20 Minute Lean Arms Cardio Pilates Workout | 7 Day Arm Challenge (do this video every day)

By | Health & Fitness

Join me for the #7DayArmChallenge!!!

Two challenges on the May calendar done, two to go!!! I know you can do it. Last week we tackled lower body, so this week is alllll about the upper body! The 7 Day Arm Challenge will tighten & tone your arms, shoulders and back. You guys are gonna love it!!!


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 #7DayArmsChallenge hashtag and tag @blogilates so other users can find the challenge!


1. Lunging pull downs
2. Oil riggers
3. Plank jack shoulder taps
4. Tricep pulses
5. Mountain climbers
6. Single arm push (R)
7. Single arm push (L)

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

  • Angelic Youtuber says:

    Please do a workout that targets the back of the legs!

  • Ender Queen says:

    I am so excited for this. Thank you for encouraging me to improve my thin arms. ❤️

  • Caitlin Cooper says:

    She’s coming at us again people

  • Fitnessa says:

    If I do her workouts can I also get her vibe because I’m here for it ☀️☀️

  • HRM Hrm says:

    you’re killing me over and over again… still love ya 💕

  • Sugar ASMR says:

    PLEASEEE bring back the celebrity workouts! Those were amazingggg!!

  • Davy Yap says:

    I helped moved furniture yesterday and my arms were pretty strong!! Cant wait to finish this video for them to be even toner

  • MADCHAT Music says:

    I’ll definitely do this video and do updates for a week, I’ve been trying to get rid of my bingo arms for so long😂

  • Mara R says:

    Just when I needed it! Thank you! 💓💓

    Update: I am 6 minutes into this workout and I can’t anymore. This is pure death 😂

  • Guia B. says:

    I’m gonna do this starting tomorrow💪, i’ll update ya’ll everyday in this comment!!

  • Reema Gupta says:

    Me : After glutes arms will be easy…
    Cassey : Really 🙄No ways.. I’ll make you do Plank jacks with shoulder taps🤗

  • Linh Nguyen Tran says:

    yes yes finally a week of arms yayyyy. Ive been following the monthly calendars for almost 4 months since i was stuck at home ‘cuz of social distancing and now im coming back to school which is unbelievable :)) ( my school was closed in feb) just wanna say that i definitely see the differences on my body. but first, i never expect any kind of changes in a few days, these changes are not my goals. im a typical student who is always making excuses to exercise (i truly feel bad about it), im always think that i would never have time to exercise because of my homework, i knew it’s wrong but i just felt lazy and tired after classes and ignore the workouts :(( in the beginning of this year, i decided to change, to be healthier and productive. And now, ive been already doing that, which was incredible for me. Haha i just wanna thank Cassey for all of her passion and kind, and thank you for always encourage me when i nearly give up. i can see the differences now just by looking at the mirror, fat loss, everything looks stronger and my body is so active and energetic. And after finish the weeks of abs and glute, i literally surprised by the changes, god, i mean, it has changed so muchhhhh. my abs so flat, it is flatttt, which is so amazing, especially my glute, gruhhh my glute even changed a lot more than my abs, it has lifted, ok i never want to have big booty, it is not my goal when i started working out, i just wanna be healthy. But absolutely it has lifted, it looks more round, strong and ahhh so so so good :> but i dont feel so strong with my arms, they are a bit weak, i will work for it :)) i wanna focus on this part mostly. And actually i dont even know if i got that results by doing her calendars for months or the 7daychallenge is so extremely effective, i just figure out a few days ago, i dont know. i just feel like working out always makes best changes, not just our bodies, it also helps our mental health, now i am studying really effectively and productively, i never felt so much active like this since i got into highschool, i sleep better, always feel energetic and in good mood every morning. Haha sorry for the long comment, but i got so much changes so far Thanks a lot Cassey x

  • Weirdo CD says:

    Cassey I can’t wait to start the video for this week, I know that it’s gonna be hard but I know every time I feel so good after doing the workout.
    *PS I absolutely love your videos and your positivity❤

  • ljawaddedadde says:

    Time stamp for the first time she mentions groceries: 13 seconds! That must be a record! It’s not an arms video if Cassey doesn’t mention the groceries! 😂😂 And we love it, can’t wait to start tomorrow! 💪💚

  • abinaya b says:

    Me: Arm challenge is gonna be easy! No biggie.
    Cassie- Mountain Climbers, Plank Jack Shoulder tap and the list goes on😅

  • Nadisha says:

    Already loving this. But where are the prayer pulses?! 😯

  • abinaya b says:

    Me: How bad can the arm challenge be?
    Cassey- Single Arm Push Right and Single Arm Push Left!!! Is it me or anyone else struggles with these two workouts 😅

  • CrystalLivesLife says:

    During quarantine I’ve been doing so many of cassey’s workouts. Super excited for this one!!

  • Roxana Cri says:

    Couldn’t wait for the arms’ week, but now after seeing the moves, I’m dreading it 😰

  • Savannah Ferrell says:

    This one looks a lot harder than I thought it would be 😭😭

  • >
    Share This