10 Minute Arm Toner | Total Body Transformation Workout

By | Health & Fitness

You guys, today's Total Body Transformation arm workout is gonna be your BIGGEST CHALLENGE YET!!! That's because we're doing this with weights. YUP. If you don't have weights, you can also do this workout without them, but I want you to push yourself a little harder today and find 2 equally weighted water bottles, books, or anything you can grab!!!

You have 8 arm moves today, starting with a shoulder burn, then moving to triceps, with a little bit of biceps at the end. We'll do each for 1 minute with a 15 second break in between. They are:

1. Front Raise
2. Side Raise
3. Elevated Bicep Curl
4. Tricep Kickbacks
5. Overhead triceps
6. Upright Row
7. Bicep Curl to Shoulder Press
8. Shoulder Press Pulses

Workout starts at 2:42!

Here is where I get all of my music! Epidemic Sound:

Yoga mat is from:


Cassey Ho is an award-winning fitness instructor, entrepreneur and online personality. As the creator behind Blogilates, the #1 female fitness channel on YouTube, 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 PilatesΒ©, which launched as a workout video on YouTube 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!


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.

About the Author

  • Jen Summers says:

    Love you so much Cassey. Thank you so much for helping girls like me feel so confident and happy! You make working out so fun. You’re a true inspiration xxx ❀✨

  • literarybeauty says:

    That top is everything.

  • Jenni's Prints says:

    Love this! I usually hate arm workouts, but this looks sooo fun! <3!

  • Ritagta 5 Ε‘tambuk says:

    2nd. Can you make a video like obliques, abs and butt. My friend needs that and she want more of those and like 3 in 1…. Thanks btw…❀️

  • God knows Life says:

    And amazing workout, will definitely try this πŸ’•

  • Fiction Fanatic says:

    My friend just got me into pilates training this year, through your videos, and I am so happy because you really motivate me to train at home! Looking forward to try this one πŸ”₯

  • Ronibala Kumam says:

    I will do it. Please also do scale or middle spilt tutorial πŸ’–πŸ˜˜πŸ™. Stay safe πŸ˜·πŸ’–πŸ’ž

  • maggie the butterfly says:

    I’ll be doing most of Cassey’s workouts until the current situation ends…. but I’m excited to finally not go to the gym 😁

  • Vanessa Antoine says:

    Whooo hoooo, I love this workout Cassey. More workouts with weights please ❀️πŸ’ͺπŸ‘ŒπŸ™Œ

  • theFitty says:

    *I’m honestly not worried at all about the virus, and thank you for this upload because you keep all of us FIT while being inside of our homes! πŸ˜€πŸ˜€πŸ˜€πŸ˜€*

    • Scorpio warrior says:

      Idk but everytime I watch youtubers videos maybe like Rachel aust, blogilates, lavendaire and maybe Muchelleb I will saw you in the comments sections! Looks like we have the same topics interest

  • NguyenThiNhuAn says:

    Omg where is that top and legging from? Please share

  • Kathy 1162 says:

    Was literally like β€œOk gonna do an arm workout today” and then this video showed up in my feed :))))

  • Lisa says:

    YESSS I love a good workout video at home with weights. This is perfect. Please do more video with weights or resistance bands. :)))) love love love this routine β™₯

  • Seventeen World Domination says:

    I just finish 3 arm workout vids but im gonna do this too because i love you❀️

  • Amber Sackett says:

    Hey Cassie thanks so much for doing what you do my whole town is shut down and the stores have been pillaged and I’ve been under alot of stress and worry over my 1 year old and 6 year old. Your videos help channel that stress and it really helps so Thank you!!

  • Seventeen World Domination says:

    That feeling when you saw cute things and cannot hold yourself from buying it

  • Seventeen World Domination says:

    Omg me too, i get attracted to shiny beautiful colorful sparkly things too i feel u😭😭

  • blogilates says:

    How are u guys doing with the corona situation where you are?

    • Kony K says:

      Really scared because I’m diabetic
      and they say that Diabetics are more sensitive to the virus

    • M. MARTA S. DÍAZ says:

      Spain. We’ve got to stay at home for the next 2 weeks. Thanx so much for all your videos! This one is so good for these days! I started to follow you in January 2019 so now I am watching the previous years videos! πŸ’ͺπŸ’–πŸ€— #IStayAtHome

    • Tiffany Light says:

      Giiiiirrrrrll we have 3+ cases in my town here in Oregon. Schools are canceled until April….but…trying to keep a positive attitude! Self care and home workouts are keeping me sane! Thanks for caring!

    • MEDOUSA says:

      From Greece all closed except pharmacies, supermarkets, gas stations. The motto is “I stay home”.pray for a miracle !! I’m afraid … The dead are 4 in Greece with the youngest 53 years old.The outbreaks 331.πŸ˜”πŸ™

    • Marine N says:

      France. We’re ready for a shutdown just like Italy, waiting for the official announcement

  • Elizabeth Short says:

    Sending blessings to you, friends, family, viewers. Not much has changed for me and for that I am blessed. Thank you for the videos I will add this to my workout this week. Much love and light

  • Seeing Ginger says:

    To everyone joining the Pop Fam due to the current pandemic:

    Yes, you can still be happy and healthy. I’ve been following Cassey’s Pop Pilates workouts for 8 years and they are LIFE-CHANGING. What’s more, the people who used to scoff at me for not going to the gym are the very ones now asking me for links to Cassey’s channel. And you know what? They all begrudgingly admit that these workouts are at least just as challenging, if not more so than gym routines! Know that myself and many other Popsters welcome you with open arms and we all are here to support, encourage, motivate, and love you. We are here to lift you up and help you get something beautiful out of such a terrifying event. Much love and light πŸ’–πŸ’–πŸ’–πŸ’–πŸ’–

  • >
    Share This