Workouts, challenges, and programs in my App!

Toned Arms & Sculpted Back for Cocktail Dresses

December 17, 2013



Toned Arms & Sculpted Back for Cocktail Dresses

Sweat Time:

Equipment Needed:

Workout Type:

Body Focus:



(0 ratings)


Hey guys!

Thank you so much for all of your support and kind words on my last post, “You’re thigh gap’s not good enough FYI“. You guys are beyond appreciative and it makes me feel so strongly about the future of our Blogilates Community. Each and every one of us contributes a bit of ourselves that sculpts the personality of the whole group, so it is important that we stay positive and supportive of one another always. Thank you for being here with me and POPsters everywhere!

Now, this week I bring to you workout number 3 of the Holiday Cocktail Dress Series! This routine is going to get your arms and back so toned without any equipment. I’m serious. Wait til you get to the Superman Pulses Combo. The burn will be so bad, it’s really actually too good 🙂 Give it a try and let me know how you LOVE it.

And because Christmas is next week, here is you’re 3rd “Cassey’s Favorite Things” Giveaway! This week, I’m giving away…


The Pleated Pocket oGorgeous Gym Bag in Black Glitter


 and the MAKE IT HAPPEN Geo Strap Tank! 

Here’s how to enter:

1. Download the Blogilates Official App on iPhone or Android (it’s FREE!)

2. Take a sweaty pic

3. Post the sweaty pic in the forum under “Getting Fit”

That’s it! Enter as many times as you want (it must be a different pic every time though), and the contest is open to everyone, everywhere, any age! I will announce the winner next week on Monday December 23rd! Good luck!

And congrats to Brianna from Florida who won the UE Boom Speakers from last week’s holiday giveaway!

Have a fantastic week! Keep up the hard work. You’re all doing amazing on the 12 week #newbodymakeover challenge. Lots of people losing weight and feeling happier and stronger. The happier part always solidifies my belief that fitness is so much more than just physical. It’s your whole well-being as a person.

To receive the week 4 meal plan password, sign up for my free newsletter! I will send this email out some time on Tuesday (today). Week 4 will complete Phase 1 of the 12 week challenge. Then we move onto Phase 2 with a slightly shifted plan.

Love you,

<3 Cassey

39 thoughts on “Toned Arms & Sculpted Back for Cocktail Dresses”

There are 39 comments posted by our users.

Leave a Reply

Your email address will not be published.

  1. Helen Nguyen says:

    Who won the gym bag giveaway

  2. Jenn says:

    How long did it take you guys to be able to complete an entire video, like doing the full count of each move? I haven’t made it yet, but I’m going to keep trying!

  3. How long did it take you guys to actually be able to finish a video, like doing each and every move at the same speed Cassey does without stopping? I still haven’t made it yet, but I’m going to keep at it!

  4. Elle says:

    Come on girl… YOU’RE college educated so YOUR grammar should be better than this.

    Remember that being a role model reflects not only your body but your mind as well!

    1. Angela says:

      Elle, she probably did not intentionally mean to write “You’re.” If you check her previous post, she spells “Your” correctly. Many a college graduate–even those with PhD’s–have used “you’re” and “your” incorrectly at times, myself included. It’s just an honest mistake. She’s just a human being.

      1. Emillie says:

        She was quoting someone’s comment and in doing so, she copied how they would have spelled it.
        It is a quote..

      2. Sonya says:

        absolutely, that’s what the whole post was about, how we should stop targeting people like that. stop criticizing cassey she’s allowed to make mistakes, she wont always get everything right.

  5. khanz says:

    Cassey, thank you so much for the difference you’ve made in my life. Your confidence in me and our community to achieve anything is priceless. You have given me so much confidence and your workouts not only motivate m to work out but to also achieve other things. You are such a blessing and you have really created a wonderful healthy community that I’m so happy to be a part of.

  6. Audrey says:

    By the way, you should totally make an Ellie Goulding “Burn” challenge! This morning, while I was driving to uni, this song came up on the radio and I immediately thought of you! hahaha!

    1. Gee says:

      definitely yes, i think so toooo!!! haha

  7. Audrey says:

    Hey Cassie!

    I really don’t know how I run into your blog and your videos but I’m extremely grateful for it. As a beginner, I decided to take up your beginners’ calendar, thinking that, truth to be told, it was too good to work. I’ve almost finished the calendar, I’ve already lost weight, I feel stronger and my family keeps telling me I look happier and prettier. I’m so so so grateful for your website, for the community you’ve created here, your lovely personality and your inner (and outer!) beauty. You are a good person, and although you are an ocean far away from me, it almost feels like we were workout partners. Thank you so much, I’ll keep up working hard to become the best version of myself, and I owe this to you!

    Lots of love!

  8. Sophie says:

    Love love love this workout

  9. S says:


  10. Lilly says:

    Omg Cassie. Just started working out again today after having to take 20 days off from a surgery I did in late November. It was a session equally hard as when I first started Pilates with you and probably the hardest hour I had to go through since a very long time. Nevertheless, I’m so proud that I got through and I can’t wait to pick up Pilates with you again. It’s either now or never! ^^

  11. Rosie says:


    Thanks so much for building such a happy community. I LOVE that you want to make fitness free, fun, and accessible to people around the globe! You are really striving to make a difference! It’s so evident in your passion and charisma. You’re an inspiration! Thank you for all that you do!

  12. Rina says:

    Cassseeeyyyy 🙁 I accidentally deleted the new letter that contains the password for next week. Is there any way I could get it again? 🙁

    1. Star says:

      Did you check your trash folder? You may be able to retrieve it from there. Hope that helps 🙂

      1. Rachel says:

        I’m not even receiving the letters…I’ve signed up with two different emails. Has this weeks come out yet?!!!

  13. Ruth says:

    Awesome workout!! btw I loooove the 12 week makeover, I even got a comment from someone who said, I look slimmer!!!!! I responded back with one word “blogilates!”, the only “but” is sometimes I feel very weak…Anyways I am sooo ready for the next month!

  14. Shania says:

    Loved this workout Cassie!!! I coould actually last in this workout but it was still very hard and I could feel the burn, arms are still burning right now and they are going to be sore tomorrow. In the video with the elbows together pulses when you said get rid of the bra fat that motivated me not to give up. Thank you so much. The bag and top are so cute <33

  15. Cecelia says:

    Love Love your energy and your persistance to keep on moving/going!

  16. Sophie says:

    That shirt is sooooooo cute

  17. Zoe says:

    This is such a great workout! I really love your workout outfits. xoxo


  18. Maria says:

    Great workout!! I love the shirt btw

  19. Lynn says:

    Great WO Cassey, you look gorgeous!

  20. Laura Peixoto says:

    Awesome!! Can’t wait do this one! I really LOVED the burn on the other cocktail workouts 😉
    Big hugs girl!

  21. Letizia says:

    Cassie! I just loved your energy.. and the song you had playing in the background of this video! Thanks!

  22. Jessica says:

    Cassey, thank you so much for this amazing site!!! I believe strongly that we all have a purpose in life…and helping people reach their fitness goals is certainly your calling! You are an inspiration and have such an infectious loving personality. I am a registered nurse and I understand the difficulty of getting negative feedback and having hurtful things said to you….all while you are busting your butt to help. It can be so disheartening 🙁 but in between those people who are ungrateful and unappreciative are the people who are soooo very thankful and that makes it worthwhile. I try to remind myself that when patients are being hurtful to me, it is because they are facing a tough battle and that is their way of dealing with it…and I’m sure the same goes for the negative comments here. People who feel the need to be rude are those who need the most help. Your positive energy will rub off on them 🙂 Wish everyone the best on their fitness journey…and don’t ever give up Cassey…this is what you were put on this earth for ! Xo

    Ps. Your thigh gaps are amazing! 😉

  23. Hey, I know i’m really behind but I just downloaded the app. It’s great! you provide so much for this community, so thank you!!!

  24. Florence says:

    It’s so uplifting to see all of the positive comments in response…you’ve really built an awesome community here! Also I can’t wait to do this workout my arms need it for my sleeveless holiday xmas dress!

  25. Paige says:

    Glad you didn’t let the negativity get you down <3
    I agree with a series day! Fab way to kill the whole body.
    Happy Holidays Cassey!

  26. Karoline says:

    Cassey! I think it would be really awesome, if you added a “Series Day” to the next calendar, so e.g.
    1st Saturday: All Cocktail Dress WO
    2nd Saturday: All the On Fire WO
    3rd Saturday: All the Victoria’s Secret Model WO
    4th Saturday: All the HIITilates WO
    Feel the burn!!!!!

    1. Amanda says:

      I really like that idea 🙂

    2. alexa says:

      That be awesome! My favorite series is the bikini blaster one all those workouts kill me! (but in a good way)

    3. B says:

      That is excellent, but a dangerous (wonderful) suggestion.

    4. kayla says:

      I was just thinking the same thing the other day…. Great idea 😀

  27. Helene says:

    I love the Holiday Cocktail Dress Series! I did the new vid yesterday and definitely feel my back today! Love Love Love!

My Instagram

© 2022 Blogilates. All Rights Reserved