5 Minute Butt Workout + Crying Under Stress


Hey guys!

It is time for your new 5 Minute Beautiful Booty workout! I can’t believe I paired the Kneeling Hot Potato with the Kneeling Hammy Kick. It was literal death. This is my fave butt workout since the 6 min to a Sexy Booty routine. I hope you enjoy it :D

Last week honestly was one of the hardest weeks of my life. Maybe THE hardest week of my life. I was under so much stress, a lot of people were expecting many different things from me so I was working late til 4am for 5 nights straight. I know it’s not healthy, and I didn’t want to, but I had to to get things done. In fact, I didn’t even know I was under so much stress until my sister called me and asked me how I was doing. When I tried to explain to her how I was doing, tears just started rolling down my face uncontrollably. It was so weird. It was like she pushed a button and the dam that was holding back my tears was released and there I was sitting in a puddle of my own stress.


After our talk I felt better. I was like, cool, I’m good. But then then next day, I had an interview with a reporter about Blogilates and then they asked me “So what’s a normal week for you like?” I don’t know what happened…but I started uncontrollably crying AGAIN! It was sooo beyond ridiculous.

I was A LITERAL MESS last week. But you know what? When you need to cry, just cry. It’s a stress reliever and a way to heal. I used to think it was a sign of weakness so I tried to force myself to hold back tears whenever I needed to let go, but now I know it is a part of me, and a natural way for me to deal with my emotions. So if you’re a “cryer” and you’re reading this, don’t feel bad about it, embrace it!

Anyway, though I was extremely stressed, I got to do a lot of cool things last week! So I want to share the experience with you.

First, I got to help design my very first POP Pilates set ever! We worked with a top Hollywood set designer to come up with some concepts for my set, but every time he turned in something, I just didn’t feel it. So I took matters into my own hands and sketched out a very rough drawing of what I was envisioning. Here’s what it looked like. The pink highlighter represent pink lights.


When I got to see the set in real life for the first time, I almost died. I mean…


WOWZA! Look at how big the POP Pilates sign is! (Even bigger than the one in my drawing! You couldn’t imagine how long I stood there gawking at it!) And those hearts!? They were 3-D printed! SO COOL! I never thought in my life that 1) I would have a real POP Pilates set 2) that I would ever get to design a set, and 3) that I’d be standing in my own sketch! SO CRAZY!

Just so you know, this is the set for all of the POP Pilates educational videos for my instructors. I don’t think we will be using these on YouTube. You still get to hang out in my house with me :)


Here I am with my 2 fellow POP instructors Jen and Jaclyn!


Last week I was also at IHRSA presenting POP Pilates to gym owners and fitness professionals! Here I am with my fellow POP Pilates instructor Lexi on stage teaching! I will be announcing new certification dates and locations soon. I cannot wait to get more of you to be a part of the POP Army and start teaching with me. Remember, even if you do not live in the US, you can still train to become POP Pilates certified! You can get more info here.

We’ve also been working on a TON of amazing new designs for BODYPOP. OMG I cannot wait to debut the next collection you guys. There is also a reason why I’ve been waiting so long to release this particular collection. You will understand why when I tell you. Trust me, every minute that you’re waiting will be worth it.

Ok love you so much and have an INCREDIBLE start to you week! Happy #MarchofthePOPsters!


  • Kathryn St John-Shin

    Whatever happened to this room for your instructor videos? Why don’t you use it anymore?

  • sharonsaw

    Dear Cassey,
    Just want to let you know that it is okay to cry. Sometimes crying can be the best way for you to let it out. I cry like a lot because I am a type of person that can’t hold back my tears especially when there are times I feel like it’s too much for me to handle.Half of my life so far, I started to cry when people mocked me because I am fat, I feel like I’m being bullied mentally although I don’t show that I’m upset about it and covers them by laughing but deep inside, I’m 100% hurt..
    Sometimes I cry in the bathroom because I don’t want anyone to see me cry and to think that I’m weak, I find it silly but I can’t help it. My point is, if you feel like you want to cry, just go with it. Trust me it will make you feel much much better. Stay strong there :) Hugs and kisses:) and Thanks a lot for being such an inspiration.

  • Lisa

    Dear Cassey,
    I love your website, it looks great!! The set is very professional, but warm & friendly. This whole month of March I too have had a REALLY stressful time. So I completely understand the need to cry & cleanse. I turned 49 this month. It’s like the warranty expired on my bodily functions. How is it I some how have diverticulitis, then the Dr tells me the fatigue is fybromalgia, but wait there’s more I some how have contracted Hepatitis C. I have never been ill. I am personal trainer, work for Job Corps, planning the activities for the students also giving classes in Kickboxing, yoga ,Pilates & TaiChi. My husband does not have it. Not had any blood transfusions I no longer want to go out in public, like I’VE done something wrong, ashamed. Your website is great. You videos are like going to the gym & taking a class with your favorite instructor. Thank you, for all your hard work. It helps slot .;-)

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  • Hi! Sorry you had such a crazy week last week… :(. Hang in there! Just wanted to drop you a line saying I just found your blog & I LOVE the workout videos- it really helps to have a video vs photos. Also your gym is ABSOLUTLY gorgeous!
    Keep up the good work and I look forward to future posts!
    XO Dawn

  • Rebecca Pardue

    we must be on the same schedule! Last week I was an emotional mess too. I hope you are feeling better. :)

  • Zelda

    7 Peas? Loved the workout.

  • Teresa Dockter

    Dear Cassey
    I’m so very sorry that you have had a stressful week. Lots of hugs and more hugs. It’s going to happen once in awhile (stress) and when it comes again do some of your own wonderful workouts and get the endorphins that come with exercising and they will make you happy. It works for me all the time.
    So chin up my little busy bee and much happiness to you!!
    Oh, and the set design is AWESOME!!
    Love, Teresa

  • We all love you, Cassey. Stay strong! <3

  • Julia

    I just got back from a vacation from California… It was for my great grandmas funeral and I call it a vacation, but that seems wrong. I don’t know…. It was great seeing my family, but the last time I saw everyone was two yeas ago for my great grandpas funeral. They’re like the only thing that brings the whole family together and that really sucks :( So much happened on this trip, some good, but lots of things made me cry. I got back home today and just wanted to break down because of all the endings and the way some family members treated me and my immediate family (I’m 18 senior in HS). I went to my email after a week of ignoring it and saw the word crying and was like “omg! I’M NOT THE ONLY ONE WHO HAS BEEN WANTING TO CRY WHEN ASKED THAT THIS WEEK!!”
    I’ve been trying not to cry to look strong and unaffected by the funeral and trip, but reading this made me feel so much better about just crying. Thank you so much Cassey <3

  • Naomi

    I know how you feel! In the last 3 years of college, I put such extreme stress on my self and had so many people expecting so much of me (or imagined that they did) that I would pull all-nighters 3 or 4 times per week! I checked myself into the local hospital the first day of the last term literally because I thought my brain and body were going haywire. I still shudder to think of all the damage, permanent of otherwise, that I did to myself and my body….Its scary. But I can’t undo any of it, and maybe it made me stronger down the road!! Now I am in a chronic moderate stress situation, and often feel like I can break down and cry at the drop of a pin! But your videos are HUGE to my well-being, my fitness…everything!! You are so bubbly and welcoming and open and strong!!! Thank you! You are an inspiration to so many!!

  • Jody

    Hi Cassey, thank you for sharing your vulnerability with all of us. Reading this was perfect timing for me because earlier this week I also broke down crying from stress. Then after reading about how you experienced exciting things throughout this stressful time also encouraged me to look at my accomplishments over the week. We do so much because we do what we love. But thank you for sharing that sometimes it’s okay to cry when you’re stressed. Wishing you a very happy weekend! Hoping that you can free your mind of all the stress!

  • Angel

    I really hope you are feeling better now, Cassey! I am a new POPster and I just want to tell you that you are so inspirational and motivating. I have been trying so hard to get into better shape and to become happier, and you have really helped me do just that! I am so glad that I found your channel, and I am so excited to be a part of this amazing group! :D

  • Jackie

    Awww hugs and love to you boo! I know what that is like… it just stores up inside of you and you keep going and going but at some point, its just too too much and then , exactly, the dam breaks and it all comes rushing out. It might be weird or even lame in some particular situations to happen, but then again its more than great it IS happening bc otherwise you might of gotten really sick with that stress and whatnot stuck inside of you with no way of coming out… and so your body would have freaked out. so its good you cried inside of keeping it in, because as you said, its the bodies normal relaxation method and you feel SO much better and relieved afterwards. Hang in there and even tho youre busy and there is so much that needs to be done and so many cool things coming your way – always try to make sure you GET ENOUGH relaxation time in… just for yourself. treat yourself right… you might not feel like youre doing too much and youre ok doing it while u do it, but in the end… your body had enough and the crying was a mild way of sAYING STOP. When I had alotta new things coming towards me and into my life within like 2-3 months …. I didnt feel the stress or anything… my days were more hectic and more strict via time settings but like… I was fine…. but then eventually my body told me… first slowly, then very strongly to back off and cool down and change sth and make time for myself to just relax (whatever relaxation means to you really). I got the shingles… from… STRESS. and you get them exactly where you’re stressed the most…. and that was the back of my head because I was constantly planning and thinking and creating and multitasking to the max… which overall worked but wasnt good for me. like instead of 2 things at the end I’d plan 5 things at the time… even ahead of time if thats making sense. so I had to back off and change things to give myself the relaxation I didnt know I needed but really had to get. and luckily (im very grateful for that) it worked. and that its ok and needed to say NO and that you dont need to be everywhere just bc other ppl are there. and that its ok to just chill when the worlds running around crazy feeling like there are better things to do.

    So dont feel bad to take a step back from things just to find your inner balance again and to minimize the stress as good as possible. they say theres good and bad stress. thats true… yet BOTH can make you sick. so a good balance is needed… like with everything else in life. but who am I telling that to, right? You tell us every day! Thank you for that! Take time for yourself and take care!!! LOve you so much!!! Feel better asap! <3

  • syeda butool

    hey cassie…u r nt alone….yeah i 2 felt this way many times….and aftr reading this i agree tht it’s ok 2 cry.

  • Helen

    Love you Cassey~ I truly understand how you felt. But then again with these experiences, it truly shapes us into stronger souls for the rough roads ahead. Hugs and love from us POPsters during all the ups and downs. <3 xoxo

  • Emma

    Hi Cassey, I have been following your videos for over a years now and love every single one of the videos. You are such an inspiration for me.
    I am also just wondering on your shopping site, have you ever thought about having a deal to where people buy over certain amount of your items and can get the water bottles as a gift?

  • Elizabeth Ramirez

    You are the best cassie :) it is normal to be stressed out, but you are such an inspiration for popsters :) and the set look so good :D

  • Lauren

    Cassey! I can’t believe how much pressure was put on you! But I’m SO glad you are happy again, creating your OWN POP PILATES SET! Ahhhh!! so excited for you! And for your national tour and new BODYPOP collection. you have inspired me and help get the body I want!
    Seriously, Cassey. Thank You!!! For everything! I LOVE YOU TO THE MOON AND BACK!!!! :) :) :)

  • Erika

    I was totally working out with you at IHRSA!!! YAY!! Best. day. ever!

  • Joyce

    Sorry to hear that. I am an easily “cryer”. I would not be able to hold back my tears whenever I am extremely mad or sad. I used to see that as a weakness too, but as I grow up I know that those tears are not my weakness. They are just my own way of expressing my feelings. After some cries, I can think and function properly once more. <33

    P.s.: If I am not crying I would be smashing stuff or yelling at people, so I rather cry it out then act like that.

  • dalidemai

    Mucho amor Cassey!

  • Amanda

    I just want to say thank you for all the hard work that you have put into Blogilates! You give your heart and soul and it really comes out in everything that you do for us. To be honest there have been times when I would be super stressed and I have actually started crying during some of your workouts. I would just break down – mostly during the dancing routines cause I would just start to feel all my worries come out. So thank you for making me smile and let go :)

    Love you Cassey!

  • thewelshpenguin

    How do I see the playlist of videos for today on here- I am signed up to a newsletter I just can;t find how to do it!

  • 72AK
  • No biggie! We`re all human and sometimes we feel stressed out! It`s always okay to cry it out in my opinion.

    Thank you thank youuuu for all your incredible work for this Pop Pilates/Blogilates community! But, you deserve to have some “you time” everyday! Like, just 1 hour, do whateverrrr it is that you want! Then, you can get back to work (if you want!) LOL! :D I`m sure others won`t mind if you take breaks to rejuvenate your body & mind. ;)

    I`m excited for all these wonderful and new things going on for you! Best wishes!! :)

  • Rosa

    Whenever I’m sleep deprived and stressed, I cry randomly too. You’re not alone and I hope you’ll feel better. Get more rest! :)

  • Elena Bisco

    I just wanna say: stay strong!! I know the feeling, I’ve noticed that when I don’t get enough sleep I tend to become super-emotional and if I have something like a problem or an obstacle at that time, or even if I just have a lot of stuff to do, to me it seems like a mountain I will never be able to get over. But fortunately in those situation just having a few more hours of sleep is a great help! Then those same things will not seem as problematic!
    Therefore I learnt that when I begin to feel overly emotional about something, the best thing I can do before doing anything else is taking a break and sleep, then I will be able to get things done with more energy and enthusiasm.

    The set is awesome by the way!!! (^___^)b
    I really love the concept in general, it’s lovely and very Cassey-like! At the same time I’m happy to hear that you will keep on using your house as a set for the YouTube videos!! I don’t know, it seems more intimate, like training with a friend, and it’s different from all the other workout videos, DVDs etc… Plus we get to see how you decorate your home in the various seasons, it’s always so pretty!!! *_____*

    Last but not least, thanks for the new booty sculpting workout, it’s seriously amazing! :D

    Lots of love from Italy!

  • natalie

    Im sorry to here about your stressful week Cassey i hope your feeling better and to here abou your stressful week made me sad just ALWAYS REMEMBER WE ARE HERE FOR YOU AND YOUR MY INSPIRATION WE ALL LOVE YOU.

  • Mama

    Thank you Cassey! You are so inspirational and encouraging. I am such a crier and many times my mother gets angry and calls me weak for crying. You are right, it is a stress reliever and a way of healing. It is after I cry that I feel calm, focused and ready to face the circumstance. Thank you and love you bunches.

  • Lucy

    You are strong ! an inspired everyone of us ! I am broken now… and it hurts so much… Just anyone know how to just stand up and go farther ?! :-/ Or how to concentrate to work and not another bad things… thanks

  • Giulia


  • Lily

    I always wonder how you are as positiv all the time anyways. You’re right, it’s perfectly fine to be a mess sometimes. You are as much a robot as anyone else of us and when in doubt: Look at the empire you have created and give yourself a pat on the shoulder (or a booty pat :D) – You rock!

    If anyone wants to check out :)

  • hermione

    Keep strong. Pace your self when you need to,cry when you need to.I am usually in similar situations, I tend to put a lot of effort and pressure onto myself, without thinking about the pay back, then suddenly I start crying at everything(moments in which I would not normally cry) or my body responds heavily and I can even show health problems(dizziness,fainting, nauseated..) due to all the stress from wanting to do everything right and right now. Think twice and relax.

  • clau

    I also had a very crying week, but tears help to release… so don’t mind and go on… I went on doing routines every day.. and I just wanted to say they make me feel so good, so good. I am a new person since when I started. Cassey, keep this in mind. It is not so much, but remember somewhere in the world there is someone ( me ) who is so thankful to you for what you are doing. Big big hug

  • Aishah

    Hey Cassey, I always have a little cry when I am stressed out. I fell good after the cry. To live life. (there will always be ups an down)..is how we cope and come out on top and it doesnt matter where we are….Keep going Cassey..You are an inspiration to many.I love your design..

  • Jade

    You’re an inspiration to so many, you literally change lives! Everyone gets stressed out at some point and needs to cry, it’s okay! You have all of us to help you through, we’re always here for you like you’re always here for us! Much love Cassey <3

  • Adeela

    I hope you are feeling better Cassey, hugs. I find that i don’t cry for a long time and then BAM, I can’t stop crying. sometimes crying is just a stress reliever, the stress leaves you through the tears lol.
    I love the set by the way, it is absolutely gorgeous!!! oh i wish i could take the pop pilates class. maybe you could extend pop pilates classes to the rest of world and create a HUGE army of posters! lol
    That butt workout got me like “booty on fire!” :) could you do a back workout next please?? My back needs some loving.

  • Zory Stefanova

    I think i understand you, i had a couple of crying episodes while at work last summer lol. It’s very hard to go on when everyone just keeps pushing and pushing and you try to do your best to live up to their expectations. My colleagues must have thought i was going crazy! Just try to remain calm and in control, whenever you feel stressed out and feel you’re about to lose it, take several deep breaths and try to empty your mind of everything and stay in the present moment. This works for me at least. Cheer up and keep up the great and inspirational work! And remember we POPsters are there for you and support you in all of your wonderful undertakings and pursuits! Hugs!