Complete Arms Workout (At Home No Equipment Exercise Routine for your Arms)

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This is the best at-home, equipment free arm and upper body workout that will tone and strengthen your shoulders, back, chest, biceps and triceps all while improving your posture. (Which by the way, is SO important)! And guess what? You don’t have to do a single push-up! I included moves that we’ve done before like Walnut Crushers and Prayer Pulses, but I wanted to keep things fresh for you and added brand new POP Pilates moves to keep your muscles guessing!

The moves are:
1. Pull Backs
2. Shoulder Presses
3. Kneeling Triceps
4. Walnut Crushers
5. Prayer Pulses

Oh man, the Back Pulls and Kneeling Triceps look easy, but your arms will be on fire! There is little rest between exercises, lots of reps and pulses, so the burn is REAL. You will get stronger and get an amazing arm pump after finishing this workout. I know you can do it! Stay strong! Ready? Let’s do it!

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Cassey Ho is an award-winning fitness instructor, entrepreneur and online personality. She is the creator of Blogilates, the #1 female fitness channel on Youtube. In a revolutionary partnership, Cassey’s unique format, POP PilatesĀ© which launched on Youtube in 2009, has become a live class that can be taken at every 24 Hr Fitness gym in the US. She’s the author of the best-selling book, Hot Body Year Round and is the designer of her own activewear line, POPFLEX.


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.


Huda Khan says:

I love all of Cassey's arm workouts and this video in particular was the one I just couldn't get through. So glad I could complete it today. Took me 8 months XDD Don't give up guys! Its so so worth it :3

??? says:

4:55 what is the name of this song????

Kx gx says:

Any results ?

Diane Helvig says:

Very challenging arm workout. I cant wait to see my arms toned! Great job!

Cool girl Amber says:

Does anyone know what is the brand of her legging?

Siobhan Davies says:

Hi Casey, I just finished this amazing workout and wanted to thank you so much for helping everyone and I get stronger????

Guy Ninetta says:

I hear many people keep on speaking about Eprosoke Training Program. But Im not sure if it is good. Have you ever tried using this popular training course?

Liam Ryan-Colton says:

This is my fav arm workout! ???

Julia Carol says:

I would love a workout dedicated to improving my posture!

marianne chin says:

Hi Cassey, will this build muscles?

Luis Stefani Rosario says:

Love this weightless workout!

Pacorro Issy says:

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The Ralphies says:

Just added this one to my morning routine workout list with you Cassy! ????

Emma Winters says:

i had muscles- this made them go away

Camey Agata says:

What is the best way to lost a ton of weight? I read many good reviews on the net about how Antinobotan Solution can assist you lost tons of fat. Has anyone tried this popular fat burn methods?

Amargo Lilas says:

Hi there, have you considered Eprosoke Training Program yet? Just simply do a search engine search. On there you'll discover an awesome guidelines about how exactly you can improve your soccer technique. Why don't you give it a shot? perhaps it is going to work for you too.

Ash Li says:

awesome arm & upper body workout! as someone who isn't that active but is now trying to be more active and get stronger, i love that this one didn't involve any push-ups (i'm still too weak for those!), and that it was definitely doable but also still a challenge!

for others also trying to be more active and get stronger, i'm with you and i'm cheering u on! we got this :^D

Lucy Galbraith says:

Cassey, you're such a bright light shining in my life! I wish I could meet you in person and tell you to your beautiful face how much I love you!! (Even though I've never even met you! That is how absolutely wonderful you are!) +blogilates, any words of advice/encouragement for my younger sister? She's struggling rn and I think she could use some of your sunshine ???

Kotryna Tarnauskait? says:

I just did this with 1.5 kilos non stop!!! I'm so proud of my myself!! Thank you Cassey??

S Charles says:

At first I was like 'shut up lady, we're not friends' and then at 5:41 you said "I need you to not give up and if its just painful…GET through it!!"

When its painful you dont realize how much more support you need and your words are truly positive. Yeah its a 12 minute workout but every second is like "just quit"

This work out was wonderful. Thanks for your positivity.
You are also super beautiful.
Not gay. Thanks

Lily Skye says:

I made it throughhh yayy

Arica Haynes says:

Are you double jointed? Lol 5:35

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