’t be working out to something that perpetuates a rape culture, and I think I’m done with Blogilates.

  87. I’m seriously starting to get addicted to doing these workouts!

  88. Veronica Brocher says:

    Loved the workout. Surfers and spiderman pushups were hard. Didn’t like the song. I would do the workout again, but chose a different song.

  89. I liked this workout and I am looking forward to do the next one :D
    You helped me a lot with your all the great things on your site and I feel me always so much better after I have done one of your workouts. I also lost some weight and my body fat gets less.
    Thank you, thank you so much!

  90. Definitely had a love/hate relationship with this workout! I give it a 9! I’m literally dripping in sweat but it feels so great! Thanks Cassey! I’ve only been working out with you for a week and I feel so motivated every day to get my workout in!

  91. Actually laying in bed right now (baby woke up cranky and needed me to lay with him). Can’t wait to try this one!!! Skipped the first 2 (need to go try those out) because I thought “Oh I’m not up to that yet. I’ve only followed her a week). By your 3rd one I figured why not. A few reps is better than none. I cannot complete all 15-20 of all the moves, but just within the past week it’s all gotten easier. Can’t wait to kill these!!! (: I def notice the progress with these videos. Changes in my body may be slow to visually see but I already feel stronger!

  92. It was hard! But i am feeling today a little bit weak…dont know if i ate less than i should :/ so i dont know if i should go out for a run. i reeeeally want..but..umgh..
    so i think i will make a little break and see how im feeling after this

  93. Ummm…wow. have you seen the music video for this song? Woah

  94. Kelly Jo says:

    Cassey, thanks sooo much for the awesome HIIT printables!!! :) Being in Southern Africa with a slower internet connection, it can be a bit difficult to download the videos, so the printables are amazing!!! Even my hubby, who is a retired pro rugby player, loves the workouts and says they leave him sore. Keep up the amazing work! :) xoxoxo, Beastin’ in Namibia ;)

  95. Angelina says:

    I thought this didn’t look as hard as the others, but as I reached the end I was dying. I am hoping I will soon be able to complete a whole workout. I always get close, but I can’t possibly do the cardio at the end. I will run the mile in a little bit. I give this a 9. Love your workouts. This is the first time I have ever looked forward to working out everyday.

  96. I give the workout a 7 (those spiderman pushups killed me though!) and the cardio blast a 10! Holy geez, I was dying and praying that the song would end soon. I will forever hate this song now, haha. Thank you Cassey!

  97. cassey u r awesome …. love you
    I am from libya . ,me and my sister we started doing ur workout for this month ,
    i got so tired bcuz of this workout ,, but I like this feeling
    thank u cassey for ur great effort ♥

  98. So I don’t know if I personally just had a bit of an off day, but this was hard! By the looks of it I thought it would be the easiest one yet but some of these moves just killed me! I also just felt a bit blah and less motivated than usual (I was doing these on thick gravel = extra resistance, hard on the hands.. so that might have had something to do with it)

    but yeah, absolute leg killer, and I wasn’t able to do the surfer for a minute straight! (first and second set I made it to about 50seconds.. 3rd set I ended up taking small breaks every 20 seconds) I saw the move and thought it looked oh so fun and couldn’t wait to do it.. lol. not as fun as it looks :D

    But ok! I give this a 10! I have a feeling on a good strong day I might get through this better, but today this was rough but SO GLAD I’M DONE!!

    Thanks again Cassey!

  99. It’s legs killer!
    But I thought it was the most doable out of all the pop Hiits so far.
    Loved it :) I give it a 7

  100. I’ve been following the calendar and noticed that you’re working out the same muscle groups with weights with no rest day in between. I just wanted to make sure it’s ok to workout the same muscle group with weights if I’m still feeling sore from the previous day’s workout. (You’re killing me! lol) I don’t want to over train. Thanks for all of the great killer workouts! :)

  101. I left out the cardio cause I was literally exhausted by the end of this! The 1 leg burpees and spiderman pushups were HARD. I give this one a 10… Again. Will I ever be able to give less than ten? hahaha :)

  102. Tiffany says:

    Is there a way to get cardio in if we’re stuck inside?

  103. blurred lines abs was a killer! arrggh it was the longest song ever i wanted it to stop so badly! as always cassey killed my abs again and i love it! thanks cassey! :)

  104. When I saw the workout I thought, “Hey, this is going to be so easy!” Boy, was I wrong…

    I had sweat dripping from my face and down my neck practically the whole time. I hated but also loved the spiderman pushups. The ab challenge? Ow! Unfortunately it was too dark outside for me to go for a run (and even though there’s a gym near me I’ve never gone). So instead I did 1min of jumprope to 1min of mountain climbers, alternating between the two for a total of 10mins. I give the workout a 10!

    Thanks so much Cassey!!!

  105. Woah this workout looks nice! I’m just wondering, I’m kind of locked inside this day so I can’t go out for a run… What can I do instead for the cardio blast? Thank you!

  106. Natalie says:

    Thank you, Cassey! My time-41-55. I give it a 9! I did the whole workout, but didn’t run 1 mile. It’s pretty cold out there. Thank you!!!!

  107. Wita Johan says:

    What if i cant go outside? Is there any other altr for the cardio? : /

  108. I can never do these on the same days cause i live in england! so i always change the days around on the calendar! do the POP HITTS on Wednesday and fridays! I can’t wait to try this, i have never been so sweaty after i do these POP HITTS! I Hope these carry on into the August calendar!

  109. adobe illustrator

  110. great workout as usual!….cassey how do u make such pretty printables?…just wondring….what software do u use??

  111. Julie Mo says:

    I love your HITT workouts! More weighted ones later on please! And love the names of your workouts :D

  112. Love your capris! Where did you get them?

  113. k its live now!

  114. Ngozi Ihenacho says:

    Hey Miss Cassey I clicked on the video here, but I think that it’s on private mode on Youtube. Would it be okay if you make it public any any chance?

  115. I’m sure I’m being too eager as you’ve only just posted this but it says the video is private? Looking forward to it! Love how these kill me in such a good painful way. Thanks Cassey:)

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