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10 Minute Arm Toner | Total Body Transformation Workout

Arms

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March 15, 2020

10 Minute Arm Toner | Total Body Transformation Workout

Sweat Time: 13:50 mins

Equipment Needed: Mat

Workout Type: Arm

Body Focus: Arms

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10 thoughts on “10 Minute Arm Toner | Total Body Transformation Workout”

There are 10 comments posted by our users.

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LexyA says:

May 27, 2021 at 12:26 am

After 15 months of following Cassey’s calendars and working out EVERY day, I can finally see some muscle definition in my arms. Yay! I feel very happy and proud.

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Kate says:

May 22, 2020 at 10:17 am

So how many times a week do you recommend doing the 10 minute arm toner to get beautiful results?

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Florence Plourde says:

May 16, 2020 at 8:40 am

What is the name of the last song that was playing during the workout? I’m trying to shazam it but i can’t find it!

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Serena valentine says:

May 5, 2020 at 2:36 am

where did you get your outfit from, also I love you and your videos so fun and effective

Reply
Luise Heide Weber says:

April 13, 2020 at 2:06 pm

Thank you! Great work Arm Toner workout!

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JulieLinM says:

April 13, 2020 at 7:35 am

I love this! I even added weights to it.

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LexyA says:

April 7, 2020 at 1:08 am

Cassey, are you sponsored by Trader Joe’s?! Great arm workout. Thanks.

Reply
Maha says:

March 28, 2020 at 5:22 pm

I wish to get arm tonning

Reply
1. Maha says:
  
  March 28, 2020 at 5:24 pm
  
  Toned and tight arms
  
  Reply
Larissa Rea says:

March 26, 2020 at 5:50 am

Where is your outfit from? I love it!!

Reply

My Instagram

Which one is cutest? 🤔 Just relaunched the sol

Which one is cutest? 🤔

Just relaunched the sold out Twirl Skorts on @popflex_active and took into consideration ALL of your feedback! So:

1. The inseam is longer! Which means more booty coverage and deeper (more useful) pockets.

2. Made the waistband pinch-free by taking out the stitching and elastic at the waist so it lays flatter against your skin.

Also, improved the fabric to have a slightly smoother, silkier touch. You’ll notice that right when you put it on. The new fabric is called ButterSmooth Brushed.

I love wearing my skort for cardio like running, dancing, hiking and tennis. I’m not a fan of wearing it for activities that might require booty up in the air or a full straddle situation so you won’t find me wearing it for yoga or Pilates! Not that you couldn’t…because you’ll be fully protected, I just choose to wear it in upright activities that allow it to twirl and flow freely!

K now go grab your skort esp the black one because that’ll be the one to sell out first. 👉Popflexactive.com (bio link)

♥️Cassey

DAY 1️⃣: I woke up before my alarm today becau

DAY 1️⃣: I woke up before my alarm today because I was SO EXCITED for the first day of my 90 day journey to muscle! I am already itching for each new day to arrive so I can get closer and closer to day 90. I mean, wow, I haven’t felt this focused on my workouts for so long. Maybe even since my bikini prep 10 years ago? But this time it feels full of purpose because it’s for me, and no one else. This feeling is just so cool, and I’m just full of joy.

Printed out my meal plan, my workouts, and logged all my info in my 90 Day Journal from @popflex_active. I’m one 64 Oz bottle down, got one more to go!

And today’s workout? OMG. My legs are dead. They’re numb now but they will be useless against the stairs and toilet tomorrow. I think I was a bit over ambitious when I was writing my routine out this weekend 🥲

Food wise - there’s something so nice about having a meal plan. It’s oddly calming. It takes the decision-making out of eating. Usually, I’m firing a lot of creative brain cells on the fly trying to put something together last minute in the kitchen, but for the next 12 weeks, I get to meal prep every weekend and let it play out on the weekday. Feeling less anxious, feeling full and feeling alive.

89 more days to go.

♥️Cassey

PS: My journal, bottle, and crop top are all 25% off til midnight PST! Use code “CASSEY25” at popflexactive.com (bio link). Extended my bday sale for an extra day just cuz! Enjoy!

Didn’t really think about it but today’s bday

Didn’t really think about it but today’s bday meals were a perfect sendoff to my new 90 day journey to muscle!

@samlivits asked me what I wanted to eat today and my soul asked for a taste of my childhood: Chinese food 🥡

Growing up, my parents always took me and my sister to Chinatown on the weekends and holidays. It was a WHOLE DAY event and I remember being SO BORED. Because it took about an hour to get there, and we had to pay for parking in one of those lots, they made sure to get there early and leave late to get their money’s worth. They shopped EVERY grocery store in Chinatown and haggled with every store owner. Then we’d go to eat at a Chinese family restaurant, visit a pastry shop after (the best part), and then…they’d continue shopping some more 😭 So when it came to my birthday, all I wanted was the exact opposite: Pizza Hut, McDonalds, Hamburger Helper, Hometown Buffet, KFC - anything but!

Today my soul felt a pull for something comforting, and you know what that means - go for something familiar ☺️

I don’t eat traditional Chinese food very much anymore (only because it makes me feel lethargic) but today, it was perfect! We ended the night with an Ube soft-serve dusted in matcha powder served in a fish shaped waffle cone filled with the milkiest custard. I’m full AND fulfilled 😋

Alrighty, I’ll see you tomorrow for day 1 of my new 90 day journey.

♥️Cassey

Today, on my birthday, and on the 10 year annivers

Today, on my birthday, and on the 10 year anniversary of my bikini competition, I am choosing to do something that is selfishly for me, and me only.

I’m going on a new 90 Day Journey…to Muscle!

Instead of training for a bikini and the judgement of others, I’m going to train for strength and the judgement of myself.

MY WHY:

To rectify my unhealthy past and get in the strongest shape of my life on MY terms.

MY HOW:

Physically: I will focus on doing workouts and eating meals that will help me gain muscle and get stronger. I wrote out my entire workout plan and meal plan on Blogilates.com for my own accountability.

Mentally: I will focus on sleeping more to help decrease my stress levels and promote muscle growth.

Emotionally: I will journal daily and allow myself the freedom to fail, tweak, and try again.

MY STATS:

Currently my lean tissue is at 86 lbs (via Dexa Scan) and that is the MAIN number I plan to increase. I am not even concerned about my total weight at all. This journey is not about weight loss. It is about muscle gain.

I’m so excited because it’s been a while since I’ve been super focused on myself, and I can’t wait to see where I end up in 90 days. Also, what I know about myself is that I thrive in these compressed time frames of focused energy! I do really well with structured plans and clear, measurable goals.

Head over to my blog if you’re curious to see my workout plan for month 1 and my meal plan for week 1. Again, this journey is for me so what you see is tailored to my needs, intolerances, and preferences.

Tomorrow I’ll blog my first day of meals and recap my first workout. And I’ll check in again towards the end of the week! I’ll repeat this flow for the entire 90 day duration so that I’m practicing accountability and consistency.

HERE WE GOOOOO!!!

♥️Cassey

Ps: v excite to be v sore v soon 😁

Last night I realized it’s been 10 years. 10 ye

Last night I realized it’s been 10 years.

10 years since one of the most exciting times of my life that led to some of the worst times of my life.

It was in 2012 when I decided that I wanted to do something crazy. At the time, I was mostly doing Pilates and was curious about what else was out there. I had been looking up weight lifting routines online when I came across pics of super fit girls in rhinestoned-out bikinis. The dichotomy between muscle and glamour was so striking that I bought a ticket to attend a bikini competition show to see what it was all about. I was INTRIGUED. Shortly after, I took a deep breath, and decided to sign up for a show myself…and so began my journey into the bikini world.

I had NEVER trained as hard as I did. I had NEVER eaten as little as I did. 4 hours in the gym everyday on 1000 calories (recommended by a coach BUT DO NOT DO THIS), I was cloudy in the head, but so driven by my physical progress. I had never seen my body look like this before and I was AMPED.

Then show day came.

Standing on stage, stripped down to a bra and panties in front of male judges, competing against other women, judged SOLEY on our physical attributes in a farm animal like lineup - I hadn’t realized the mental impact that would have on me for years to come.

I placed near the bottom. Was it second to last? I can’t remember now. But what I do remember is obsessing over my body afterwards. I wanted to get a boob job so I could look more hourglassy because that’s what the judges wanted. I started to fear bananas because I thought they would make me fat. I also feared the gym because it seemed like 4 hours wasn’t enough and I would have to put in more time if I wanted to look like the girls who had won. The joy in fitness had been sucked from me. I was consumed by vanity - completely.

I dealt with an eating disorder, a body image disorder, and also intense body shaming online as I gained the weight back.

Was it damaging? Yes. Was it worth it? Well, I don’t regret my decision. The pain gave me perspective. It forced me to be resilient and it made me stronger. It made me reevaluate my purpose.

♥️Cassey

PS: swipe to end for oompa loompa Cassey 🍊

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