20 Minute Weightless Arm Isolate Workout | At-home, no equipment arm toning exercises!


So glad you guys were really feeling the burn from my last no-equipment workout!! This week we’re targeting one of my fave parts of the body… the arms!! Don’t you just feel SO strong after and intense arm work out?!

This full-length workout has 20 moves targeting the triceps, biceps, shoulders, chest & back! Ready to go SUPER hard for 20 minutes?! I want you guys to remember to push through and do as many reps as you can, especially when you start to get tired! I’lll be cheering you on (and in pain with you) the whole way!

1. Arm Circles (FWD)
2. Arm Circles (BWD)
3. Angel Arm (R)
4. Angel Arm (L)
5. Angel Arm Double
6. Prayer Pulses
7. Side Push (R)
8. Side Push (L)
9. Half Cobra Pushup
10. Staggered Half Cobra (R)
11. Staggered Hald Cobra (L)
12. Tricep Dips
13. Back Behinds
14. Walnut Crushers
15. Robot Arms
16. United Biceps
17. Curly Arms
18. Milk Jugs
19. Triangle Arms
20. Up Up Down Down

Get my socks:
Get my yoga mat:

Here is where I get all of my music! Epidemic Sound:


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. I am SO HAPPY I discovered your channel.
    Side note, While my munchkin A.L.F.I.E. is amused (Loves George) ,
    My kitty feels discriminated against. 🤣
    She is always my workout partner. 🐾❤️

  2. The way you talk about nutrition is extremely triggering and harmful to disordered eaters. It is unfortunate because I enjoy your workouts and YOU so very much, but wish it would come without dieting advice.

  3. U r the one honest trainer on youtube i watchef many other trainers but my body never get sweaty and warm from their workouts
    U r so good love you 😍😍😍😍😍
    Your calves workout works my legs get sweaty i feel pain in calves as well as in hips and thighs thankyou 😉

  4. So much fun! I love that you share fun things Cassey! It cheered me up while working out. I also laugh because I cannot agree with you more about grocery shopping. With 4 kids I try to order online but it’s never the same. I waste time online verses just shopping at the store. Work out was great! Continue to do this theme with all body parts!!!!!


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