Work Outs

21 Minute Ab Tone Workout – shape your waist and sculpt your core

Today we are focusing on sculpting and shaping your abs in your 21 Day Tone Challenge! We’ll work your upper abs, lower abs, transverse abdominals, obliques and TOTAL CORE.

Plus to make it extra challenging, we’ll be using dumbbells! I’ll be using 3-8 lb weights for today’s workout, the 21 minute Ab Tone, but if you don’t have any you can do the moves without them – modifications will be provided for every exercise!

Today we have 7 moves, 45 seconds on, 15 seconds off. We’ll do 3 rounds for a full body workout – toning muscle AND burning fat!

00:00 Intro
2:17 One Arm Rollup
3:24 Weighted Russian Twists
4:20 Weighted Toe Reach
5:17 Weighted Knee Drives – R
6:14 Weighted Knee Drives – L
7:19 Side Plank Twists – R
8:15 Side Plank Twists – L
9:16 One Arm Rollup
10:17 Weighted Russian Twists
11:17 Weighted Toe Reach
12:17 Weighted Knee Drives – R
13:20 Weighted Knee Drives – L
14:16 Side Plank Twists – R
15:17 Side Plank Twists – L
16:19 One Arm Rollup
17:15 Weighted Russian Twists
18:18 Weighted Toe Reach
19:16 Weighted Knee Drives – R
20:20 Weighted Knee Drives – L
21:21 Side Plank Twists – R
22:17 Side Plank Twists – L
23:22 Outro

21 Day Tone Calendar:

Get my workout equipment:

Download the Body by Blogilates app:

My outfit is from:

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

#21DayTone #blogilates #pilates #abworkout


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.

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