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Spring Fling Workout Series! To Achieve your Most Confident Body!

March 8, 2013



Spring Fling Workout Series! To Achieve your Most Confident Body!

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Hey POPsters!!!!

Here it is! Your new Spring Fling Workout series begins now!

This is PART 1 which focuses totally on toning your muscles and working them like crazy…expect to say “OH MY QUAD!!!” at the beginning and “Cassey, you’re kicking my abs!!!” at the end 🙂

On Monday, you will see PART 2 which is all about FAT LOSS. You will see a new move called “knee crazies” at the end of this video. Tiny preview for you pleasure. I know some of you have lower body joint impact issues, so I did provide a modification in the video so that we can all still workout together.

I challenge you (food-wise) to the following from now until the new video comes up:

1. Upon waking, drink a glass of water with lemon squeeze

2. At least 1 veggie at every full meal. If you’re snacking, choose a fruit, veggie, or nut.

That’s all. Just gonna keep it simple! Fri, Sat, Sun, Mon. That’s it. If you’re not already doing this…trust me – you will see a change in your body! You’re gonna be flushing out the bad and nourishing with the good. Even if you’re coming from a place where you have a bad relationship with food and you despise the taste of veggies…hide a lettuce leaf somewhere in your meat or blend a small amount of spinach into your smoothie. Take small steps. As long as you’re taking steps! And for our eat clean superstars…why don’t you try eating your veggies raw? And/or reduce the amount of sodium on them for the next few days.

Me included…I’ll cut back on the Sriracha 😛

Added sodium makes you bloated and retains water, so if you can cut it out as much as possible, you will see and feel a difference this weekend. But the best part is…your taste palette will begin wanting unsalty foods because you trained it to like the taste of natural flavors. Beware. Everything may taste bland at first, but you will learn to truly embrace what nature gives us!

Have  a fabulous weekend! I will be reading all of your dream mail as I sip on apple cinnamon tea or if it’s hot…a banana spinach almond milk smoothie!!!

Will be instagramming @Blogilates and making a video for y’all soon on BlogilatesTV! Will try to respond to as many as I can! Keep sending me pics and postcards. I GET SO EXCITED WHEN I SEE LETTERS FROM YOU!!! My address is:

Cassey Ho

PO BOX 3397

Santa Monica, CA 90408

 What will you be doing this weekend?

Much love forever and ever!!!

<3 Cassey


CLOTHES: “Be Who You Wanna Be” Top from, Billabong ombre shorts from TJ Maxx last year, and bikini top from Vix.

48 thoughts on “Spring Fling Workout Series! To Achieve your Most Confident Body!”

There are 48 comments posted by our users.

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  1. Michela says:

    Hey Cassey! ~

    Today I did the whole Spring Fling Workout, but I am not sure that I got it right. How many times I have to do the entire workout? Should I repeat two times per part? I’m sooooo confused!!
    Thank you 🙂

  2. What’s up Dear, are you in fact visiting this website on a regular basis, if so then you will without doubt take fastidious knowledge.

  3. Burcu says:

    Cassey, i really love your workouts and this one God it’s killing me everytime.I just need to ask which of your videos can make my quads skinny?

  4. Maren says:

    Hey! i’m 21 years old and I want to find someone to share motivation with, support eachother and just getting to know someone that is in “not so good shape”, and wants to get in better shape, to slim down, and most importantly to be healthy.. i’m not going on a diet, just making small healthy chages in my life, if you want the same things, just E-mail me on (marenstenhjem(at) telling me what you’re “starting out” with, and what you want to acheve! hope to hear from someone soon! 🙂

  5. Abbie says:

    I am doing a 26 mile walk in May and i would be so incredibly gratefull if everybody could sponser me on the link
    All the money raised goes to 3 main charities helping children dealing with cancer and their families. Thankyou. =) x

  6. Sarah says:

    So do you have a t-shirt that says “Learn to Love the Burn!” ? 😛 Both of these workouts are great. Can’t believe how much the dance burns. Thank you!

  7. Sheldon says:

    Thank you for posting this has been enjoyable reading. Spring is always a good time to start new.

  8. Breana says:

    I have to say everyone on here is so inspirational! I actually found out that i love to workout and when you don’t have access tot he gym these vides are absolutely fantastic. Thank you for all the motivation cassey! You’ve even kick started me to create my own routine at the gym! and i love love love cardio kickboxing classes at the college im attending. I’m finally close to my dream body and I’m starting to see my abs! xo your’e the best

  9. marion says:

    Hey Cassey,
    I recently started following your videos and I noticed every time I’m in plank position my wrists hurt to the point where its a struggle to continue. Is this normal for a begginer, will it become easier for me when I get more used to that position?

    1. Emily says:

      Hi Marion,
      I’m just starting too and I had wrist surgery so I was having trouble too. Take a look at the beginner series. (the drop down menu at the top that’s yellow-orange color, go to series, then go to beginners.) Look for the video called AB TIME. Cassey shows all different plank variations. I use the variations in other videos as I need them. It also helped me to write what variation worked the best so that I could do the video with my variation for a few times, then push myself to try the next step up. Sometimes making a fist helps or sometimes putting two dumbbells on the floor where your hands go and use them like handles. Usually the first time I try a new video I have to take some time to experiment to see how I need to modify the move so that I keep proper form.

      It’s getting easier for me, so I bet it will get easier for you too!

      I also found the total body beginners very helpful for breathing correctly.

  10. I’ve always been a pro-veggie person. I always make it a point to have at least 2 veggies on every meal. I find it more light in the stomach compared to eating pork and beef. As for drinking water with lemon squeeze? Haven’t tried that. But will do.

  11. Chris says:

    I love the Spring Fling Workout! Thanks!! Can’t wait for your second one. Also love the “hang ten” postcard. Whoever drew that is very good!!

  12. sue says:

    Hi Cassey! I’ve been having an incredibly stressful past few weeks. And your site and youtube vids help to brighten up my day & working out helps too. I was wondering if there is anything in particular you do/think about when you’re feeling down or stressed out. Any happy sources of inspiration to keep your spirits up? I just want to keep trying to be positive… thanks!

  13. Elena says:

    Just did the video! Better late than never haha. I was proud of myself because I didn’t struggle too much! Yay 🙂

  14. Melissa says:

    Hey Cassey!
    Love the Spring Fling vid… can’t wait for the cardio version!
    Actually I have a couple questions for you and I didn’t know where to put them…
    First – How do you feel about The Biggest Loser? Do you think it promotes unhealthy weight loss and views of obesity or do you think it’s inspirational and entertaining? I personally love it! Maybe you could make a blog post about it?
    Second – Do you think you can make a page on your website for all the workout calendars you’ve made so far? It’s nice to have different ways to plan out my month available 🙂
    Third – Is it necessary to complete the workouts for a day in the calendar in the order they’re written? Or can we do them out of order? Also, does it impact the effectiveness of the workout to break up the videos throughout the day instead of doing them all back to back?

    Sorry about all these questions – they’ve been accumulating! I love your videos and website!! Thanks for all you do for us! <3

  15. PA says:

    Hi Cassie! I immediately followed your advice and choose veggies for my lunch and dinner! And the next day I went out to purchase some lemon! Yay! Hopefully I can keep this up consistently and achieve a healthier state of being 😀

  16. Sonia says:

    I appreciate your concern for gals/guys with joint issues! Would love to try your video!
    I happened to come across this recipe for homemade Sriracha sauce. Might help to cut sodium down if you DIY it? Here’s a link

  17. Maria says:

    Hey Cassey!
    My sister and I started doing your videos about a month ago and we were instantly hooked! They’re so much fun and you’re so entertaining to listen to during the workouts and I’m finally working back up to the fitness level I had in high school – which was way higher than it is now. ^.^”
    The bad ligament in one of my knees (old sport injury) made it painful to cross my leg over to do the bridge lift in this video, so I wasn’t able to do that part. Other than that, “Oh my quad!!!” lol
    Keep posting great videos! <3

  18. daniela says:

    this week was difficult to follow the calndar, i saw my ex boyfriend with a gir,l and they were not talking 🙁 . I felt so blue, ib wanted eat ice cream and cookies.

    1. Liz says:

      You should use that to motivate you to workout more!
      Get yourself in really good shape and feeling confident then when you see him out and about you’ll know you look better then anyone he’s with!

      You’ll also make him jealous of every guy you get with :3

    2. Elena says:

      I’m sorry to hear that I hope you’re all right. Don’t worry though, exercising is great at making you feel better. It’s best to deal with sadness in a positive way and working out gives you a rush and makes you feel great. Even if you get off track and eat cookies ( we’ve all been there) don’t give up! 🙂

  19. Miranda says:

    Such a fun workout! i’ve been doing your videos for a week combined with healthy eating and i’m already feeling much more confident about my body! i have one more week to go before my cruise so yay!

    music suggestions: anything by Marina and the Diamonds, starstrukk by 30h3! always makes me pumped, and lady gaga!

  20. Camilla says:

    What Cassey, are you trying to kill me on purpose?! Did this video about five hours ago, and my legs are dying right now! They won’t stop hurting..
    But then again: Sore today – strong tomorrow!
    Love you!

  21. Jen says:

    Hi Cassey I just downloaded your march calendar and i was love the fact that you have a routine for those of us who aren’t sure what routines to do on each given day. I’m wondering if you could do the same with a meal plan? I have been looking at your recipes and i love the banana pancakes even made them for my kids and they love them too they didn’t even know how healthy they were:-) However I’m not a vegan eater and was wondering if you could provide alternative meals for those of us who like to eat meat and that are more appealing to kids?
    Thanks so much

    1. Liz says:

      Cassy has three different meal sections on her site for Vegans, vegetarians and a “regular” diet!

      Heres a link from the 90 day meal plan

  22. Ashley says:

    OMG! I should def. try to put a veggie in my morning smoothies! Right now I do 1cup almond milk, 1 scoop chocolate whey, 1 whole banana, and 1 scoop almond butter soooo yummy! But now I’m thinking I should try some sort of spinach blend!

  23. Nina says:

    Ps: after surfing through your website I saw that there aren’t many stretch videos. As a yogalover I would be really happy with a somewhat longer stretch video. Especially if you work out like 6 days a week and still want to do ‘something’ on the 7th day a good stretch video that tackles all major muscle groups would be great! That’s my request 🙂

    1. Britt says:

      Same here !! ^

  24. Sarah says:

    Because I love you and want to help you with cutting back…here you go:

  25. Nina says:

    Oh my god. I just discovered your blog and I am a dedicated fan from now on! It suits my lifestyle so well. I’m a vegetarian and love to eat clean with the occasional unhealthy snack now and then and I love to work out. When I’m working out I like to mix things up and fortunately I get to do that at my gym, they teach just about everything from TRX to yoga.

    On the weekends I don’t get a chance to go to the gym, because it is next to my office which is a 2 hour commute from my home. I’m so glad I found your videos, because they are inspiring and you are a great teacher (good and on time cues, fun personality). Thanks a million!

    Also, you might like to know that I am from the Netherlands and found your blog because it is mentioned on the blog of our most influential beautyblogger –> Way to go!

  26. Challenge accepted! (will regret it later, probably)

  27. Hoe says:

    Hi Cassey,

    I am writing here because I feel that I need your advice. I have been working out for around two weeks and I can see my body is getting firmer and muscles are growing. However, my body weight is still maintaining and I can’t see there is any sign of losing all fats from my body. I have changed my eating habits, cut all the oils and fats, but unfortunately I can’t take healthy vege everyday since I am living in hostel and we are not allowed to cook here. Please give me advice on how to lose the fats in my body faster. The growing of muscles without losing all the fats makes the body looks the same and I am losing some motivations. HELP ME! Thanks Cassey <3

    1. Dena says:

      Hey, I would say that just cutting oils and fats isn’t necessarily going to help you lose weight. In fact, healthy fats can help you lose weight. What you need to try is to cut calories. Check out Cassey’s video about how many calories you need and if you cut 500 calories a day you should be able to lose about a pound a week:

      That video really helped me. I also use an app on my phone called LoseIt to count calories, and I’ve had a lot of success with losing weight by using it. Also, try and make sure you fit in some cardio if you aren’t already because that helps with fat burning. Hope that helps and good luck!

      1. Hoe says:

        Thank you so much! Dena! =)

  28. Elly says:

    Ahh! So excited for the part 2 vid!
    And I’m definitely taking that food challenge!

  29. Elena says:

    Omg the post card with the poem on it is mine! I got so excited when I saw that! I’m glad you got it. Thanks for your awesome videos. I had such a busy, stressful week but I did manage to run a mile and a half and recorded my time. Can’t wait to keep up with it twice a week this month 🙂

  30. Meghan says:

    Banana spinach almond milk smoothies are the best! I like to put chocolate-flavored, sugar-free brown rice protein powder in mine. I had one tonight after I worked out 🙂

  31. Medallion says:

    I couldn’t do the ab component 🙁 The hollow rock formation makes my back arch…I guess I’m not strong enough to do it yet.

  32. Emalee says:

    I’m so excited to try out this new workout and I can’t wait for the fat loss video as well! 😀 I’m in for your little challenge of eating more fruits & veggies! I can already feel that this is going to be an amazing weekend! 🙂 Setting my alarm so I can get up early and sweat it out with you!

  33. Jennifer says:

    it was fun!! now i really can’t wait for spring weather here on the east coast 🙂

  34. Brittany says:

    Hey Cassey!
    Any tips on toning up the tummy after having a baby? I’m due in about a month and would like to start working on losing any gained weight as soon as I feel able. I’m planning on following your workout calendars. Throughout my pregnancy I have been working a lot on my legs/booty and upper body, and I can definitly see improvement in those areas, so I’m thinking upping cardio when I am able should help me trim down? I don’t think I will have gained much more then 30 pounds all together, so hoping it will come off quickly! Any advice would be great!
    Thanks so much!

  35. Ivori Rose says:

    I’m glad to read that you are going to reduce your sodium =D

  36. Asha says:

    I’ll start the diet part tomorrow (and go through Tuesday)……. I’m making chocolate chip cookies right now XD

  37. Sarah A says:

    Thank you for making a modification for the lower body joints! My hips are touch and go, and I did a Pilates workout, and for two days I’ve been walking like a penguin because I over worked them by accident :[ This is not cute, and I have a date tomorrow! ;] anyway, THANK YOU!

  38. Danielle says:

    Can’t wait to try this work out on Sunday! I just got the POP Pilates dvd in the mail, so I attempted that today. It was so challenging. Only did 30 minutes, but I’m hoping to work myself up to the full 60. 😀

  39. Michelle says:

    sad face! i have to wait to to this new vid! 🙁 i woke up sick ! i can bearly get out of bed to go pee! and the leg n butt workout from yesterday doesn’t make it any less painful! >.< hope to get better soon cuz today was upper body n thats my fave with abs!
    cant wait to do ur new vids!
    any suggestions for clean food while having the sickies?

    1. daniela says:


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