Quick Burn Arms! Incredible Arm Toning Workout – no equipment, no pushups!

By Jean Laguerre | Health & Fitness

I'm going to shape your arms sooooooo GOOD with this arm routine that uses NO WEIGHTS, NO DUMBBELLS, and NO PUSHUPS! Uhh yeah. It's possible. If you loved 6 min to Sexy Arms, you will LOVE this new updated at-home POP Pilates arm exercise routine. Have fun!

The moves are:

1. Goal Post Puncher
2. Shoulder Pulses
3. Back Behinds
4. Triangle Pushes
5. Inverted Arm Circles
6. Prayer Pulse

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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 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

  • Kaycee G. says:

    the reason why there are so many dislikes is because the people’s arms were so sore that when they tried to press the like button, they accidentally pressed the dislike.

  • Lily Candy says:

    How can she get 15k dislikes from trying to help people?!!? She’s so funny and sweet! Love you Cassey

  • Krithi rachel varghese says:


  • K. BAS says:

    She is the only person that convinces me to get out of bed at the middle of the night to exercise

  • - says:

    I’m laughing while finishing this because it’s too hurt not to laugh but seriously just did this only cheated for 30 secs hahahahaha thankyou cassyyyyy sassyyy 💟

  • A day in life says:

    Me during video: I HAAATE YOU
    Me after video: I LOVVE YOU

  • vashtify says:

    I feel like masochist now

  • Hersheyy says:

    Ya know what I do this for? Vanity and looks.

  • Ray Ray says:

    I did this 5 days out the week for two weeks and I seen results! I had really skinny arms and and now I’m seeing a little muscle 😀

  • gb123 456 says:

    I’m going to do this every day 30 days and I’ll update every day.
    Day 1: it was really hard the first time at first I kept stopping and giving myself a break but then I kept pushing through it
    Day 2: It hurt
    Day 3: I didn’t stop for once made it through my arms are extremely sore
    Day 4: Honestly it’s getting easier and I’m going through it more Quickly then before
    UPDATE: 1 week left I can see how dramatically my arms have changed they look way more toned and this is getting easier every time I do it 🙂

  • Hawa Dainkeh says:

    These are harder than pushups

  • Θεοδόσιος Αναστασιάδης says:

    Omg Cassey! This is my second time trying this out and I’m not gonna lie! First time I dropped my hands about 15 times but today I only dropped them 2 times in the beginning! I started crying when you said your a champion, a winner!😭. I’m so happy I found you. You are sooo helpful! I love you and I’m definitely going to continue it! ❤
    Edit: Third time trying this! I went through this without break! I will update everyone in September 11 and tell you my results! (Diet without starving, whole workout!)
    Hey guys! These are my results: I lost 10 kgs in one and a half month with healthy eating and some exercises like this. One hour of working out every day was the right for me. I’m 14 years old and I was 65 kgs, now I’m 55 kgs! Everything works if you keep on going and don’t give up. U can eat something unhealthy once a week! Don’t starve yourself!

  • armyarohaikonic Btsastroikon says:

    Goal Post Puncher – 1:31
    Shoulder Pulses – 2:50
    Back Behinds – 3:44
    Triangle Pushes – 4:14
    Inverted Arm Circles – 5:11
    Prayer Pulse – 6:20
    Stretching – 7:00

  • Katie Gould says:

    Okay seriously this was so helpful mentally. I was in an anxiety induced panic where I couldn’t do ANYTHING and I just put this on bc it was something I could do while sitting and feeling gross and it gave me the best energy to get moving and out of that anxious freeze. Thank you! What you said was true; we can work out to give ourselves some joy.

  • 胡忆柔 says:

    Cassey: You know why are we torturing each other?
    Me: ??
    Cassey: cuz it makes us happy!!
    Me: emmm..

  • A says:

    2019 and i’m still in pain while doing this lmao

  • Ani Channel says:

    Okay guys, I was doing this for 1 week and 3 days, and I got rid so much from my armpit fat and I’m very happy, but sadly, my arms are the same: 🙁
    But I recomened everyone who has armpit fat because it helped a lot

  • Sarita Dewani says:

    Cassie : “How your arms are feeling?”
    The best arm work out aahh!

  • Maddi Lmao says:

    She says don’t stop every time I stop she knows omg

  • Wandering Hippie says:

    THANK YOU for surviving this with us!!! It really helps when you keep encouraging us and screaming in pain (when I am too) haha. Much love from Colorado girl!!!

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