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


Join me for the #7DayArmChallenge!!! https://www.blogilates.com/7-day-arm-challenge-2020/

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): https://youtu.be/Ai8KfyJ69Bc

Day 2
Lean Arms Cardio Pilates (20 min): https://youtu.be/Ai8KfyJ69Bc

Day 3
Lean Arms Cardio Pilates (20 min): https://youtu.be/Ai8KfyJ69Bc

Day 4
Lean Arms Cardio Pilates (20 min): https://youtu.be/Ai8KfyJ69Bc
Beautiful Arm Sculpt (10 min): https://youtu.be/lEvL80oCJQY

Day 5
Lean Arms Cardio Pilates (20 min): https://youtu.be/Ai8KfyJ69Bc
Beautiful Arm Sculpt (10 min): https://youtu.be/lEvL80oCJQY

Day 6
Lean Arms Cardio Pilates (20 min): https://youtu.be/Ai8KfyJ69Bc
Beautiful Arm Sculpt (10 min): https://youtu.be/lEvL80oCJQY

Day 7
Lean Arms Cardio Pilates (20 min): https://youtu.be/Ai8KfyJ69Bc
Beautiful Arm Sculpt (10 min): https://youtu.be/lEvL80oCJQY

Here is where I get all of my music! Epidemic Sound: http://share.epidemicsound.com/sgFTn

My outfit & yoga mat are from: http://www.popflexactive.com


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.


  1. We are both in our 80's and still believe in having a strong body and a calm mind. This was an excellent video and we learned a lot from you. We are doing research for our new gentle Qigong YT channel that is geared more for seniors. Thank you so much and keep up the great work!

  2. day 4 Cassey, what did I tell you about the "up up down downs"!???!! I wish we would have had some arm circles. Some of the moves do require some strength, wow! It went really fast so I'm glad!! Also, after taking my shower yesterday, I felt taller as in naturally, effortlessly taller. I was so weirded out because I never felt that way (or, rather, not to that extent) even by doing your numerous upper body workouts for all these years yet pleasantly surprised. It feels different in an empowering way!!!
    day 5 JELLY ARMS. JELLY TRICEPS. JELLY SHOULDERS. And a body on the verge of collapsing …

  3. I love how the tips that you give are just as helpful now as they were when I first started following you! Somehow you manage to give information that can help people at any stage of their fitness journey. You are good at what you do Cassie!

  4. this arm challenge is no joke! but I'm loving so much this month's calendar! working to be the best version of myself! thank you so much Cassey!

  5. This arm challenge is soooo tough 😩. It's the first time all month that I've had to take a recovery day mid-week due to just pure exhaustion and muscle fatigue.

  6. Cassey: "What was I thinking of when doing this challenge!? 🤔"
    Me: "I really want to know 🤣🤣🤣…. I'm dead from the pike push ups…."
    But still challenge is a challenge, no giving up!💪💪

  7. Halfway through the 3rd challenge and I’m feeling so much more toned. Just wish I could get my eating in check! I cannot stop with the cookies. Someone needs to take my oven away

  8. Day 4: I'm deaddddd, the only things I could do was the cobra and the pull back pushup. Had to pause after every move cos I'm a jello after each one. Had to do the pike pushup on my knees instead but I think it helps to keep my form cos I have no strength in my shoulders and upper arms to push up in that position. Form over reps and we'll gain more strength to do it 💪 all the best guys!

  9. Hi Cassey! I’m really enjoying all the May challenges it’s been a really fun month so far! I’m feeling a lot of wrist pain when doing the piked push-ups is there any modification possible!?

  10. Aah I've skipped so many times pilates this month but I really want to do full 30 days of this series so I think Im gonna repeat may calendar in June 😭😭

  11. So I’m not seeing a difference in my arms by just looking at them but when I’m working out or flex them I’m like oh crap it’s working. I just noticed this today. As a 16 year old who has struggled with body image my whole life just simply seeing a change at all has truly been an amazing feeling.

  12. With the up up down down, whenever i do the exercise on its own, i have no problem going all in. but when it's a part of a workout… knees it is…

  13. Oh men! I had the great idea of doing this one before the cardio. Those Piked Pushup killed me and I was already defeated before starting the cardio.


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