Work Outs

21 Minute All in One Tone Workout – get your total body lean & sculpted

Welcome to your 21 Day Tone Challenge! My goal is to get you moving for at least 21 minutes a day for 21 days straight.

I’ll be using 3-8 lb weights for today’s workout, the 21 minute All in One 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!

0:00 Intro
1:50 Squat to Shoulder Press
2:47 Lunging Bicep Curl
3:47 Lunging Side Raise
4:48 Row Butt Lift – R
5:50 Row Butt Lift – L
6:48 Chest Press Double Leg Lift
7:59 Flys With Bridges
8:53 Squat to Shoulder Press
9:48 Lunging Bicep Curl
10:49 Lunging Side Raise
11:48 Row Butt Lift – R
12:50 Row Butt Lift – L
13:51 Chest Press Double Leg Lift
14:53 Flys With Bridges
15:57 Squat to Shoulder Press
16:50 Lunging Bicep Curl
17:52 Lunging Side Raise
18:53 Row Butt Lift – R
19:51 Row Butt Lift – L
20:51 Chest Press Double Leg Lift
21:50 Flys With Bridges
22:50 Outro

21 Day Tone Calendar:

Get my gold dumbbells and yoga mat at Target!

Download the free Body by Blogilates app:

My outfit is from:

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

#21daytone #blogilates #pilates


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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