Total Body Pilates Workout | POP PILATES

Total Body Pilates Workout | POP PILATES

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It’s a full total body POP Pilates workout! This is a no equipment, at home routine that will sculpt your abs, obliques, arms, butt, and legs! Done to the beat of the music, POP Pilates is a “dance on the mat” experience.


1. Dancing Dog
2. Plank Walk Opener
3. Shoulder Taps
4. Tri-Plank
5. Plank Leg Lifts
6. Roll-Ups
7. Double Leg Stretch
8. Eagle Crunch
9. Single Straight Leg Stretch
10. Scissors
11. Double Leg Lift
12. Cross Crunch
13. Single Leg Drop
14. Single Leg Lift

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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 Pilates© 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.

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There are a lot of obstacles to fitness success, from a lack of know-how to a lack of commitment. Read on to learn about ways you can make exercise and fitness more enjoyable so you will stick with it and see the results you want to see.

Have you witnessed a small child dancing? Music has a natural way of getting anyone up and moving to the beat. Working out with music is an excellent way to add some zip to your workout routine, and make it more exciting. While exercising, the music will help you stay motivated when you are getting tired.

Use your imagination to make exercise fun instead of a chore! Try to make your workout time into an opportunity to socialize. Take walks on your lunch breaks or at the gym with some friends. Spending time hanging out with your buddies and catching up on things will make the workout go much more quickly, and will make even the most tedious exercise routine bearable. When you exercise with a friend it’s so relaxed and fun that you may actually work out more than you intended!

Distractions will make the time fly. Workout video games are a great way to take your mind off your exercise burn. Workout video games come in a wide variety of genres. There are games that require you to drive a boat or play a virtual sport by executing certain body movements. Maybe stepping into the ring with a virtual champ is your thing. No matter what type of workout experience you prefer, there is probably a workout game that can give it to you.

One of the main things that puts someone off working out is the fact that they are doing it ‘in public’. Choose exercise clothes that look great on you. It is a huge benefit for your self-esteem! There are workout clothes available in many colors and styles for individuals of all shapes and sizes. Make sure your exercise clothing is cool-looking and puts you in the right mood to exercise. By doing this, you will be far more likely to look forward to exercising.

Make an effort to change the elements of your workout frequently in order to keep your enthusiasm level high. Boredom is one of your worst enemies when it comes to your exercise goals. Keep your routines interesting and fun by switching everything around occasionally. Modifying your routine is essential to stave off boredom. If you lose your motivation and stop exercising, it will be so much harder to start over.

Each time you reach one of your fitness goals treat yourself to a small, but satisfying reward. You deserve to reward yourself, even for a small goal. You accomplished what you set out to do. Reward yourself by spending time with your loved ones or have a small piece of dessert. Maybe buy a new outfit to show off your improved body. The dream of a new addition to your wardrobe or a nice big bowl of ice cream should be more than enough to keep you motivated.

There’s no rulebook that says you can’t have fun while working out. With a good frame of mind and a positive approach, you will have a lot of fun. Take a new attitude toward fitness by applying these helpful ideas.

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Dr. William W. Tong
Dr. William W. Tong
An authority on food psychology, Wansink is most beneficial known for his work on consumer behavior and for popularizing terms such as "mindless eating" and "health halos." He authored the best-selling book Mindless Eating: Why We Eat More Than We Think (Bantam, 2006). Wansink participated in the first two editions of Best Diets.


  1. America gg says:

    you are amazing ?

  2. Lina Tan says:

    how gasp is gasp she gasp doing this gaaaaasssp itin1go?!!!?

  3. Your shorts are green!

  4. I know this is mostly for toning but do you know how many calories are burned?

  5. Alia Nanda says:

    "total body pilates" yeah like 4 minutes of planks and then 6 minutes of abs

  6. Leskca says:

    Whoever is reading this never workout with a broken toe because of the pain

  7. Those shorts in my opinion are a periwinkle.

  8. I've watched a video from you six years ago doing basic pilates 🙂

  9. Cassie: Cute workout music
    Me: game of thrones opening music

  10. theFitty says:

    I noticed that you missed hitting the arms, Cassey! 🙂

  11. My palms really hurt when staying on a plank for so long, any tips?

  12. Joy Ellen says:

    I checked your pants, sports bra/shirt, and mat on an art program. (The color of your fingernails didn't show.) The color of your pants is periwinkle. The color of your sports shirt/bra is iris. The purplish-bluish color of your mat is majorelle blue. All of these colors are all in the middle of blue and purple and are considered to be shades of blue.

  13. Heyitsmaia says:

    Longest 11 minutes of my life!!!!

  14. BTW I feel amazing after this workout!

  15. I didn't know it was possible to cross your knees cross your ankles!

  16. is this total body though? I only felt my core/abs

  17. Min Ting says:

    Omg whats the song name!!

  18. JCDacar says:

    That was so intense workout!!! I break my mat in the plank movements… ?????

  19. cassey is goals like can someone be more amazing? when I try to do these moves I'm like a wale trying to be a mouse..

  20. The shorts look lavender, and the flower on the mat looks light periwinkle blue.

  21. Cassey! XHIt daily have a video on your playlist, thought you might want to know 🙂 xxx

  22. De LM says:

    WOW that was intense! Fantastic!

  23. Um.. I have a question! Why does it feel like my neck strains in some of the ab exercises? What am I doing wrong? Because I can do the workout weren't it for the constant painful strain in my neck ? Please help!

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