10 Minute Beautiful Arm Sculpt Pilates Workout | 7 Day Arm Challenge (Days 4-7)

By | Health & Fitness

Join me for the #7DayArmChallenge!!!

Four days into the 7 Day Arm Challenge… anyone feeling stronger already?! I know a lot of people struggle with upper body exercises and I am SO proud of you all for making it this far. Yeah, this is still the part where it gets even harder… meet your Beautiful Arm Sculpt!!!


Purpose: To sculpt and tone your arms in 7 days!
Begins: Monday May 18, 2020
Ends: Sunday May 24, 2020
Length: 7 days
Daily commitment: 20-30 min

How it works:
Day 1-7: Take a before picture of your arms & complete the workouts listed for the day. You can even film yourself doing these and have a cool progress video that you can upload to Instagram, TikTok, or YouTube at the end of the week!
Day 1-7: Make sure to drink at least 64 oz of water a day for all 7 days.
Day 1-7: Make sure to reduce your intake of refined/processed carbs (bread, crackers, cereal, pastries etc.) and replace with whole vegetables and fruits for 7 days.
End of Day 7: Take an after picture or video of your arms and upload the results to Instagram, TikTok, or YouTube! Make sure to include the #7DayArmChallenge hashtag and tag @blogilates so other users can find the challenge!


1. Half cobra push up
2. Tricep kick & dip
3. Up up down down
4. Piked push up
5. Bent over shoulder press

We'll do each move for 45 seconds, with a 15 second break between. Let's do this!!!

Day 1
Lean Arms Cardio Pilates (20 min):

Day 2
Lean Arms Cardio Pilates (20 min):

Day 3
Lean Arms Cardio Pilates (20 min):

Day 4
Lean Arms Cardio Pilates (20 min):
Beautiful Arm Sculpt (10 min):

Day 5
Lean Arms Cardio Pilates (20 min):
Beautiful Arm Sculpt (10 min):

Day 6
Lean Arms Cardio Pilates (20 min):
Beautiful Arm Sculpt (10 min):

Day 7
Lean Arms Cardio Pilates (20 min):
Beautiful Arm Sculpt (10 min):

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

My outfit & yoga mat are 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 Pilates©, 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

  • Natasha Iskandar says:

    Woo thank you! Can’t wait to try this ❤️✨🔥

  • Madison Mullin says:

    Who’s trying this over quarantine?

  • kfelixstellis says:

    So excited to do this workout with the cardio video!

  • Mandy J Ross says:

    Thank you so much for this upload Cassey! I absolutely love your channel! You have inspired me to go all in on my YouTube channel and media business this year! Keep rocking the YT airwaves and blessings to you from this new YouTuber!💕

  • Alondra Castro says:

    So excited!!!! My arms already feel stronger these past two days of the arm cardio! Thank you Casey for these moves! I thought this would be easy but thats why it’s a challange 😃

  • Rachel W says:

    My arms are SO sore from this challenge, but I’m loving it! I feel so strong and confident after just a few days! Thanks Cassey! You are a true inspiration!😘

  • sajida zain says:

    Cassy i wish i can meet you atleast once in my life love you❣️

  • Yani Ramirez says:

    So exited to try these. Especially during quarantine, this gives me motivation 🥺❤️ Thank you so much.

  • Jade Appletoes says:

    I’m dieing send help your workouts are rigged once you do them literally cant stop

  • Jeon Jk says:

    Can we just appreciate how much effort she puts in her videos 👏👏👏

  • Valeria Dal Zotto says:

    At least there are no prayer pulses…

  • HEY HEI says:

    Ughhh really thank you casseyyyy! I’m waiting for you to post arm workouttt!😍💕

  • Sara Takkoush says:

    I was so confused for a second.. then I remembered this is a timezone thing.. and i’m supposed to do this one tomorrow

  • Reema Gupta says:

    This is a challenge…..And We’ll keep going .. getting stronger…

  • Weirdo CD says:

    I can’t wait to do this arm workout, I know it’s gonna burn but it will be worth it and I know it😊
    Btw Cassey thank you for these amazing workouts, you look so happy and absolutely stunning❣

  • Alice Elizabeth says:

    Loving this series and this months calendar, been following you and doing your workouts for 7 years now! Xx

  • randi4321 says:

    I’m just previewing tomorrow’s torture. Just kidding! I love it! Thank you, Cassey!

  • G L says:

    i love Cassey’s obsession with carrying grocery bags

    P. S. you make it look so easy Cass! thank you for being your best self and taking us with you <3

  • Eloise Sanderson says:

    Hiiii I don’t think I’m able to text a lot or type this comment lol then hurt but ily!!@

  • Sarah Pope says:

    This is great bc I’ve been trying to tone my arms! First time in my life I’ve been comfortable wearing tank tops.

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