By | Health & Fitness

You guys made it to your level 3 ab workout and this one is legit INSANE. I am so proud of you for making it here – two weeks ago you started with a 15 minute back-to-basics ab workout and now you're about to crush 30 minutes of pure ab fire!! Give yourself a round of applause after this one! ๐Ÿ‘

Your moves are:

00:00 Intro
1:30 Hundreds (table top)
2:17 Hundreds (legs up)
3:04 L Hundred
3:38 Hundreds (legs up)
3:58 45 degree hundreds
4:15 Single leg stretch
4:42 Single straight leg stretch
5:14 Scissors
6:52 Roll up
7:26 Single leg jackknife
8:51 V-up
9:44 Teaser
10:28 Single leg drop
10:52 Double leg lift
11:52 Single leg lift
12:50 Double leg stretch
13:21 Double legs stretch flutter
13:50 Flutters
14:42 Heel reaches (table top)
15:21 Heel reaches (legs up)
15:48 Single heel reach
16:20 Heel reaches (legs up)
17:16 Candlestick dipper (arms up)
19:55 Candlestick dipper holds
20:25 Candlestick dipper (arms up)
23:40 Candlestick dipper holds
24:06 Plank
24:32 Plank knee taps
25:10 Plank
25:37 Balance plank
27:01 Hip twists
27:33 Butt ups

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, sheโ€™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 Pilatesยฉ, 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

  • Deborah Cotoc says:

    You are glowing and are sooo pretty! โœจ๐Ÿ’›

  • Monique van Wyk says:


  • preetha nath says:

    Loveee youuuโ™ฅ๏ธโ™ฅ๏ธโ™ฅ๏ธ you are the only one who can make me workout regularly๐ŸŒˆ๐ŸŒšโ™ฅ๏ธ

  • jennikookie says:


  • Katherine Stecknadel says:

    Never been so early! โค๏ธ

  • Ella Bella says:

    You just make my day Cassie๐Ÿ’•

  • 1M Views By Only Commenting says:

    Fact of the day: Pineapples were named after pine cones

  • Aleena Faisal says:

    a lot of people are trying to impress someone by getting fit but i just want to impress my mirror

  • Mabel Blair says:

    Hi! I have never been this early and I just wanted to say that I have been using your videos during lockdown and it is improving my fitness so much! Thank you ๐Ÿ’•

  • Kaushik Shandilya says:

    The empress is shinning bright like a diamond โ™ฆ๏ธ๐Ÿ’ช๐Ÿ˜….

  • Tashias Swbb says:


  • Mini Biju says:

    Yes Cassey. A new video and I feel so happy to just click at your videos. ๐Ÿ˜๐Ÿ˜๐Ÿ˜๐Ÿ˜
    I am really proud of myself for going through all the workouts. Thank you Cassey

  • SunShine says:

    Love you and your positivity Cassy ma’am. You are such a great inspiration.๐Ÿ˜๐Ÿ˜

  • Nurlita L. H. says:

    At first: Yeay! Another ab workout!
    After realizing it’s 30 mins long: hol up-

  • Henna Tamminen says:

    These workout videos are the highlight of my Sunday evenings! I have been waiting for this the whole day. ๐Ÿ™‚

  • kaylamarie033 says:

    Hi Cassey – Iโ€™ve been on a fitness journey for a couple months. Iโ€™m down 10lbs and I feel so much stronger. Thanks for being part of my routine ๐Ÿ™‚

  • fabianagonzalez says:

    how much does Cassey take to divide the video into each exercise! she puts so much work into this I appreciate it so muchhh

  • Kira Yany says:

    Some how your workouts make me wanna scream, laugh, and cry at the same time

  • theFitty says:

    CASSEY! *I’d love to request a CARDIO version of this series! :D*

  • theFitty says:

    *these workouts get longer and longer with the levels ^^*

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