The challenge is to eat clean and be active for the next 12 weeks. Are you in?


1. You must drink 3-4L of water EVERY DAY.

2. You will eat every 2-3 hours throughout the day.

3. You will workout 1 hr a day 5-6x a week for quickest results. Follow the monthly workout calendar!

4. Print the meal plan out and stick it on your fridge as a constant reminder to stay on track.

5. Do not stray from the foods!

6. Create a Tumblr blog and track your progress, thoughts, and meals! Follow and support your fellow POPsters on their journey too.

7. Sign up for the Blogilates newsletter to receive meal plan updates and the latest workout challenges.


Regular, vegetarian, and vegan are available.



Monday: Total Body. 

Begin the week with an awesome full body routine! (If there’s a new vid, do that first though!) Pick 50 minutes worth of POP Pilates Total Body videos to sculpt and end with 2 rounds of POP Cardio or POP HIITS to melt fat.

Tuesday: Upper Body & Back. 

Focus 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 guns out!

Wednesday: Abs & Obliques!

Perfect mid week pick-me-up with core strengthening moves! Pick 50 minutes of POP Pilates Abs and POP Pilates Oblique & Muffintop videos to flatten that belly and end with 2 rounds of POP Cardio or POP HIITS  to let those defined abs of yours peak through.

Thursday: Lower Body.

Time to tighten the legs and tone up your booty! Pick 50 minutes of POP Pilates Legs & Thighs and POP Pilates Butt videos for an amazing lower body shaper and end with 2 rounds of POP Cardio or POP HIITS  to get those sexy runner’s legs.

Friday: Mix it up!

POPster’s choice. Pick 1 hour of anything POP. Try looking under POP Pilates with Equipment and Song Workouts.


Fun cardio day! Give me 1 hr of running, swimming, kickboxing, or salsa dancing! If you can’t decide, doing 4 rounds of POP Cardio or POP HIITS is fine by me.


Rest! Spend time with friends and fam and get your meals ready for the week.

Note: You may also use the POP Pilates Printables for workouts too!

  • Darybelle

    Dear Cassey,

    Do we need to do any stretches before we do the exercises and if we do what are they?

  • Ai

    Cassie, is there any substitute for yoga ball?

  • Pingback: lalala | amandalosesit()

    • Morgan

      Hey ladies! I am looking to start this plan and want a buddy to start it with! Who wants to be fitness pen pals to help motivate and keep up on each other!!! Let me know! E-mail me at [email protected]

  • Jessica

    How much weight will i lose with this plan in a month ?

    • You can expect up to 2 lbs a week if you are very serious.

      • Amy

        I was wondering what you would encourage for someone who doesn’t want to lose weight? I just want to be more healthy and toned. ^_~

        • Do the workouts and don’t be so crazy strict on your diet.

          • Amy

            Thank you for your quick response :)
            I’m going to see If I can get some people to do this with me! :D

  • A

    I’m unsatisfied with my body right now, and my diet has been pretty bad. I miss working out. I’m going to start this, now! And finish it March 11th.

  • Belle

    Dear Cassey,

    I was youtube surfing and found blogilates when I stumbled upon your site. I started the 90 day challenge pretty late (last monday), but the next day i had a concert and i had to stay up to finish homework and study for tests so I didn’t have time to do the workout and then I continued Wednesday and Thursday and after that I found more excuses not to work out. And I really don’t know what to do. I was hyped up to get fit, but now I just lost motivation and it happens a lot. Any advice?

    • Envision your end goal. If you want it badly enough, you’ll get back on track.

      • Belle

        Thanks :) this means a lot

  • Mimika

    Thank you Cassey.Now i understood.I am already doing a lot off cardio.I hope i’ll see the results.I love your programs for legs.

  • J

    If I want to go for runs during the week as well, do you think I should still do the full hour of pilates and hiit/cardio too?? or should i decrease the time? not sure! Thank you :)

    • u can just replace the pilates part w the running and then do 1 video at the end of ur run

  • Nikki

    Could you repost the link to others’ tumblrs/blogs? That link isn’t working.

  • Sandy

    I cannot find where I sign up for your newsletter but I would love to receive it.

  • Mimika

    Hi.Can u make some suggestions on exercises for thiner knees?Thank you.I didn’t found even one article about it.

    • That’s because you need all over fat reduction. Cardio plus eating clean.

  • Paulina

    Hi dear Cassey :) I live in Lithuania and I have a little problem: I’ve never seen a vanilla whey protein powder at our shops, so I was wondering how could I change this product? :)
    Thank you :)
    P.S. Because of you I started loving Pilates ;D

    • Just get your protein sources from dairy, meat, beans or tofu!

  • C

    Hey Cassey, quick question: in terms of the meal plan, should I be worrying about any other nutritional info in terms of the food I buy? Specifically, is it okay if I get Maple&Brown Sugar Quaker Oatmeal (which has 4g of sugar) rather than the original Quaker Oatmeal, which has 1g of sugar?


  • Cayla

    I don’t care if i’m starting this late! I CAN DO THIS!!!!!!

  • mandi

    I know i’m starting this really late, but i just found your website! i’m really excited to try it….but i dont know what you mean by the 2 rounds thing? could you please explain so i can start ! :) sorry if this is a dumb question! lol

  • Toyin

    Hi Cassey, I followed your workout on Youtube today and I am signing up for the challenge. I need that perfect body by Jan 2012…Would keep you posted

  • pons

    Hi Cassey, thanks for your video, i am really seeing lot of changes in my body within 2 weeks after starting your workout. I really love your motivation and your move. Pls post some more videos on weight loss. Thanks a ton. keep going Cassey.

  • Brianna

    Hey Cassey! I found your videos on the internet while I’m going to college, I was looking for some workouts to do and absolutely fell in love! I didn’t see this challenge til today but I’m gonna start tomorrow and wee how it goes for me, I’ve been doing your videos every day for about a month now. The only problem is…I’m in college, and finding access to some of the foods on the meal plan is not a good possibility, I’m stuck in a dorm room and I don’t have a kitchen or anything. Do you have any advice for any foods that would do the same as some of the things on your list, such as the egg whites or the whey protein powder?

    • choose lean proteins like fish, chicken, or tofu and eat veggies!! tons of water.

  • Lauryn

    Super duper late, but I’m gonna start now! this is a great idea. I’m excited!

  • Kaiileah

    Sorry last question for awhile! I do ballet (70 minutes) monday and wednesday nights. Should I still do the workouts you have planned for those days?

  • Kaiileah

    Hey Cassey.

    So I am on the end of day two. I slip once in awhile but considering my eating habits were pretty out of control (bingeing 2-4 times a week) I am pretty impressed. I must admit though.. cottage cheese with jam is strange. What does this evening snack do and could i just skip the jam at least?

  • Hi,

    I am also joining now :) at least with the workout plan, i have my own meal plan and also my own blog already. I can’t wait to see the results. Thanks for this one, cassie !!!!

  • Da Eun

    I really appreciate you! It is the best plan for me! I will do it every day and I’ll not eat anything but meal. I promise myself.

  • So saw this on Pinterest and REALLY want to start, even though a bit late, but whoooo cares!

    I’m just not sure what I am supposed to be doing with the Tumblr for it. What do I do with that?

    • you should just blog your daily achievement and struggles and follow our other popsters for motivation and support

  • Ai

    Cassie, help!! I can’t do the fist sit-up (I hope I wrote it right =) )! Do you have some tips how to do it for the first time? Coz, honestly, I can’t hold my feet not to fall to the ground…. =(

    • You can put your feet under your couch or have someone sit on your toes!

      • Ai

        Thank you for your tips, Cass!! I’ve been practicing for doing it with pillows on my feet. Hehe… I’ll try to do it without any helps. Thank you soooo much!!! =D

  • Jessica

    I was wondering if I could replace the oatmeal for a slice of orowheat whole wheat bread or whats a replacement for oatmeal ?

    Do i have to eat tilapia or can i just eat chicken again ?

    I tend to do my workouts in the mornings around 8 and wake up at 7 should i eat my first meal after working out or what should i eat before going to the gym ?

    • You could have millet, brown rice, whole grain or sprouted bread instead of oatmeal. Quinoa is great too. You can eat chicken instead of fish. You should eat a lil something before you go to the gym if you feel you need it! Fruits & nuts are a good option.

  • Emily

    I’m trying to acess the meal plan but it just opens up a spreadsheet with your intro on it, and nothing else. is there any other link you have to get it?

    • Look at the tabs on the bottom of the spreadsheet. The meal plan is there.

  • brenda

    HI CASSIE!!!
    i am from colombia and me and a couple of friends are going to start your awesome challenge, just have one question….. mmm … we hate the idea of eating the same food every week…. what can we do? because we really want to do this! thank you!

    • brenda

      sorry for the cassie! my friend didn’t know how to write your name :P

    • You can use the substitutions in the columns! Or just eat lean protein and veggies. That’s your safest bet.

  • LeighAnne

    Hi Cassey!
    I’ve been reading your blog for about a week now, and I finally started the 90 day challenge yesterday (better late than never, right?! :) ). I would’ve started last week, but I was finishing up training for my first 1/2 marathon and I didn’t want to stray away from that schedule. I ran the Savannah Rock ‘n’ Roll on Saturday in 1:46:31! :D So now that that’s over, I’m ready to focus 100% on this challenge and give it my all! I’ve always been a cardio junkie, so doing pilates will definitely be challenging. I did a handful of your ab/oblique exercises (getting in 50 mins. was tough!), and let me just say… today, I am soooo sore!!! I’m loving it! Thanks so much for your hard work in putting together such an awesome challenge. I look forward to the coming weeks. And, congrats on being named YouTube’s trainer! You deserve it!

  • Yvonne

    Hi Cassey,
    I’ve been following the workout regime quite closely and I’m seeing my calves slim down already. However, my thighs still look quite chunky, do you think I need to do more cardio to lose the fats on my thighs

  • Emily

    Hey, Cassey. I am doing the challenge and have been going strong, but cheated a little bit today (had a brownie…)! Have I completely ruined everything? :/

  • Ai

    I’m about to start your challenge by tomorrow or maybe by Thursday. I wanna ask about Monday Total Body Sculpt. Should I download all videos or I take just some of them? I’m a school girl and I get in to class at 06.30 a.m What time do you think would be the best for me to do the workout? I still want to do it on my school days! I wake up at 04.15 every morning, for your information.
    Oh, and I don’t have any mats so is it okay to just do it on the floor? Will it hurt my back sometimes or something? Thank you for your time and for the answers… Sorry, I’m asking too much. A really beginner! =)

    • Yes you can do your workouts on the floor. And do your workouts after school, so that you get enough sleep instead of doing them at 4am.

      • Ai

        And about the videos, should I download all videos?

  • Rosalynne

    Hi I just found your site and absolutely love it! I know I’m a bit late but I think I really want to try this challenge! Is there any way to still sign up for the newsletter? Thanks!

    • I got rid of the newsletter. The challenge is on my blog.

  • Annemie

    Love this 90day challenge … but I was wondering … You have to do one hour of POP exercises. Is it ok if I do 30min in the morning and 30 at night? Or should I complete the hour in one session?

    • 1 hr is better if you can but no harm in splitting it up!

  • Lorie S.

    I’m starting on Sunday, November 6th. I just came across your youtube channel last night, and I love it! Even though I am starting late, I plan to complete the full 90 days.

    Thanks so much!!!

  • I am SO SO excited to start this! Thank goodness I stumbled across your page!

  • Hi Cassey! Just found out your 90 day challenge, and I want to start it now!! How can I be part of it, part of you girls?! How can i receive the 90D Challenge on my mailbox? Love x x x

  • Migle

    Labas Cassey! I will definitely join! Thanks for your effort to make us more beautiful and live healthier :) Greetings from Lithuania ;)

  • Cami

    Hi.I would like to know if pilates can help me to have thiner legs.I have the knee and the uper thight pretty thick.No metter how thin i am my legs remain the same :(.I heard that the knee can became thiner only with surgery and i really don’t want to do this.So….is it possible?My knee are 15 in /38 cm and i would like to have 12,5 inches. What exercises should i do?(sorry, my english is very bad, i am using google translate) :)

  • Cami

    Hi everybody.I am from Romania.Cassey, u look great .From tomorrow i’ll start the 90 day chalange.In fact i started to do some sport for 2 month with other programs but i want to try Pilates also.
    good look to everybody.We will look great :).

  • Anemix

    Hi Cassey! I’m starting your 90 day challenge tomorrow, but I was wondering (I’m a total beginner when it comes to Pilates), is it ok to just follow your videos even if I don’t have any weights or accessories at home? Will I still gain muscle even if I don’t do weight lifting at a gym? Thank you dear!

    • You don’t need any props for my exercises and yes you will still gain muscle.

  • Valerie

    Can I still join? and where do I go to sign up for the newsletter? :)

  • Sarah

    I was hesistant to start since it is the holidays. Then I thought, this is exactly what I need to do! This will help me stay away from all of the processed junk during the holiday season! Bought groceries today and starting tomorrow :)

    • Kaiileah

      Wouldn’t this eating plan be too intense for someone who’s been eating poorly for months on end? It could be hard to go “cold turkey”. But I was thinking of trying it out. The fact that the workouts are all online makes them a little easier to find time for. Are they too difficult for beginners though?

      • There are beginner’s workouts. Just look under the workout video index. The plan may be a bit intense but really, whole foods are delicious.

  • I’m totally late but I plan to follow this because I need it. It’s a great kick start!

  • So I realize I’m a little late to this but I plan to start this today. It’s just what I needed for a kickstart!

  • melinda

    I am now on day 5 on the challenge and I feel great! not only im seeing results physically( slowly but surely) but emotionally as well and I AM SO GLAD TO BE IN THIS CHALLENGE and this is so worth it. Everyday I am inspired to love myself and take care of me and I have you casey to thank!!!! i’m going to stick through to the end! THANXXX CASEY!

  • nooneytoons

    i keep trying but i dont like oatmeal AT ALL unless its crunchy baked somehow. what can i do to substitute it in breakfast? i was gonan do quinoa insted but i just dont have time to make it all the time to have ready for breakfast

  • Liz

    Today is my first day starting the challenge. I work nights so it is very hard to find someone to work out with or even time to work out when I’m not sleeping or at work. I recently injured my knee through overuse so high impact exercises like running and stairs gets frustrating. So now I am trying Blogilates. I really need some motivation to get me through winter and holiday temptations.

  • sooyoung

    thank you so much cassy i really enjoyed with doing video before they are so much great thank you so much

  • sooyoung

    i really want to go with this challenge and iam asking you if i could start tomorrow because iam late and i want to ask you if i could take off one of the meal for example i live in village and our supermarket does not have the otemeal every day and iam afraid of been not found the otemeal someday please help me and i hope to repley on me because i want to do this diet and i really need it

    • Just do your best to eat clean! That’s fine.

      • chandni

        im nt able to open the meal plan page!! plz help!!:)