7 Minutes to Fabulous Arms! At Home No Equipment Workout


You guys have been asking for a 7 minute arm workout, so here it is!! It’s got my first EVER weightless bicep exercise! You ready to feel the burn in your biceps, triceps & shoulders for the next seven minutes?! Best upper body workout ever.

Each of the seven moves will be done for one minute with NO rest in between:

1. United biceps
2. Fist circles forward
3. Fist circles backward
4. Chest press aways
5. Angel arms
6. Prayer pulse
7. Palm press triceps

Workout starts at 1:26!

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

My outfit & yoga mat are from:


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. As the laziest person ever with 0 willpower and motivation, I feel like I need to write this comment to commit myself to doing this every day for a week. Small goal at first, then I'll focus on the next week.

    Edit: Tried it for the second day and my arms got so sore by the time the angel arms part came that I literally couldn't do the exercise without pretty unbearable pain/discomfort (this didn't happen the first day). Not sure if that's a good or bad sign.

  2. Okay, so i did blogilates workouts for about a month, and I wasn't seeing results so I quit and went to another channel. I came bacm because I remember how fun this workout is! I am doing this workout for a week straight and I will post updates + results.
    Day1: DONE! Omg I forgot the burn. I'll be back tomorrow!
    Day2: DONE! Still burns like crazyyy.

  3. I love this arm work out!! after using it for a month I’ve seen a difference in my arms!! 💪🤗 Thanks girl! I’m from the San Gabriel valley in Los Angeles county 🌴 there’s bipolar weather going on so can really tell lol

  4. I just found your channel, this is my first ever workout with you. This was SO HARD to do! I actually had to stop halfway through each exercise…I guess that's a bad sign. I have such a long way to go. 😞 But, it's a start! I just gotta keep trying.

  5. I'm doing this for 2 weeks now and I can tell my arms are getting thinner. I will continue doing this along with my other workout routine. Prayer pulse is super intense, I can feel my arm muscles burning! 🔥


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