INSANE Weightless Arms Workout | At Home No Equipment Upper Body Exercises

Ever wanna get a solid arm workout in but you don't have any weights or dumbbells? Yea me too - so that's why I LOVE these weightless arm workouts that require zero equipment...so you can easily do them at home, in your apartment, in your living room, in your hotel room, or in your bedroom!
We will be targeting your shoulders, chest, biceps, and upper back with the following POP Pilates exercises:
- Pinky Propellers
- Walnut Crushers
- Elbow Pushbacks
- Golf Balls
- Triangle Pushes
- Back Behinds
- Prayer Pulses
Here is where I get all of my music! Epidemic Sound: goo.gl/Nj4ZMg
My outfit & yoga mat are from: www.popflexactive.com
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Cassey Ho is an award-winning fitness instructor, entrepreneur and online personality. As the creator behind Blogilates, the #1 female fitness channel on KZbin, she’s transformed millions of lives through helping them achieve their strength and weight-loss goals. She focuses on making fitness fun and the results are evident. Cassey's unique format, POP Pilates©, which launched as a workout video on KZbin in 2009, has become a live fitness class that can be taken at gyms all over the world with over 3,000 POP Pilates classes being taught monthly. Her authenticity continues to shine through, making her one of the most relatable fitness icons online and beyond. She's also the author of the best-selling book, Hot Body Year Round and is the designer of her own activewear line, POPFLEX.
With a wide range of free workout videos available, Cassey's channel focuses on ab exercises, butt & thigh exercises, arm exercises, pilates, cardio routines, fat burning workouts, high intensity interval training workouts (HIIT), stretching and flexibility routines and so much more!
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DISCLAIMER:
Blogilates and oGorgeous Inc. strongly recommend that you consult with your physician before beginning any exercise program.
You should be in good physical condition and be able to participate in the exercise.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Blogilates and oGorgeous Inc. from any and all claims or causes of action, known or unknown, arising out of Blogilates' and oGorgeous Inc.'s negligence.

[@katiebauer7017]

I love her cause I feel like she’s not judging me lol

[@reagangarcia76]

This is the only channel that actually makes me want to workout!!!

[@Thefitty]

reagan garcia omg I feel you! I also have a few workouts in my channel that I'd love your feedback on since you're a POPSTER. :) would you care to let me know your opinion on how it makes you feel?

[@gegem7341]

Exactly, others just make u feel like u r forcing urself to do this. This channel makes me feel like it is my will to do this

[@esicarrhanson1678]

reagan garcia me too

[@zarinagutierrez4342]

Agree

[@polaokaj2033]

reagan garcia True!!

[@sarahbethyoga]

This is SO MUCH HARDER than it looks!! 😂 Another killer workout Cassey 👊🏼

[@stuff1784]

I love you so much!!! Nobody's yoga workouts make me feel as good as yours do. 🌈

[@UnboundBookReviews]

Omg those prayer pulses get me EVERY TIME

[@blogilates]

I know!!

[@kggarcia0302]

sameeeeeeeee

[@dalamecomdian]

Unbound Book Reviews b

[@limitededition728]

Honey prayer arms are what I started off first with my arm exercises and I HATE BUT LOVE IT 😂😂💖

[@azuriebluette4637]

@@limitededition728 I LOVE IT cuz the RESULTS man...💖👌💯

[@abigaildickson7293]

My arms are dead. Your videos have helped me lose 20lbs so far!

[@blogilates]

Abigail Dickson omg congrats that is incredible!

[@Yari_rg]

Congrats! How long did it take you to loose the weight? I just found this channel

[@abigaildickson7293]

Yari Garcia. Thanks! 1 month!

[@Yari_rg]

Wow!! I want to loose 20 in a month lol that would be awesome:) good job!!!

[@tess6193]

Abigail Dickson aww congratulations! 💛

[@yarenkazakl1152]

the amount of prayer pulses in 2020 august calender has killed me...

[@kirak5725]

Yaren Kazaklı YES!!! my thoughts exactly

[@juliaunderhill6946]

Yes!!! DYING!

[@valeriapiscitelli1916]

I FEEEEEL YOUUU!!!

[@selinavenise]

August 2020 calendar here. My arms are dead but I will still do this’

[@hananel5546]

Literally same.

[@JarynValdry]

with you sis! im dying haha

[@maryphelan1273]

Selina Bugia sane for me!

[@CarolineSPKC]

Those prayer pulses... 🙏 I cant lift very high and my shoulders go up too.

[@selinavenise]

The prayer pulses kills me too!!

[@emma-kate8313]

who else just did august 6th calendar??? OOF THE PRAYER PULSES

[@guadalupesoto8047]

Emma-Kate I know right?

[@kirak5725]

Emma-Kate literally in every video! I was like NOT AGAIN 😩

[@srushtigotarkar3200]

I was praying for NO MORE prayer pulses and in the last video she's like "damn right we're doing prayer pulses"

[@shangrila3772]

I literally can't lol we got prayer pulses in almost all the videos today I'm dying

[@emma-kate8313]

@@kirak5725 hahaha right i was like surely not again, my arms were dead lol

[@sagime5598]

March 11, walnut crushes along with prayer pulses burn so good 🌸

[@Thefitty]

*Why am I not surprised at holding the last rep? You always challenge us to do this! I love the habit. xD*

[@asyaevci5613]

I'm in love with these leggings, everytime I see it, it makes the same effect like DAMN!

[@alessandracivitella9851]

Asya Evci you can find them on aliexpress :)

[@emmabloom1793]

Here from the August calendar 2020:) OMG 4 sets of prayer pulses, are you kidding me?😂😂

[@LeaYemi]

I love how cassey is so passionate about one trip groceries, this is like the 3rd time she mentioned it in different videos LOL

[@ur_s0ckm0nkey66]

OMG I LOVE your outfit!!!!!!❤❤❤ I NEED IT!

[@nandinishah2554]

Aoibhneas Ní Chlochartaigh Totally agree😊😊

[@J92013]

Out of stock 🙀

[@ur_s0ckm0nkey66]

J92013 😱😥😭

[@Notfeelingitrn]

SHAWN OML

[@nutansharma9492]

Completed the workout calendar for today.......each time i do workout from your videos i am more thankful.

[@Thefitty]

**arms shake as I write this** 💪😂

[@Giovanna-dn8xo]

theFitty same lmao

[@sarahmarie9839]

Bruh u made my day

[@TheBlaqb2st]

theFitty okay now i’m scared to do it

[@kybcat1583]

the amount of prayer pulses for aug 6 is insane my shoulders are definitely going to feel it tomorrow

[@aylinolivieri1930]

Cassey pleaaaseeee NEVER take this video down!! For 4 Years I have been doing this workout! Its my favorite arm workout of you!! ❤

[@ZilZilify]

Cassie you're like the family member I never had, the only one who tells me they're proud of me and is actually positive towards me in life instead of put me down and making me feel like I'm not good enough 🖤 you've really impacted my life positively

[@wanistrawberry6274]

Casey: feel those arms! Me: what arms? I don't feel like having any arms right now! #2020Challange squad, where you at? Still with me??

[@stephanielopez7940]

Wani Strawberry also here #2020Challange those prayer pulsers got me @-@

[@alisagalloza9328]

Yassss

[@devanshidesai8181]

Yes!

[@danelyzb]

hell yea

[@MysteriousFuckface]

Yassssss

[@rebecca7781]

Remember doing this a couple of years ago and those prayer pulses killled me. Dec 10th 2020 and the last video I did what... 1 and a half mins? of them non-stop. Retrospective progress!

[@MichelleNadin]

How else feels like working out just by watching this hahah 😂 love you girl nice video as always my arms can’t wait to try all this 💝

[@blogilates]

Michelle Nadin have fun!

[@sristeepradhan9805]

Michelle Nadin LOL

[@sapphire2kyle]

5 days of doing this and my arms are already shaping up :)

[@tacotuesday9017]

I love your workouts. You always make them so fun to do and it never feels like I'm working out until the end when everything burns 😂

[@blogilates]

Taco Tuesday aww good!!

[@thesunissetting111]

Same

[@JessieStyles1]

im so proud of myself! I didn't stop at all and usually, I have to because my body gives out on me but I pushed through it! I liked this one a lot actually because I went with the music beat rather then just doing it without thinking too much

[@cuteglitterz]

YASS Cassey you’re so on time 😍 can’t wait to do this!

[@michelleyvetteadamo5959]

Thank you so much its a very nice💪workout...Happy Sunday to Cassey and everyone who's here today...💣😍😘

[@elabong7]

how awesome is Casey pulling through with all these weight-free exercises?! especially during quarantine!! can I get a YES QUEEN!

[@vampirebot3265]

Last day of strength/cardio for April 2021 calendar. This day was definitely hard for me, but it’s also a time to reflect on how much stronger I got from my first ever time following your work out calendar. Tomorrow is stretching and the last day of the calendar which I think will be a great time to appreciate how much progress has happened in a month! Thank you Casey!

[@debkeagy8513]

Just found this a few weeks ago and can see a difference! I have to do it seated because of foot injury but it still works seated so thank u!!

[@applescotchpie3003]

I have chronic shoulder instability and this workout helps a LOT. I've almost memorized everything you say in this video lol

[@k.armstrong2918]

Cannot wait to do this tomorrow! I love your energy and positivity, it always makes my day💕 oh, and i also have to say that ur outfit is liiiit🖤🤙

[@sarahaadel6000]

Its my third month and i feel so so much better.. cassey youre a pro ! For those who care .. start with the beginners calendar if you are a beginner .. makes wonders .. really !

[@alilarson4019]

April 2021!! 🙌🏼🙌🏼🙌🏼 Of all the 5 million subscribers, I hope many have been strengthened by this video and the others previous, this 29th day of April! Work it ladies and gents!! You’re a beast!

[@erikavaldez6727]

I love Cassey she always gets me out of a workout slump even if just target training. She gives a quick boost of confidence!

[@Thefitty]

*Sculpt those arms so I only have to make 1 grocery bag trip from the car to the front door! Anyone else with me? xD*

[@Thefitty]

yena shah yes I follow him on Instagram! First the dog...then the marriage...then a baby in the baby carriage! ^^

[@natalienaber8286]

theFitty lower belly , full legs (inner thigh)

[@Thefitty]

Natalie Naber what about those body parts?:)

[@reginalancaster3692]

the itty-bitty

[@stacey7654]

theFitty I've been doing it for a month and I've successfully made multiple single trips😂

[@563872999]

Cassey honestly, you are so motivating. Every time I'm about to give up and then when you keep telling me to work hard I don't stop. I've been doing your videos for a while now and I feel so much stronger. Thank you Cassey!

[@melissacoco4739]

THANK YOU!!! I have thoracic outlet syndrome in my right shoulder. The walnut crushers are SOOOOO good for me (and the rest help, too!)

[@melbalinasue]

i love her! my fave! quick, short, to the point and not annoying!

[@LineyBoo14]

I've been doing this video 3 times back to back for the last 6 days and my arms and back are on FIYAH! Love love love! I cannot workout without Cassey! You're the bomb and your calendar is helping a lot with not only weight loss; but, gaining strength and confidence! I can't wait to see more arms/back workouts!

[@carolineb3563]

WOOW this is the firs time I really feel that my arms got stronger !! this is my weakest part but this won't be anymore thanks to your workouts !!! THANK YOU SOOO MUCH CASSEY !!!

[@kimberlyannwilliams4302]

This is the first workout I've done with you after trying some fitness apps, and I'm never going back! It's like I'm at the gym in a barre class with my friend! I am so happy I found you! Thank you

[@amandasimonds9]

She is the best 😍

[@ninashoronova2001]

I ADORE these workouts, I adore you Cassey!! Thank you so much for your motivation and inspiration! You made my day super fun😘

[@karenp.castro3417]

Thank you for making these videos Cassey! They are always positive and it is always a killer workout.

[@nataliegotz7516]

You could almost use these moves as a go-to-move at the club dancing😁it's awesome 👏✊👍

[@blogilates]

Natalie Götz haha that would be funny!

[@vayneemelious]

I love weightless arms workout so much! I just did this twice in a row!!

[@Natalia-dy8xt]

Cassey, you’re absolutely AMAZING! I was doing the workout while in pain, but I kept going! Your motivation and incredible music made the time fly by (which NEVER happens)! Thank you SO much!

[@marlier2403]

I love the way she keeps your spirit up during the most painful parts!!!! So much fun I love these moves it's like dancing!!!!

[@aliyahtariq2233]

Yes early !!! Cassy you inspire me every day 💖💖

[@Jamfullife]

when you thank us for working out with you i can't help but smile every time

[@veggirl99]

Did it all without stopping!! all thanks to you ive been doing your different arm workouts every day and i keep improving!!

[@Mijntjeeexxx]

It burns. SO SO SO much

[@Thefitty]

Mijn P in all the right ways!^^

[@s.netraashree6117]

Early!! Yaaaay!! Great video Cassey!!

[@CamelTabasco]

its always great to come back to my roots! Love you so much Cassey!

[@emilygora3135]

I have been following your videos because they are NO JOKE! Also your encouragement in the videos really does help! You have such a good energy and spirit.

[@juliamaxwell174]

So first of all I love this channel SO SO much!! Even when I don't "feel" like working out this is where I go. Also I did this 4 times through x2 today and I my arms are jelly now. Cassey my arms are dead. 😅

[@Heather.Dempsey]

I did the whole video without stopping 😄😄 yaya!!!! And I feel amazing!!! For video ideas🤔 I love any good arm workout but anything to work on toning down the thighs would be good too!😁

[@luciacorrea4861]

August 6th. I’m dying! Prayer pulses kill me every time

[@samanthastirtzinger8406]

I LOVE these arm videos, I am a competitive runner but suffered a back injury and then recently fractured my toe. With my back I'm only allowed to do physio and with my foot I can do even less. But these videos are so simple and allow me to cross train and still get my heart racing and stay active. I absolutely love these arm workouts ❤️

[@rebeccarr846]

Doing this the day after my second dose of Pfizer, I’m so strong for doing this while having the sorest left arm, and worst side effects !! 💪😎💪🤌

[@jamiejohnson285]

Dec 10th done ✅ feeling strong

[@kkatty25]

Cassey you give me so much motivation! Thank you for doing what you do!

[@gokcenazuysal4041]

OMG! You look very good in this video(as always you do)

[@blogilates]

Gökçenaz Uysal aww thank you

[@day_dream]

Nothing has ever made me feel so weak until I did this😂

[@ohhellothere25]

thank you cassey! really appreciate your smile and encouraging, kind attitude :)

[@moldirkenzhekulova]

OMG such a body transformation she did during this period until now 👍🏻 You really motivate me! Thanks ☺️

[@kstadlerova]

did the whole thing in Cassey tempo and didn´t put my arms down once for the first time ever!! this was the last vid on the calendar too, there´s muscle somewhere in these noodles :DDD

[@rupinjeremiah9589]

Oh wow, that is amazing strength! Is this lesson also for men? I am a man and tried this but it is brutal! I took 6 breaks and finished in 34 minutes :( I wish I can be strong one day. I can't imagine how strong Coach Cassey is, her biceps are sooo thick! I take 7 trips to get the groceries while my mother-in-law takes just 1 trip! 😒

[@trumpetjazz1236]

just in time for my senior ball! here we come dress worthy arms!

[@tanziahaq]

Thank you Cassey, for making working out fun and easy!! Really appreciate it xx

[@lucygalbraith6133]

That was SOOO GOOOOOD!!! Thankyousomuch for your positivity and consistency Cassie, you are truly a blessing in my life 😙😙

[@Thegrounddiaries33]

I love u...and ur workouts ..sis💛💛💛💛💛...love from india

[@abia.kyarna3418]

insane but so worth it your awesome honestly 🌹❄

[@maria-danielapopescu2135]

Hi Cassey! Thank you for all your videos, everything has been grate! You inspired me the past 2 years, thanks to you my health improved a lot!

[@bethanyvicario8850]

First actual video I can get through without stopping and my shoulders are BURNING! I can always count on Cassey 😭❤️

[@traceycampbell9581]

wow, that is a burn!!

[@tatianaragland4007]

COUNTDOWN TO THE NEXT POPFLEX COLLECTION GUYS! WHOOP WHOOP! Cassey came to SLAY! 👏👏👏👏

[@Thefitty]

Tatiana Ragland CANNOT WAIT FOR THE DESIGNS

[@BeanoCake]

Loved this so much Cassey! I've been working out since the end of January and I won't give up! Love you! 💕

[@jyoserinl6894]

Absolutely love this workout! I go back to it again and again. I swear each time it hurts more as I get the better at the form.

[@FragilexDesires]

25/02/21 absolutely love your outfit here, those leggins are fire!!

[@superduperjoi6800]

Notification Squad!!

[@feliciamorrissey3091]

Cassey, This was great! I love your positivity! I've been working out with you for 3 weeks now in the AM, and your the perfect pre-breakfast partner.

[@nabilayu01]

I love youuu Cassey!!! You always bring positivity to me! ❤💪

[@L1z3.04]

I was just doing arms! I love these! I love you arm workouts and I cried happy tears because I felt myvarm muscles. I have on request, i really want to het rid of belly fat but i feel so so so sick after abs and i habe a feeling that cardio only works on my legs.. Do you have any moves or tips? (I also can't do many HIIT workouts because i live in an apartment)

[@Thefitty]

she certainly has some apartment friendly cardio videos! Check them out :) And I also have some on my channel too. If pilates abs dont work for you, try using some of the machines at gyms!

[@Alreeshaa]

Belly fat is more about a correct diet than a workout I think.

[@Thefitty]

Alresha indeed, but also if you want muscles to pop you gotta tone that area.

[@Alreeshaa]

Of course, nothing against workout! Just in this case is better to support it with that. Nobody can see the muscles, if you have this fatty pillow on the top :) But I suppose, you are more experienced than me, I can't really say that about myself :D so peace

[@ducksnaps]

A great way to strengthen your abs in a non-ab video way is by doing planks! When I started pop pilates, ab videos made my neck and hip flexors hurt so I planked a lot and now my abs are strong enough to prevent neck and hip flexor pain. Plus you strengthen practically your whole body with planks and they're apartment friendly (:

[@laurenscorner2234]

Your exercises are Soo effective!

[@1sheba14]

So excited to be trying this workout video tomorrow. One of my favorite body parts to work on. Watch your videos the day before, so I know what moves I am doing the next day. So I’m not straining my neck.

[@sofiadamo6496]

This workout was exactly what I needed right now! Relieving the pain all over my upper body, love you lots Cassey xx amazing as usual.

[@asmaal7817]

i love that ''insane workout vibe '' can you please do insane stretch i love you so much and your beautiful soul if you saw this pleas like the comment i want to know

[@Liv87]

can we have an insane triceps workout? I love the quick burn triceps and it would be great to have another triceps focus video. Such a problematic area.

[@camillecharlebois4335]

Absolutely love your outfit 😍 I’m always excited to see what you’re gonna be wearing in the next videos!

[@deidraroberts9628]

Love the playlist for these workout! You make working out so fun!! I feel like I'm in the room with you and I feel we are feeling the burn together! I love love a full body workout so my body could feel all kinds of goodness and it needs a good stretch.

[@theoubrelifechronicles8850]

12/10/2020 Finnnnnaaallyy done 💪🏼😎

[@viviannanguyen4003]

this is the fifth time im doing prayer pulses dskhkdhgo;

[@paigevullo8111]

That is amazing. Thank you for all your videos. You're such an inspiration and that outfit rocks!

[@kat__yuna]

6 months ago, i couldn't make it through one of your arm videos without pauses and breaks but now i feel so much stronger and proud that i can follow it at the same intensity

[@noriecelbejasa7654]

Ughhh! You're so pretty Cassey. ❤❤❤

[@theoubrelifechronicles8850]

11/26/2020 💪🏻 Im soooo strongggg💪🏻😁

[@AmandaTitus85]

Love love love! When I have no idea what to do at the gym, I do your videos ❤️

[@ashleyrussell9009]

YAY!!! I have been doing the older videos, so this is so perfect!!!

[@louisasmith7211]

Not that your makeup ever looks bad, but your makeup today is stunning! Like those lips are amazing!

[@oliviastar3057]

It was pretty good but I would like some even harder weightless arm workout. For example more reps or more different moves. Have a nice day:)