Feel this Moment – POP HIIT 6

Feel this Moment – POP HIIT 6


feel this moment pop hiit 6 small

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Hey POPsters!

Here is your new POP HIIT – Feel This Moment printable! You’re on day 18 of your #thisisMYJULY calendar! And here are the moves! Lemme know in the comments where it stands on the toughness scale 1-10.


I decided to keep it pretty simple and use just one piece of equipment this time. I am using a medicine ball, but if you don’t have one – a weight will and a block to add height to your legs for #4. Also!!! I spent some time on the beach the other day and filmed gorgeous routines for you! So you’ll be able to work out with me in an inspirational setting!

Unfortunately, while we were filming someone broke into our car, smashed the back window, and stole my laptop! Argh. Artwork. Videos. Pictures. Memories. I was upset, not even for the computer, but for the files. And this isn’t the first time something like this has happened. But the day had just started (it was morning) so I couldn’t let a mishap like that affect the rest of my day. I am telling you this story because I want you to know that you can control your feelings if you choose to open your mind and release your anger. Yes, I lost something that is an essential part of my life but I told myself to let go. It’s gone, and there’s no sense in feeling bad or feeling sad. If I get angry, it will upset me and everyone around me. So I put on a smile, moved on, and will try to get another computer sometime this weekend. This whole “letting go” thing is not easy. People usually tend to want to blame someone or make others pity them for their misfortune as a coping mechanism. You’ve got to understand that these feelings are yours and you can’t let them control you. YOU control YOU. So if you’re having a bad day, just know that you’re amazing, one of a kind, and an overall good person. Be resilient.

<3 Cassey

PS – for those of you waiting for Cheap Clean Eats…it’ll be up tonight! We’re making burgers! YEAHHHH!!

54 thoughts on “Feel this Moment – POP HIIT 6”

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  1. Whoo! Just completed this workout for the 10th time and I feel amazing. I change up one or two of the exercises for one of the ones I hate the most: squat jacks and I feel invincible!

    Thanks a lot Cassey! You should make MORE HIIT and cardio workouts! They’re my fav!

  2. nikki says:

    so sorry about your laptop and I hope you get an other one, is not that easy to say that but sometimes you have to move on and let it go, this things happens, but theres always something to learn about this and like the people always said, the things happens for a reason,hope u’re ok now. Love you Cassey 🙂

  3. When some one searches for his vital thing, so he/she needes to be available that in detail, thus that thing is maintained over here.

  4. Cam says:

    I wanted to do this hiit today cause its one of my favorites. I’ve been having a bad week cause I too lost something that was, in a way, stolen from me under very unfair circumstances. I read your message and I looked at it as a sign to stop being angry and affecting others because what’s gone is gone. YOU JUST PROOVED WHY YOU ARE MY INPIRATION NOT ONLY IN THE GYM BUT ALSO IN LIFE!

    I love you sooooo much!

  5. Mélanie says:

    I love you site, thanks for sharing these videos!

  6. Niki says:

    I love this one.

  7. Kendall says:

    Very sorry about your car! Last year my professional quality flute was stolen out of my car right before an audition! I didn’t even realize I had left it in there because I was distracted with unloading groceries. It meant the world to me because I was a music major and music was my life!!!! It is great to see how well you dealt with that! Eventually things worked out and they caught the person who stole it and I was able to have my nice instrument for graduate school auditions!

    Can’t wait to do this next POP HIIT!!!! They have been amazing so far! Already seeing results! 🙂

  8. love this post. something we can alllllll work on!

  9. Sandy says:

    Such a good workout!! I really enjoyed it!! While I was doing the workouts I was jamming to Chris Brown- Turn Up the Music, David Guetta ft. Snoop Dog-Sweat, and Will I Am-Power. Amazing songs to workout to. It gets you pumped up!! ^^

  10. ariella says:

    this was so hard!!!! ugh!!! i finished it, but struggled a lot through the hip twists and pushups. i didm’t have a ball, so i used 2 ten pound weights, but dropped one of the weights through the over the rainbows on the second and third set cuz my arms r still sore from wednesday! i give it a 9.

  11. Lydia says:

    Just finished this POP HIIT! I’m giving it a 10! Those ball pushups were so hard for me! Thank you Cassey!! 🙂 And I’m so sorry to hear about your stuff being stolen! I’m glad you’re ok though, and that you can still keep a good attitude. Thank you for being such a great role model!

  12. Michelle says:

    OMG so sorry to hear about your laptop! My car was stolen earlier this year. It’s pretty much the worst feeling ever, but your attitude is amazing as usual!

    I just did Pop Hiit 1 this morning at the gym, and I think my arms are going to fall off already! A dude even approached me and asked what “system” I am following….he thought I was doing Insanity or something! I said nope, it’s from this awesome website called Blogilates…not sure if that meat head will become one of your fans, but he was impressed nonetheless! I also made your key lime pie today. OMG LOVE! Especially b/c I’m trying out a gluten free diet b/c my stomach hasn’t been feeling too well lately. Thanks for all your effort, Cassey, your fitness and food rocks!

  13. Matilda says:

    Hello, I wondering if you can do a serie or just a relaxing video with yoga or stretch?

    Good night,
    Swedish girl Matilda

  14. Ange says:

    Today was a 9! The geckos were a 10 though! And the ball hops burned but it was a good burn! As my friends say, “Enjoy the burn, love the burn, be the burn!”

  15. Ange says:

    I’m SO sorry! Thanks for you’re hard work in still getting this out to us!

  16. Christine says:

    Your resiliency is defiantly rubbing off on me! Thanks for the inspiration! 🙂 This POP HIIT was KILLER!! loved it, made me sweat happy! 😀

    happy happy girl,

  17. Aimee says:

    I know how it feels to have your stuff stolen, I’m sorry about that! Your attitude is awesome though! Also I think this was an 8 I did it today and I think this is my favorite pop hiit!! It was challenging but something I could power through. The others were super challenging for me especially when they had a lot of upper body after the Wednesday workouts haha that’s my weakest area. Thanks Cassey!!


  18. Sara says:

    Cassey you’re amazing!
    Thank you for making this workout so easy to do without any dumbells, weights, treadmils or empty steets to run 😀
    I’ll do it tomorrow, good luck everyone! <3

  19. Ellie says:

    You are inspirational Cassey!!! You always brighten my day, and I’m so sorry about everything you lost, this doesn’t make up for it but think about all the amazing new memories you will make….and also you are human and humans get tired, don’t push yourself to hard, take rest when you need it or want it!!

    1. s6milerun says:

      Well said!!

  20. Jennifer says:

    I would rate it about an 8…. stairs definitely killed it at the end:-) SO sorry about your laptop… the memories more than anything! Thankfully they will always be with you in your mind and heart. Good for you and your great attitude- you truly are an inspiration as a human being, not just a fitness instructor! 🙂

  21. Anna says:

    noone can motivate me to work out the way you do. not only are you an amazing instructor, you’re also an incredible human being! love you so much cassey <33333

  22. Lilly says:

    Cassey I’m so sorry to hear about your laptop! Some people’s children…
    On the other hand though, props for being so positive about it, everything happens for a reason 🙂 You are such an inspiration for all of us, and I really can’t thank you enough for motivating me to start working out so much more intensely! I didn’t think exercising six days a week for an hour could possibly be fun, but I actually look forward to it! I’m going to try one of your muffin recipes before I head to work today.
    Anyways, thank you again for everything, and have a great weekend! 🙂

  23. Sabrina says:

    Hi Cassey,
    I’m so sorry to hear about your laptop, still know how sad I was when mine got stolen… But I couldn’t really stick to the sadness, that day I had to work in a childrens hospital (taking care of a sibling while the child and parents are in therapy) and this time I had to work with a super sweet boy named Justin. He was the sweetest kid you could imagine and I got so absorbed playing with him hide and seek, painting pictures, reading books and and and, that I simply forgot about the laptop. When I went back to the university some of the other students had heared about my dilemma (exams were coming up and of course all my notes were lost) and had sent me their notes to study with – even people with whom I had very little contact with. I was so thankful about this unexpected act of solidarity that it was easy to stay in the good mood 🙂
    Unfortunately I can’t give you any photos or memories back, but I would like to support you with your new laptop. Would you be ok with that or would you reagard that as an affront? I just feel so grateful for all the free workouts and motivation, and I really want to support you with a new start. Let me know if you would accept that, it wouldn’t be that much anyway, more like a gesture, I’m still studying.

  24. Naomi says:

    Thanks for the extra special (and constant) boost. I tried using a small round trash can, the kind you keep in a bedroom as my medicine ball, and I put a large bottle of detergent inside for weight. It was great for the first 2 exercises. When I put it on the floor for pushups (which didn’t work anyways, too soft) the lid leaked and I had detergent all over the floor. Next thing I know I’m sliding everywhere, and I had to stop and mop before going on. But I finished all 3 sets, so yay for clean floors and a work out all taken care of.

  25. Meagan says:

    Aww! I’m sorry that happened to you. 🙁 The saddest part about it is the memories… but you are right. Good job for staying positive and pushing through it! Can’t wait for the video tonight! 😀

  26. Leslie says:

    Cassey, I agree with several of the other popsters. Get your rest…do something super relaxing. You give so much to us, and we are so grateful. I’m sorry to hear about your computer, and totally inspired by your attitude about it. I’m pretty sure no one (in the US) is going to be making any burgers right now anyway, so we can wait until you have gotten some much needed rest!! <3

  27. Sammyt says:

    So it’s about 10 my time and I just saw your workout was up so I’m gonna have to give it a run tomorrow. Like someone else posted..wth is wrong with people? I seriously think that’s the ballsiest thing to do. But I must say its sort of a good thing that you didn’t go back to your car. People like that are cracra! I had my car..new car broken into and I felt so violated. It took a lot of prayer and realizing that that person who did it couldn’t go on doing it there whole life without some consequences. And now years later I hope whoever it was can look back at that time and go forward in peace and forgiveness. Much love hon! Keep hittin#us with these awesome workouts.

  28. Niki says:

    I’d say this one was a 7. I had to double up my workouts and I ended up doing yesterday’s upper body day, today’s POP HIIT, and I even threw in VS Abs and Legs on Fire! I had a lot of energy today! Thank you so much, Cassey. I’m a teenager and getting fit and eating clean at my age and with my schedule is difficult, to say the least; however, you have inspired me so much to keep on working, and because of you, I can be healthy and fit instead of resort back to my unhealthy habits of dieting. Thank you!!

  29. Melissa says:

    I’m so sorry to hear that your laptop got stolen 🙁
    But you are truly an awesome person Cassey! That positive attitude you got is really amazing! I’m also in the middle preparing myself on losing something, or rather, someone important to me, so your “smile, move on, let go” and “you control you, be resilient” message hit me so hard. You’re really an inspiration!

    For today’s workout, I give it 10/10. It was tough. I don’t know, maybe I’m already tired or a little bit mentally exhausted. I managed to complete the whole thing, but I almost gave up. Still, I don’t know why but I just don’t want to stop, so I did some heavy modification and add more rest time, but I didn’t stop. I was so tired and almost crying in the middle of set 2 why it felt so hard hahaha… Usually I can keep myself motivated throughout the workout, but this one made me want to curl up on my mat that looks a pool of sweat now haha~
    I feel so good now because I didn’t gave up, because that feeling after completing the cardio blast was such a bliss and it makes me happy. I know I can do it!
    And the printable is so lovely! This one is my favorite!

    So thank you Cassey! I hope you got a good sleep last night XD

  30. Stephanie says:

    Thank you so much! I was having a bad day, just letting my emotions get a hold of me and this post really made me tear up. I’m going to let go and stop moping! And also get up and do this workout haha 😀

  31. Deirdre says:

    I admire you so much Cassey. These days, even the smallest thing can tick me off, and I always been on edge of either exploding or breaking down. I love your attitude. I’m so sorry that something like this has happened. Is it really unsafe in the states? Oh my.

    Chin up Cassey, we all love you!

  32. Sarah says:

    thanks so much for the video today cassey! pop hiits are usually the hardest for me but ill be sure to try my hardest! (: i appreciate the extra uploads this month too, it cant be easy uploading 4 videos a week. im so sorry about your computer, it would devastate me, but thank you for inspiring me to keep my head up when something negative has happened. love you Cassey!

  33. Lynn says:

    Cassey, you are truly a wonderful person! You inspire me more and more everyday. Btw the background for this printable is beautiful!

  34. Olivia says:

    Today’s workout was a 9 for me, I wasn’t as motivated as usual so I was a tad sloppy during it, and I was mad at myself for doing so. Basically, today was tough lol.

    Cassey you are a real trooper and angel! If someone broke into may car and smashed the window and took my laptop, I would be inconsolable! You’re so strong for accepting it and moving on so quickly! Your strength inspires me every day!

  35. Legacy says:

    Bless your heart Cassey!!! I’m so sorry about what happened but it’s so amazing how you let it go and not let it ruin your day! You are so inspirational on so many levels. You pick us up and tell us to push it and train like a beast to look like a beauty. When something bad happens to just move on and smile. Your probably so tired and exhausted sometimes, yet you still manage to help change peoples lives. Whether it’s to be healthy, eat clean, and exercise or to just be an overall good person. I love you Cassey and couldn’t thank you enough! Your so great<3:)

  36. Barbara M says:

    Today’s POP HIITs really tired me out. I sorta went sloppy on the cardio hehe. I’m a beginner, I’ll get there.

    Sorry to hear your laptop got stolen!! My friend found herself in the same situation and her final essay was on it. She had no choice but to start over and she only had 2 days to rewrite her entire paper (i think it was 7 pages long). People who steal are those who namely can’t support themselves with the income they have. They get this temptation because there is no other choice. Some do it because they see an opportunity and just do it without caring about the victim’s feelings. But they end up either keeping it for themselves or selling it to earn some cash. We all just have to be extremely careful with our belongings…

    I love Cassey’s positive attitude, she is so totally awesome!! ^_^

  37. Nontalie says:

    Hey Cassey!
    I really love your work (to start off), but I just want to say that it’s ok to let yourself “grieve” for your lost. Some stole a piece of your life and a lot of your memories. Your computer and technology is how you make a living, and so when someone takes it away from you, you literally lost a piece of yourself. The grieving doesn’t necessarily have to be a pity party and bring others down around you (like you said), but you need to allow yourself to take the time and recover. Trying to cover it with a smile isn’t always the answer either. You’re so right in that you can control your emotions, but you have to know that we have all of those emotions for a reason, and to only allow yourself to feel some of them isn’t healthy either. There are good constructive ways to grieve, and I think you know that. I just want to make sure you take the time for yourself and allow yourself to recover. Letting go and moving on is a natural step, but it’s not the first one. Give yourself some time. You deserve it.

  38. Vicky Mei says:

    Im glad you didnt let something bad ruin your day 😉

    Cassey, you should try dropbox 😉 you can save all your documents and files there so you will always have them 😀

  39. Amy says:

    That stinks! Thank you for the reminder about being resilient! That is such a healthy way to go through life. Capable, calm, and resilient!

    This is my first time commenting on your blog. Amazing amazing amazing work Cassey! I am so excited. I am doing the May Muscles calendar right now (even though its not May, but I wanted to see my muscles!) I wake up early every day before work to get the work out in and your positive attitude is AWESOME! Its like a fresh cup of coffee 🙂

    Thanks for everything Cassey! You can go to sleep every night knowing that you are healthy role model for so many people 🙂 Keep smiling!

  40. Kaitlyn says:

    what is wrong with people! good thing you are such a positive person! i don’t know if i could let something like that go so quickly. i definitely would be very upset, but, like you said, there’s nothing you can do about it so it’s best to just let it go. you are such an inspiration, cassey! i hope you know that you help millions of us everyday in our health and fitness journeys. you are doing a great thing 🙂 anyway, love the new pop hiit – can’t wait to try it! i also can’t wait to see your burger recipe!

  41. Molly says:

    Cassey, you inspire me SO MUCH to be positive. I’ve decided to start being more positive because I see how happy you are and you taught me that I am in complete control of my feelings. I can’t believe someone stole your laptop! If that happened to me, I would be going crazy! I’m going to remember this story whenever I feel like getting mad. I hope everything goes well for you, Cassey. Love you! <3

  42. Aja says:

    You are amazing, Cassey! I could not keep my cool if someone stole my laptop. My blender broke yesterday and it just ruined my entire day. You are such an inspiration and absolutely wonderful. I hope that we can continue to be a part of this awesome community you’ve created until we all get old and die.

    Also this workout looks amazing! I can’t wait to do it. Gotta wait for the temp to cool down. 🙂

  43. Alexis says:

    Hey Cassey-
    I just completed a beginners workout calendar and am wondering where to go from here. Do you have any “next step” calendars for me to try. I have very limited work out time per day so I really love when a few videos are hand picked and organized so I can mindlessly find the videos and get to work!!

    Let me know I am anxious to continue with POP Pilates I love it!

    1. ariella says:

      try to do regular pop pilates, but modify it for yourself! she almost always provides a beginner modification to most of her moves. or for example, do this workout, but don’t do all 3 sets. strive for 2. “we are all on our own fitness journey” Cassey quote!!!

  44. Aneesa says:

    The background of this workout is gorgeous! I’m twice as suspicious now–it must be a really tough one. 😉

    Get your rest, and don’t worry about us today. We’ve got more than enough to work with! Just please take care of yourself xx

  45. Tarrie says:

    Thanks so much, Cassey! Glad to hear you are ok!You are always so prompt that I was getting concerned that something was wrong. Glad to know everything is all right (well, if lack of sleep is all right). I totally know the insomniac feeling! Rest up, take a nice hot bubble bath and relax with a cup of tea. =) love ya girl!

  46. Wing says:

    Thank you Cassey <3

  47. Nana says:

    Cassey! <3<3
    Don't worry, I can wait 😉 But I think you need a rest! :3
    Any way, love your POP HIIT (and all your workouts too ^^) and today one's background is just… I LUVV IT!!!!!! *^*
    Much love <3

  48. Anne says:

    Has anyone else had trouble printing off some of the “printables”? Half of mine are coming out way too big and only a portion of it is printing out.

  49. Cathy says:

    I am loving these HIIT workouts! Thank you for all your hard work!!!!

  50. Sara says:

    awww cassey!!i think u work way tooo hard!!u need rest swty!!!btw de background of todayz pop hiit printable is adorable!!!!<3

  51. Kasey says:

    Rest up Cassey! Lots of Love, shut your peepers and get some beauty sleep!