The Perfect Legs Workout + MARCH IS YOUR MONTH

The Perfect Legs Workout + MARCH IS YOUR MONTH

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Hey guys!

NEW VIDEO!!! My Perfect Legs workout. I wanted to design a routine that would sculpt your legs and thighs without any squats or standing movements. I am happy to say that this routine is VERY intense and you will LOVE IT! You’re on the mat the whole time and I made sure that your thighs, butt, and legs will get the definition they deserve 🙂 Go try it now!

Did everyone have fun starting the #MightyMarch Calendar? Supermodel Saturdays were awesome right!!?


(thanks to POPster @ivyheartsyou on IG for the cute collage)

Click here to print this month’s calendar. All you have to do is sign up for my free newsletter and the password will be emailed to you! I decided to split the week up differently this month and give you amazing total body workouts every single day. As usual, every 4 weeks, I change up your routine to make sure you do not plateau with your body transformation. I hope you are taking advantage of my free workout calendars. Please follow them as they work and they WILL CHANGE your body and your whole life. I want you to use these resources!

Take a look at POPster @bunnychan on Instagram who showcased her progress after completing the 12 week New Body Makeover Challenge:


Girl, your muscles are poppin’! Congrats on your hard work and your results. Very proud of you.

Look, you have all the tools to sculpt the life you want right here. Free 12 week clean eating meal plan that I developed with a Registered Dietician that people charge hundreds of dollars for. Free workout plan that again, trainers will hide behind an expensive paywall subscription. So let this March be the month that you decide to COMMIT to your own success without any costs besides your dedication. No more waiting. No more excuses. Start now, start today! My goodness, I sound like I am trying to sell you something, but the only thing I am selling you is a chance for you to reach your dreams once and for all. So let’s do this. FOR YOU!

>> Print the Mighty March Calendar (Beginners, take a look at this calendar)

>> Print the 12 Week New Body Makeover Meal Plan (may not be up for long)

>> Get the Blogilates Fit Journal to record your progress (essential)

And if any POPsters want to share their transformation, please upload your pics and story to Instagram and use the hashtag #blogilatestransformation! Or you can email me at I also saw that you guys wanted a before and after section in the Blogilates app, so I am going to work on adding that topic to the forum. Keep the suggestions comin!

OH! And guess what!? I’m back in the kitch on Season 2 of Cooking Clean with Quest! Here’s the trailer…watch:


Yes that’s right. You saw Billy Blanks, Jason Chen, and some other cool friends of mine. The first episode airs Wednesday on the Quest Nutrition Channel (subscribe here) and you will LOVE what we’re cookin’ up!!! No seriously. Super yum. From apple cinnamon churros, to chocolatey peanut butter sandwiches, and dreamy parfaits…everything is high protein, high fiber, low carb, and sooooo nutritious and delicious! The best part is, when we came up with the recipes for this season, I made sure that the dishes had to be EASY TO MAKE and that the ingredients had to be VERY ACCESSIBLE. You will love 🙂

Alrighty, I am headed to bed now. Got an early POP Pilates class to teach tomorrow (err today).

Love you, talk soon! TRAIN HARD!!!

<3 Cassey

68 thoughts on “The Perfect Legs Workout + MARCH IS YOUR MONTH”

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  1. vipul says:

    wow great article, very helpful. i will apply on my wife.thanx

  2. Kelsey Gibbs says:

    I have a touch of Scoliosis, it has knocked my hips off and my knees!!!! I’m only 14 and have bad hip pain. While I’m in physical therapy do you know of any hip or knee exercises to increase my strength in those areas? Just make ’em real strong! Thank you in advance:) P.s. I love your vids you seem so happy and it helps me to get through the ab ones especially! 🙂

  3. Autumn says:

    Hi I’m 17 and I’m 5’1 and weigh 115 pounds i know that isn’t exactly huge but I’m not toned at all like i have cellulite on the back of my legs and my arms and belly aren’t tight. I want to drop 15 pounds and put 5 back on in muscle. Can any one tell me the best way to do so?

  4. nini says:

    hye there i just started , this calender and i wonder do i need to do a cardio workout? just like cardio for 30 minutes, then we can do a real workout

  5. Joey says:

    Hello everyone,
    I have a question on losing weight, as I’m overweight currently at 63 – 65kg with 153cm. I have been working out on Cassey’s videos for more than 2 months now and I find it difficult to do the workout videos everyday due to my work in school and tuitions everyday. I need to be in the average BMI and to be in 45kg for my health.. So any ideas on this as my meals are unfixable in the mornings as my school starts at 7a.m. and I have no time to prepare my food. I used to be in 75kg last year and I ran on the treadmill for a year to shed off ten kilos, but now as the treadmill is not usable any more. I still love the adrenaline to run but I couldn’t due to parents permission cause of safety..

    1. Hannah says:

      I believe that it really comes down to the food you eat. Exercising will help you shed a couple pounds and gain some muscles, but the food you eat will cause the regained pounds. I’ve been on a diet that encourages yogurt, fruits, and water (yogurt helps burn off belly fat, if this is one of the focuses you’re looking for) and I’ve been on a 117 -120 lbs scale for the past couple months when I was initially 125 lbs. I encourage you to look up a change of diet and see what’s best for you.

      Also, look for alternatives for workouts. My parents made me give up evening jogs due to safety reasons as well so I looked for alternatives on YouTube. Watch some popilates from Casey’s channel or listen to fast paced music and run in place.

      Don’t give up on what you’re working on, you’re already doing a wonderful job for staying committed. I hope this was helpful, and I wish you the best of luck! 🙂

    2. Chloé says:

      I understand you don’t have much time to prepare yourself a healthy breakfast when you go to school because I have the same probleme! I think the best for a quick and healthy breakfast is cereals with milk (healthy ones for sure and milk can be replace with soja milk, coconut milk, almond milk,…). Usually I eat a lot of snacks throughout the day so I try to eat a banana (good against muscle cramps) and a free fat yogurt when I m at school. For lunch I eat soup, I bought one of those bottle to keep your soup hot throughout the day (I do not know how it’s called in Engllish), with bread beacause I don’t like cheese and I eat very little meat. In the summer I also prepare a salad the night before instead of the soup. Then for diner I eat what my parents prepare (don’t have much choice, do I? ). So I manage to eat quite healthy most days and enough too!

      I hope you will see this post, I realize you posted yours a long time ago but I felt I could try and help you! I hope you’re still commited and that you’ve achieved some of your goals! 🙂

  6. Angel S says:

    Thank you for sharing the 12 week meal plan! I am definitely going to try this for myself. You have a very informative and helpful youtube channel! Keep it up!

  7. MIMI says:

    heello,i have a question.
    im 17 years old girl,160 cm and ive been starving myself for 2 months,my weight dropped on 46 kgs,now i have 48.. and i dont know how many calories can i eat per day cuz i want smaller stomach :/ i exercise 4-5 days per week 30 min per day on orbitrek + i jump rope sometimes 10 min or 20.. usually i eat 1200-1400 calories,and with orbitrek i burn i dont know,250? soo…if i eat 1300 per day and burn 200,than i eat BACK those 200 calories.others says that we should eat around 1600 calories..what if i eat 1600 calories and burn 200,will i gain weight??help xoxo 🙂

    1. Jules says:

      Actually I think 2000 calories are like the norm to eat 🙂 I am no expert but 46 sounds like you are quite low on weight for a girl of 1,60…

      Maybe you should eat a bit more calories cause starving isn’t really a healthy way to get a nice body… you could instead eat more but clean? 🙂 I think Cassey really offers alot info about eating clean, recipes and about health topics in generall, you could check out her youtube playlists! ^^

      But starving shouldn’t be something you have to do… after work out pain is way better than the pain of a grumbling stomache!

      So I hope you can find a healthy way to be confident with your body! 🙂

      Good Luck! 🙂

    2. Franny says:

      Hey! Stop worrying so much about calories. Try just eating clean whenever you’re hungry until you’re full and you’ll be much happier, not to mention healthier physically and mentally. 1400 is definitely too low. Eat at least 1700 if you must count them. (: good luck! Stay beautiful!

  8. katie says:

    is it ok if I put something soft underneath the arch of my back when I do ab exercises? because my lower back always hurts. but is it ok that my back hurts?

    1. ELLE says:

      try putting your hands in a triangle position and then placing then under your tailbone this should help!

  9. bepinky says:

    Hey Cassey,
    your legs are so smooth and pretty, do you shave or wax your legs?
    I know thats a very random question but I suppose if we want perfect legs, we want to learn ways to
    make it look perfect and shiny like yours took 🙂

  10. Charlene says:

    This video came at the perfect time, I nearly fractured my wrist a few days ago so my normal blogilates workouts were a doctor ordered no go and then this one came along as I was starting to go mad from no pop pilates, and it is an amazing workout 😀 just using a block under my elbow made it safely accessible ^.^ No excuses for no workouts!! ^.^ Thanks Cassey!!!! 😀

  11. sarina says:

    i hate legexercises, but this video i could do!

  12. sam says:

    Hey cassey!
    thamks for making another awesome vid <3 you so put me through a burn! I was talking back to you the whole time. FYI- I have a love/hate relationship with you…haha. Right when I figured my hip was clicking (left side) you said something about it…I thought for sure that was my stop signal. NOPE! Check out f21s swimsuits. They have some really cute one's for spring!

    Much love for Minnesota. (Were out of negative degree weather!)

    1. Cindi says:

      LOVE Forever21!

  13. Laura says:

    Loveeeedddd it omg !!!!! I’m addicted to your workouts ! Abs all night is my fav i just have trouble getting a schedule to workout everyday 🙁 i’ll start comitting to April’s calendar, that will be my 2014 goal !!

    If you ever come to Paris, holla !


  14. Jennifer W says:

    Hi Cassey, I didn’t receive my password for this month. I’ve signed up for your newsletter and had the password for February, but none for March. 🙁 HELP

  15. Tamar says:

    Hi popsters!

    My name is Tamar, and I also have a blog 🙂 ( I would love to have some motivational friends on there who can help me get through the process of getting in shape. Tomorrow, I will post 6 easy tips to help you lose weight, and I thought it would be hepful for a lot of you guys :). Let me know if you have a fitness-related blog, or you could follow me on twitter @YouTubeAddictt, so we can keep eachother motivated. Sorry for the self-advertisement. Have a great day! xox

  16. Cindi says:

    I have been doing Blogilates calendars since November, this new Perfect Legs workout was tough! Loved it! I mean not so much while I was doing it but now that it’s over i loved it (: I’ve been wondering though, a lot of Cassey’s videos mention doing cardio in addition to the videos but do days like HIITs, HIITilates, cardio dance, cardio abs, etc. substitute that? All the workouts make me sweat but not nearly as much as hitting the elliptical for an hour. Thanks! <3

  17. shiya says:

    hey cassey,
    i am currently trying to lose weight . i got kinda confused while watching some of your videos . in one you said if you do cardio you will loose weight faster but in another pilates video you said that pilates also helps you to loose weight. which one is more effective?? cause i don’t have a lot of time to workout as i get a lot of school work . i eat clean and follow the workout calendar . : )

    1. Rebecca says:

      I think what Cassey is saying is in general, if you do any of her videos, you’re going to lose weight. (Makes sense), but not all workouts are are difficult as others, and cardio is definitely the way to go if you want to lose weight the fastest. I’m also a busy student, so I find following her workout calendar is pretty helpful as it’s about an hr a day of exercise. I’ve only done blogilates for 2 months so far, but I can definitely see the differences already.. 😀

    2. Catherine says:

      Well, cardio burns fat and pilates builds muscles ! But while building muscles, you increase your metabolism (your body uses more energy for the same activity than someone with less muscles) So in order to lose weight, I suggest you to do both 🙂 Plus, your body will look amazing with those muscles compared to not having any !

  18. Jessica Carodine says:

    CASSEY!! I was on You Tube and was looking for a night time routine then found your page.I am in love with the website and truly commened you for the hardwork, time and effort that you have place in to devloping the program. I am a newly wed and have gained about 20 pound from my husbands good cooking. So im going to try your march workouts and your food plan and will show you the results at the end of the month im looking forward to the workout.

  19. Cassy says:

    Oh my god. This video. Your set. The awesome 80s type music in the background. I love it.

  20. Ashley Farrer says:

    Hi Cassey!
    I love your workouts and the calendar so much. I’m having some problems with some of the exercises though. I found that the beginner calendar was getting easy, so I started the March calendar once it came out. I anticipated it to be difficult from the beginning, and to slowly get easier for me as I strengthened. However, a lot of the lunges and exercises that raise the hips from the side (like the first ones in the Perfect Legs work out make my hips lock up and become incredibly painful very quickly. What would you suggest I do to either make them stop or get around the issue?

    1. Kristin says:

      Hi Ashley,
      I think I know what you mean, I get a little bit crampy around the hips, too, sometimes, especially when I have worked my legs before.
      I started doing blogilates last year in April, but had to stop in August due to an accident and now I am back on it and so happy about it. What I recognized back then was, that my hips were kind of tight and were clicking a lot, when I was doing leg circles or fire hydrants, but little by little it got better, the longer I was doing Casseys workouts.
      So this year I did some yoga exercises in addition to the beginners calender to gain some extra flexibility. Those exercises basically focussed on my back, neck and hips, because that are the body parts I have the most issues with being a student and sitting around all day. If your hip hurts while doing the first excersise of the “perfect legs WO”, you could try to do these standing because you aren’t forced to bring your legs up to a 90° angle, but only as far up as you can. The movement stays the same and works the same muscles but isn’t as tough on your hip flexors.

      Hope I could help 🙂

      1. Ashley Farrer says:

        Thanks Kristin!
        Since I had sports injuries in high school with my knees and hips, I always knew these would be trouble areas. As you suggested, I figured I would just have to slowly keep working at them to strengthen them. I guess it’s easy to become discouraged when you feel like your body won’t allow for becoming more healthy. Thanks for the help. Fingers crossed on progress!

        1. Kristin says:

          I know exactly what you mean. At least in my head I look as gracefully as Cassey does while working out. Then reality hits me and I start wobbling around on one leg, can’t bring my legs as far out or can’t do as much reps as she does. Although I know that all of these things are perfectly normal, because Cassey has been doing pilates for years and years and it’s simply impossible for me to reach her level in like 3 weeks, I get annoyed with myself. Maybe the trick is to take that anger and discouragement and transform it into motivation – so keep going and good luck 🙂

    2. Cassy says:

      The minute I saw the thumbnail I went “yep, can’t do that”. I’ve got some awful hip issues and am still recovering from a hip flexor injury and anything that requires me to bring my leg to 90 degrees is just a big NOPE for me unless I want excessive pain for DAYS.
      The other day I started the beginners calendar – I can do all the moves, but with that very first vid where you bring your leg up then flex the toes coming down was murder on the outside of my hips – like someone was jabbing a nail right in the joint. It honestly hurt for about 3 days. I’m planning to talk to my physio about it (AKA: my dad :P) to see what I can do. Maybe I just have to slowly work my way up to 90 degrees instead of pushing it (I have a tendency to push my workouts more than I should when it hurts) and maybe then it will slowly get better? Like flexibility?

      Good luck!!

      1. Kristin says:

        Hi Cassy,
        Wow, if your hips hurt that much, you should definitely stop doing those exercises. I mean, you can still go on with the beginners calender, but go over the things that hurt you the most with your dad and work out some lower intensity alternatives, which support your recovery rather than making things worse. So, while Cassey is doing one exercise in the video you could be doing your very own, but still have the benefit of someone talking to you. At least that’s why I like her videos so much. I, e.g., still watch her ‘fat burning cardio’-video, although I do it everyday, know all the moves and know exactly what she is going to say, but warming up alone is so boring (≡^∇^≡)
        Please, take care of yourself and good luck 🙂

  21. Carolyn says:

    Hey Cassey!

    This was a killer workout! Loved it. Last month I did the beginner’s calendar so I’m psyched to finally be starting the month with this calendar!
    Also if you’re looking for cute bikinis try – their suits are sooo cute and unique!

  22. Tammy says:

    What about making a cardio video or pop hit where your sitting or lying down? Because sometime I’m too tiered to run on the spot or do burpies. or maybe you start sitting and then slowing move into standing…

  23. Lennae says:

    Hi Cassey!
    Just wanted to say thanks for coming up with these calendars! A few weeks ago, I read online that we should change up our types of workouts that way we don’t plateau. I wasn’t sure if I could still keep to the calendar, since this month marks 1 whole year of Pop Pilates calendars! I was so glad to see you’re a step ahead by making a new calendar every month! Thanks again! I know you say it all the time that pilates is safe and effective, but Pop Pilates is truly amazing because you give us meal plans, workout videos, and most importantly, encouragement all at the expense of your own time!

    Love you!

    1. Emilie says:

      Wow! Lennae! Congrats on making 1 year of Pop Pilates calendars!! That’s amazing 🙂

  24. Barbara M says:

    You know, the biggest problem for me is taking before and after pictures. The lighting is all wrong, or the flash goes off, or worse….the pic taken ends up being BLURRY. So naturally, I get jealous when I see new body makeover pics posted online!

  25. Wow! @bunnychan’s progress is inspiring. Kudos!

  26. Martina says:

    It was my first time with Cassie! She is amazing! My legs are killing me too! 😀 but i love it <3

    1. Martina says:

      * sorry, Cassey 😀

  27. Thank you for this! My thighs are my least favorite part of me. I’m definitely going to do this!

  28. Jay says:

    I just wish Quest made bars that were friendly to those that have tree-nut allergies. I think there is only one. The rest have almonds.

  29. Nobara says:

    Hello Cassey and goodmorning to all of you girls 🙂

    I’m sorry if my English is not very good but I am not a native English speaker and I’m trying my best here x)

    I wanted to ask you a question that has been on my mind for a while now (but I’m a little shy even on the Internet…) … I read a book about the problems that you can get if you don’t do your abs exercises the right way (such as organs going down in your body)… I wanted to ask if you had also heard about it ? Do you know if we can avoid bad positions and make sure we won’t get health problems when we get older ?

    I am so sorry to ask such a stupid question but I am really wondering if I should start practicing now or if training would lead me to health problems later (I already have a quite fragile health condition)…

    Wishing you all a wonderful day and week 🙂

    1. Cindi says:

      You should consult your doctor about what exercises you can do with your health condition and what you might be limited to. Hard to say not knowing what kind of health condition, but if you are concerned, getting a professional (medical) opinion is your best bet. Good luck!

      1. Nobara says:

        Thank you very much for your answer Cindi 🙂

        I think I will follow your advice and ask my doctor about what I can and cannot do 🙂 My health problems are not serious but as you said it’s better to have the opinion of a professional 🙂

        Have a nice weekend 🙂

  30. maria says:

    Hi Cassey! I was wondering if you know whether this workout is safe for pregnant women, or if you have any suggestions on how to stay fit during pregnancy.

  31. Mary says:

    Awesome workout, Cassey!! My legs are killing me!!

  32. Meg says:

    I thought the newbodychallenge and meal plan were free but maybe I am mistaken? Also, is it possible to go back and do it even though its over? All this searching and password entering is really frustrating Nd time consuming 🙁

    1. Rosa says:

      The meal plan is free and the passwords are scattered but it is all free.

  33. Nikkisha says:

    I’m confused. I’m a beginner but my thighs are my most serious problem area. Should I start with the beginner calendar or can I jump in and join Mighty March? I want to maximize the time I left before bikini season…

    1. I’m a beginner too, I started in January! I started with beginner work outs and then worked on my problem areas thanks to Cassey’s videos. Start out small and then push yourself, it will get easier! I wasn’t overweight when I started but I was out of shape so I would lose my breath and my muscles ached at first, but now I’m having fun doing my favourite routines daily. 🙂

    2. Rosa says:

      Hi thought if answer your question as well loll but you can choose to start the mighty march calendar, Cassey created the beginners calendar for those who are completely new to working out and don’t feel they can complete any of the regular calendars but try the march calendar and see how far you can push yourself 🙂 everyone starts at a different place so you just have to see what works better for you

      1. Meg says:

        Thanks for the reply Rosa. I assume since I just signed up for the newsletter with the passwords in the previous newsletters and social media I’m probably out of luck for acquiring those at this point? Thanks for the response!

        1. Meg says:

          All set, thank you!!!!

  34. Aenia says:

    Hey Cassey!
    I have been an on and off Popster for the past two years, and I finally jumped back on the boat last month with the February calendar. I loved it!! Thank you for making our lives more energetic and happier. I do have a question about Quest Bars. Are they really considered “clean” eating or a YOLO? I have read from many sources that Quest is going through a lawsuit for faulty advertising, inaccurate fiber and calorie counts, and GMO- sourced protein. What is your view on this? Is this claim valid, or is media blowing everything out of proportion?

  35. Han says:

    I loooooove this workout!

  36. Han says:

    I loooooove this workout!

  37. Shelly says:

    Wow! Love the new video! I recently started in February and am following the calendar ….so sore but so worth it. Thanks for all our positive motivation- I feel like I am in the same room as you!

  38. Gretchen says:

    I would really love to try Quest bars, but they are so expensive! For those who have tried them, is it really worth it?

  39. Meg says:

    Hi! I’m all signed up for the newsletter and I have the password to access the meal plan. However I can only find the December calendar for the New body challenge 12 week makeover. Can someone please tell me what I follow for the remaining weeks and where I find the calendar???

    1. Dolly says:

      If it is the workout calendars for the remaining weeks that you’re looking for, they are just the normal January and February 2014 workout calendars. December had “new body makeover” in the title but the others had different clever names 🙂
      Hope this helps!

      1. Dolly says:

        Also, you don’t need a password for the January calendar but you do for February: hugsnkisses

        1. Meg says:

          Dolly-you rock!!!! Thank you so much!!!!!!!!

      2. Meg says:

        Yes it does! Thank you!!!!!