{ "format": "myfitnessplan.plan", "version": 1, "exportedAt": "2026-10-15T15:42:18.577Z", "appVersion": "2.1.0", "plans": [ { "name": "Reduction & Endurance", "category": "Reduction & Endurance", "description": "A 14-session progression built around cardio endurance, HIIT, and full-body strength work, with lower-intensity and low-impact sessions placed regularly for recovery. Most sessions land close to 30 minutes by combining warm-ups, focused training blocks, and lighter finishers.", "workoutPattern": [ 1, 0, 1, 0, 1, 0, 1, 0 ], "backgroundBlur": 1, "workouts": [ { "name": "Quick Cardio Warm Up - do this BEFORE you workout!\n12 Minutes to Burn Fat - Low Impact Cardio Workout\nPOP CARDIO: Fat Melting Routine", "sequenceOrder": 0, "videos": [ { "source": "youtube", "externalId": "WNvxFjzSs58", "externalUrl": "https://www.youtube.com/watch?v=WNvxFjzSs58", "externalPlaylistId": "PLSCcAGyv98ifqvxq8Xtb0gs4X0K2erfsT", "externalPlaylistTitle": "Cardio Workouts - Blogilates", "title": "Quick Cardio Warm Up - do this BEFORE you workout!", "durationSeconds": 387, "description": "It's important to perform this total body warm up BEFORE you workout. The special combination of these 10 moves in just 5 min will get your body limber and ready. It's easy! Go!\n\n♥ INSPIRATIONAL SHIRTS: https://www.popflexactive.com/\n♥ BLOG: http://www.blogilates.com \n♥ FB: http://www.facebook.com/blogilates \n♥ TWEET: http://www.twitter.com/blogilates\n♥ PINTEREST: http://pinterest.com/blogilates\n♥ INSTAGRAM: http://www.instagram.com/blogilates\n\n******\nCassey Ho is a certified Pilates and fitness instructor, named Greatest's Top 25 Health & Fitness Influencers in the World alongside Michelle Obama. She is the winner of the \"Social Fitness\" Shorty Award and FITNESS Magazine named her their \"Best Healthy Living Blogger\". She's been featured on Dr. Oz, EXTRA TV, The Steve Harvey Show, COSMOPOLITAN Magazine, SHAPE Magazine, Ladies Home Journal, SELF Magazine, NY Times, LA Times, and many more.\n\n***\nDISCLAIMER:\n\nBlogilates and oGorgeous Inc. strongly recommend that you consult with your physician before beginning any exercise program.\n\nYou should be in good physical condition and be able to participate in the exercise.\n\nYou 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.", "equipment": [], "trainingType": [ "Cardio", "Warmup" ], "bodyParts": [], "intensity": "" }, { "source": "youtube", "externalId": "xEoCXW09-pk", "externalUrl": "https://www.youtube.com/watch?v=xEoCXW09-pk", "externalPlaylistId": "PLSCcAGyv98ifqvxq8Xtb0gs4X0K2erfsT", "externalPlaylistTitle": "Cardio Workouts - Blogilates", "title": "12 Minutes to Burn Fat - Low Impact Cardio Workout", "durationSeconds": 908, "description": "You're not gonna need a yoga mat for today's 12 Minutes to Toned workout, but you WILL need your sneakers cuz we're about to get our heart rates WAYYYY up. The whole cardio workout is apartment friendly, too!!\n\nThe moves are squats, alternating tip toe lunges, POP burpee, alternating curtsy lunge, inchworm kick & punch, sweeping side lunge & alternating low back lunge!\n\nHere is where I get all of my music! Epidemic Sound: http://share.epidemicsound.com/sgFTn\r\n\r\nMy outfit & yoga mat are from: http://www.popflexactive.com\r\n\r\n******\r\n\r\nCassey 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.\r\n\r\nWith 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!\r\n\r\n\r\n***\r\nDISCLAIMER:\r\n\r\nBlogilates and oGorgeous Inc. strongly recommend that you consult with your physician before beginning any exercise program.\r\n\r\nYou should be in good physical condition and be able to participate in the exercise.\r\n\r\nYou 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.", "equipment": [], "trainingType": [ "Cardio", "No Jumping" ], "bodyParts": [], "intensity": "" }, { "source": "youtube", "externalId": "WOvIKdG7AwM", "externalUrl": "https://www.youtube.com/watch?v=WOvIKdG7AwM", "externalPlaylistId": "PLSCcAGyv98ifqvxq8Xtb0gs4X0K2erfsT", "externalPlaylistTitle": "Cardio Workouts - Blogilates", "title": "POP CARDIO: Fat Melting Routine", "durationSeconds": 490, "description": "http://www.blogilates.com to print out the workout. Do this video 4x for a full cardio workout that is SURE to burn a ton of calories and help you lose that stubborn fat covering your muscles. If you're looking to lose weight, this is for you. Fun! Led by fitness instructor and POP Pilates creator Cassey Ho!\r\n\r\nSong: Beautiful Straight Lines from http://www.danosongs.com\r\n\r\nREAD MY BLOG: http://www.blogilates.com\r\nFACEBOOK FAN: http://www.facebook.com/blogilates\r\nFOLLOW ME: http://www.twitter.com/blogilates\r\nPOP PILATES: http://www.youtube.com/blogilates\r\nWORKOUTS, HEALTHY COOKING VIDS: http://www.youtube.com/blogilatesTV\r\nFASHION REVIEWS: http://www.youtube.com/fashionoffitness", "equipment": [], "trainingType": [ "Cardio" ], "bodyParts": [], "intensity": "" } ] }, { "name": "Fat Burning Cardio Warmup | POP Cardio\n20-Minute Total Body Sculpt and Tone Workout with Autumn Calabrese | Class FitSugar\nQuick Cardio Booty Blast", "sequenceOrder": 1, "videos": [ { "source": "youtube", "externalId": "7BkjRlYq_UE", "externalUrl": "https://www.youtube.com/watch?v=7BkjRlYq_UE", "externalPlaylistId": "PLSCcAGyv98ifqvxq8Xtb0gs4X0K2erfsT", "externalPlaylistTitle": "Cardio Workouts - Blogilates", "title": "Fat Burning Cardio Warmup | POP Cardio", "durationSeconds": 372, "description": "Do this warmup before you start my videos to warm up your muscles and get all revved up for your workout! POP Pilates DVD coming out on 12.16.12! Ahhh!\n♥ INSPIRATIONAL SHIRTS: https://www.popflexactive.com/\n♥ BLOG: http://www.blogilates.com \n♥ FB: http://www.facebook.com/blogilates \n♥ TWEET: http://www.twitter.com/blogilates\n♥ PINTEREST: http://pinterest.com/blogilates\n♥ INSTAGRAM: http://instagram.com/blogilates/\n\nSong:\n\"Ricochet\" by Martel\n\nPlease subscribe to him! \nhttp://www.youtube.com/user/saymartel\n\nListen to it here:\nhttp://soundcloud.com/saymartel\n\n*****\nCassey Ho is a certified Pilates and fitness instructor, winner of YouTube Next Trainer, and was also recently named FITNESS Magazine's Best Healthy Living Blogger.", "equipment": [], "trainingType": [ "Cardio", "Warmup" ], "bodyParts": [], "intensity": "" }, { "source": "youtube", "externalId": "scBi1nsO4do", "externalUrl": "https://www.youtube.com/watch?v=scBi1nsO4do", "externalPlaylistId": "PLI37FJmOtrj3w7dreABs-e_9Z38nXTZPd", "externalPlaylistTitle": "20-Minute Workouts", "title": "20-Minute Total Body Sculpt and Tone Workout with Autumn Calabrese | Class FitSugar", "durationSeconds": 1145, "description": "Burn your way to a bikini body with Autumn Calabrese! This 20-minute total body workout will sculpt and tone you in all the right places. \r\n\r\nPOPSUGAR Fitness offers fresh fitness tutorials, workouts, and exercises that will help you on your road to healthy living, weight loss, and stress relief. Check out Class FitSugar, our do-it-along-with-us real-time workout show hosted by Anna Renderer who will inspire you to sweat alongside fitness experts and Hollywood’s hottest celebrity trainers. Class FitSugar regularly covers the most buzzed-about workout classes and trends, including the Victoria's Secret workout, Tabata, P90X, Bar Method, and more.\r\n\r\nSubscribe to POPSUGAR Fitness!\r\nhttp://www.youtube.com/subscription_center?add_user=popsugartvfit\r\n\r\nLike us on Facebook!\r\nhttps://www.facebook.com/PopSugarFitness/\r\n\r\nCheck us out on Instagram!\r\nhttps://www.instagram.com/popsugarfitness/\r\n\r\nEat Clean with POPSUGAR\r\nGet a full 2-week clean-eating plan with our brand-new app! 70 recipes for breakfast, lunch, dinner, snacks, and treats, simple shopping lists, and more! Get the app here: https://itunes.apple.com/us/app/clean-eating-plan-and-recipes/id1262482098?mt=8", "equipment": [], "trainingType": [], "bodyParts": [ "full_body" ], "intensity": "" }, { "source": "youtube", "externalId": "c7ZYCXu2hco", "externalUrl": "https://www.youtube.com/watch?v=c7ZYCXu2hco", "externalPlaylistId": "PLSCcAGyv98ifqvxq8Xtb0gs4X0K2erfsT", "externalPlaylistTitle": "Cardio Workouts - Blogilates", "title": "Quick Cardio Booty Blast", "durationSeconds": 296, "description": "The quickest, funnest cardio booty lift in the history of the world! I dare you to challenge one GUY FRIEND to do this NON-STOP. I DARE YOU. Then tell me what he says.\n\n♥ Get all my workout calendars and read my blog: http://www.blogilates.com\n\n♥ Get the Blogilates App FREE in the App Store or Google Play Store!\n\n♥ MY WATERBOTTLES & CUTE ACTIVEWEAR: https://www.popflexactive.com/\n\n♥ INSTAGRAM: @Blogilates \n\n♥ FB: http://www.facebook.com/blogilates \n\n♥ TWITTER: http://www.twitter.com/blogilates\n\n******\n\nCassey 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.\n\n***\nDISCLAIMER:\n\nBlogilates and oGorgeous Inc. strongly recommend that you consult with your physician before beginning any exercise program.\n\nYou should be in good physical condition and be able to participate in the exercise.\n\nYou 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.", "equipment": [], "trainingType": [ "Cardio" ], "bodyParts": [ "glutes" ], "intensity": "" } ] }, { "name": "POP Kicks: Cardio Kickboxing Break Down Intro\n20 Minutes and Done! Full-Body HIIT Workout\nQuiet Cardio Shhhh! with Coach Nicole & Cassey Ho | POP Cardio", "sequenceOrder": 2, "videos": [ { "source": "youtube", "externalId": "OolGXEOwQfw", "externalUrl": "https://www.youtube.com/watch?v=OolGXEOwQfw", "externalPlaylistId": "PLSCcAGyv98ifqvxq8Xtb0gs4X0K2erfsT", "externalPlaylistTitle": "Cardio Workouts - Blogilates", "title": "POP Kicks: Cardio Kickboxing Break Down Intro", "durationSeconds": 151, "description": "http://www.blogilates.com Yay it's finally here! Our first POP Kicks video! Here is my sister Jackelyn who is a Cardio Kickboxing maniac! It's time to burn that fat. Watch this video before you try any of our POP kicks routines just so you have a good understanding of the basics. Have fun!\r\n\r\nDO THE FULL ROUTINE HERE: http://www.youtube.com/watch?v=An4uTzF2UUM\r\n\r\nBLOG: http://www.blogilates.com\r\nFACEBOOK: http://www.facebook.com/blogilates\r\nTWITTER: http://www.twitter.com/blogilates\nDESIGNS: https://www.popflexactive.com/", "equipment": [], "trainingType": [ "Cardio" ], "bodyParts": [], "intensity": "" }, { "source": "youtube", "externalId": "nBDnJBqRMpk", "externalUrl": "https://www.youtube.com/watch?v=nBDnJBqRMpk", "externalPlaylistId": "PLI37FJmOtrj3w7dreABs-e_9Z38nXTZPd", "externalPlaylistTitle": "20-Minute Workouts", "title": "20 Minutes and Done! Full-Body HIIT Workout", "durationSeconds": 1221, "description": "POPSUGAR Fitness offers fresh fitness tutorials, workouts, and exercises that will help you on your road to healthy living, weight loss, and stress relief. Check out Class FitSugar, our do-it-along-with-us real-time workout show hosted by Anna Renderer who will inspire you to sweat alongside fitness experts and Hollywood’s hottest celebrity trainers. Class FitSugar regularly covers the most buzzed-about workout classes and trends, including the Victoria's Secret workout, Tabata, P90X, Bar Method, and more.\r\n\r\nSubscribe to POPSUGAR Fitness!\r\nhttp://www.youtube.com/subscription_center?add_user=popsugartvfit\r\n\r\nLike us on Facebook!\r\nhttps://www.facebook.com/PopSugarFitness/\r\n\r\nCheck us out on Instagram!\r\nhttps://www.instagram.com/popsugarfitness/\r\n\r\nEat Clean with POPSUGAR\r\nGet a full 2-week clean-eating plan with our brand-new app! 70 recipes for breakfast, lunch, dinner, snacks, and treats, simple shopping lists, and more! Get the app here: https://itunes.apple.com/us/app/clean-eating-plan-and-recipes/id1262482098?mt=8", "equipment": [], "trainingType": [ "HIIT" ], "bodyParts": [ "full_body" ], "intensity": "" }, { "source": "youtube", "externalId": "Q8CRUrRekOQ", "externalUrl": "https://www.youtube.com/watch?v=Q8CRUrRekOQ", "externalPlaylistId": "PLSCcAGyv98ifqvxq8Xtb0gs4X0K2erfsT", "externalPlaylistTitle": "Cardio Workouts - Blogilates", "title": "Quiet Cardio Shhhh! with Coach Nicole & Cassey Ho | POP Cardio", "durationSeconds": 413, "description": "Hey POPsters! Today we have special guest and friend Coach Nicole from Sparkpeople.com here to work out with us! Nicole and I are going to show you some quiet cardio moves that you can do in your apartment if you have naggy-neighbors living underneath you. Think light steps! More control. Heart rate, up!\n\n♥ INSPIRATIONAL SHIRTS: https://www.popflexactive.com/\n♥ BLOG: http://www.blogilates.com \n♥ FB: http://www.facebook.com/blogilates \n♥ TWEET: http://www.twitter.com/blogilates\n♥ PINTEREST: http://pinterest.com/blogilates\n♥ INSTAGRAM: http://instagram.com/blogilates/\n\nYou can find Coach Nicole at http://www.twitter.com/thecoachnicole and http://www.facebook.com/thecoachnicole\n\n*****\nCassey Ho is a certified Pilates and fitness instructor, winner of YouTube Next Trainer, and was also recently named FITNESS Magazine's Best Healthy Living Blogger.", "equipment": [], "trainingType": [ "Cardio" ], "bodyParts": [], "intensity": "" } ] }, { "name": "Daisy's (Cardio) Dance | GREAT GATSBY Workout\n20-Minute Victoria Sport Low-Impact Butt- and Abs-Toning Workout\nLegs for Days Cardio Ballet Challenge", "sequenceOrder": 3, "videos": [ { "source": "youtube", "externalId": "8z5ZhKLNaHo", "externalUrl": "https://www.youtube.com/watch?v=8z5ZhKLNaHo", "externalPlaylistId": "PLSCcAGyv98ifqvxq8Xtb0gs4X0K2erfsT", "externalPlaylistTitle": "Cardio Workouts - Blogilates", "title": "Daisy's (Cardio) Dance | GREAT GATSBY Workout", "durationSeconds": 208, "description": "Forget the East Egg night clubs and Jay Gatsby's big parties at the mansion. Daisy wants to dance all over the world and she wants you to join her for some fun cardio dance. Practice the routine with her here: http://www.youtube.com/watch?v=8RsLhlPObaA\n\nThis is a Great Gatsby inspired workout, not affiliated with Warner Bros. All dance moves are reminiscent of the 1920s and the cardio dance routine was choreographed by fitness instructor Cassey Ho as a way to celebrate the premiere of the movie, The Great Gatsby. This can be considered a parody.\n\nStarring: Cassey Ho as Daisy\nDirected & Edited by: Cassey Ho\nFilmed by: Sam Livits\n\n♥ INSPIRATIONAL SHIRTS: https://www.popflexactive.com/\n♥ BLOG: http://www.blogilates.com \n♥ FB: http://www.facebook.com/blogilates \n♥ TWEET: http://www.twitter.com/blogilates\n♥ PINTEREST: http://pinterest.com/blogilates\n♥ INSTAGRAM: http://instagram.com/blogilates/\n\n\n*****\nCassey Ho is a certified Pilates and fitness instructor, winner of YouTube Next Trainer, and was also recently named FITNESS Magazine's Best Healthy Living Blogger.", "equipment": [], "trainingType": [ "Cardio" ], "bodyParts": [], "intensity": "" }, { "source": "youtube", "externalId": "T4lNRM558YM", "externalUrl": "https://www.youtube.com/watch?v=T4lNRM558YM", "externalPlaylistId": "PLI37FJmOtrj3w7dreABs-e_9Z38nXTZPd", "externalPlaylistTitle": "20-Minute Workouts", "title": "20-Minute Victoria Sport Low-Impact Butt- and Abs-Toning Workout", "durationSeconds": 1202, "description": "Burn calories and sculpt your booty and core with this 20-minute low-impact workout. Celebrity trainer Megan Roup’s 20-minute workout requires no equipment, so you can do it anywhere. Get ready to jet, set, and tone!\r\nTo shop the looks in the video, visit: http://i.victoria.com/247\r\n\r\nPOPSUGAR Fitness offers fresh fitness tutorials, workouts, and exercises that will help you on your road to healthy living, weight loss, and stress relief. Check out Class FitSugar, our do-it-along-with-us real-time workout show hosted by Anna Renderer who will inspire you to sweat alongside fitness experts and Hollywood’s hottest celebrity trainers. Class FitSugar regularly covers the most buzzed-about workout classes and trends, including the Victoria's Secret workout, Tabata, P90X, Bar Method, and more.\r\n\r\nSubscribe to POPSUGAR Fitness!\r\nhttp://www.youtube.com/subscription_center?add_user=popsugartvfit\r\n\r\nLike us on Facebook!\r\nhttps://www.facebook.com/PopSugarFitness/\r\n\r\nCheck us out on Instagram!\r\nhttps://www.instagram.com/popsugarfitness/\r\n\r\nEat Clean with POPSUGAR\r\nGet a full 2-week clean-eating plan with our brand-new app! 70 recipes for breakfast, lunch, dinner, snacks, and treats, simple shopping lists, and more! Get the app here: https://itunes.apple.com/us/app/clean-eating-plan-and-recipes/id1262482098?mt=8", "equipment": [], "trainingType": [ "No Jumping" ], "bodyParts": [ "core" ], "intensity": "" }, { "source": "youtube", "externalId": "8-ldgC-MzqA", "externalUrl": "https://www.youtube.com/watch?v=8-ldgC-MzqA", "externalPlaylistId": "PLSCcAGyv98ifqvxq8Xtb0gs4X0K2erfsT", "externalPlaylistTitle": "Cardio Workouts - Blogilates", "title": "Legs for Days Cardio Ballet Challenge", "durationSeconds": 351, "description": "Using graceful ballet moves, we are going to sculpt long, lean legs while burning fat to Lana Del Rey's Summertime Sadness. Dare you to finish this! Follow this month's workout calendar: http://bit.ly/wocalendar or get your beginner's calendar here: http://bit.ly/beginnerscalendar \n\n♥ CHECK OUT MY DVD: http://www.poppilatesdvd.com\n♥ INSPIRATIONAL SHIRTS: http://www.shopblogilates.com\n♥ SUBSCRIBE: http://bit.ly/blogilatesyt\n♥ BLOG: http://www.blogilates.com \n♥ FB: http://www.facebook.com/blogilates \n♥ TWEET: http://www.twitter.com/blogilates\n♥ TUMBLR: http://www.blogilates.tumblr.com\n♥ PINTEREST: http://pinterest.com/blogilates\n♥ INSTAGRAM: http://www.instagram.com/blogilates\n\n\n*****\nCassey Ho is a certified Pilates and fitness instructor, winner of YouTube Next Trainer, and was also recently named FITNESS Magazine's Best Healthy Living Blogger.", "equipment": [], "trainingType": [ "Cardio" ], "bodyParts": [ "legs" ], "intensity": "" } ] }, { "name": "POP Cardio Dance! New Year Workout!\nCardio Dance Party Workout | Top TikTok Hits\nQuick Sweat // CARDIO BEAT (At Home Cardio Workout)\nOne More Night Cardio Challenge", "sequenceOrder": 4, "videos": [ { "source": "youtube", "externalId": "R4sXDaq53Ak", "externalUrl": "https://www.youtube.com/watch?v=R4sXDaq53Ak", "externalPlaylistId": "PLSCcAGyv98ifqvxq8Xtb0gs4X0K2erfsT", "externalPlaylistTitle": "Cardio Workouts - Blogilates", "title": "POP Cardio Dance! New Year Workout!", "durationSeconds": 233, "description": "♥ GET MY DVD: http://www.poppilatesdvd.com\nhttp://www.blogilates.com Fitness instructors Cassey and Jackelyn Ho take you through a quick but intense POP CARDIO DANCE video to \"My Chance\" from the 615 Platinum Series. It's a new year and it's time to introduce new formats! Dancey time!\n\nTalk to me on http://www.facebook.com/blogilates\nTweet me at http://www.twitter.com/blogilates\nDo some POP Pilates at http://www.youtube.com/blogilates", "equipment": [], "trainingType": [ "Cardio" ], "bodyParts": [], "intensity": "" }, { "source": "youtube", "externalId": "Nd5jMQfgMw8", "externalUrl": "https://www.youtube.com/watch?v=Nd5jMQfgMw8", "externalPlaylistId": "PLSCcAGyv98ifqvxq8Xtb0gs4X0K2erfsT", "externalPlaylistTitle": "Cardio Workouts - Blogilates", "title": "Cardio Dance Party Workout | Top TikTok Hits", "durationSeconds": 866, "description": "Yes, today is a cardio day, but I wanna do something different. So we WON'T be using a timer, or counting reps. I want you guys just to have fun and sweat a little! to some of my current fave top hits! Just do the moves to the beat and let yourself be free!!! The cardio moves are:\n\nSquats\nLunges\nSide Squats\nPlie Squats\nJump to Body Swirl\nPlank Walk Opener\nPlank Walk\nPlank Jacks\nPlank to Squat Ups\nCharlestons\nCross Fronts\nSquares\n\nFeatured Songs:\n0:00 Intro\n1:06 Friendships by Pascal Letoublon\n4:55 Boss Bitch by Doja Cat\n7:10 Roses by SAINt JHN (Imanbek Remix)\n10:05 Dance Monkey by Tones and I\n\n#cardioworkout #pilates #poppilates #blogilates #tiktok\n\nIf you're not already, follow me on TikTok! https://www.tiktok.com/@blogilates\n\r\nMy outfit & yoga mat are from: http://www.popflexactive.com\r\n\r\n******\r\n\r\nCassey 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.\r\n\r\nWith 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!\r\n\r\n\r\n***\r\nDISCLAIMER:\r\n\r\nBlogilates and oGorgeous Inc. strongly recommend that you consult with your physician before beginning any exercise program.\r\n\r\nYou should be in good physical condition and be able to participate in the exercise.\r\n\r\nYou 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.", "equipment": [], "trainingType": [ "Cardio" ], "bodyParts": [], "intensity": "" }, { "source": "youtube", "externalId": "-SLzOPTlQEw", "externalUrl": "https://www.youtube.com/watch?v=-SLzOPTlQEw", "externalPlaylistId": "PLSCcAGyv98ifqvxq8Xtb0gs4X0K2erfsT", "externalPlaylistTitle": "Cardio Workouts - Blogilates", "title": "Quick Sweat // CARDIO BEAT (At Home Cardio Workout)", "durationSeconds": 531, "description": "This is an apartment friendly workout that will not bother your downstairs neighbors! No jumping! Also...I like getting in my cardio without having to feel like I'm dragging my feet on a run. I love when I can pair exercising with music so I'm not thinking about reps or distance...I'm just having fun! And then the sweat and the fat burn just happens! So today, I am introducing to you \"CARDIO BEAT\"! Cardio moves done to the beat of the music that you can do right at home. This is something totally new so please let me know in the comments how you honestly feel about it and if you want more.\n\n♥ Get all my workout calendars and read my blog: http://www.blogilates.com\n\n♥ MY ACTIVEWEAR: http://www.popflexactive.com\n\n♥ Get the Blogilates App FREE in the App Store or Google Play Store!\n\n♥ INSTAGRAM: @Blogilates \n\n♥ SNAPCHAT: @Blogilates \n\n♥ FACEBOOK: http://www.facebook.com/blogilates \n\n♥ TWITTER: http://www.twitter.com/blogilates\n\n\n******\n\nCassey 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.\n\n***\nDISCLAIMER:\n\nBlogilates and oGorgeous Inc. strongly recommend that you consult with your physician before beginning any exercise program.\n\nYou should be in good physical condition and be able to participate in the exercise.\n\nYou 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.", "equipment": [], "trainingType": [ "Cardio" ], "bodyParts": [], "intensity": "" }, { "source": "youtube", "externalId": "Tfei0NvjZrM", "externalUrl": "https://www.youtube.com/watch?v=Tfei0NvjZrM", "externalPlaylistId": "PLSCcAGyv98ifqvxq8Xtb0gs4X0K2erfsT", "externalPlaylistTitle": "Cardio Workouts - Blogilates", "title": "One More Night Cardio Challenge", "durationSeconds": 291, "description": "*How to pair/plan ur routine: http://blogilates.com/workout-calendar\n♥ BLOG: http://www.blogilates.com \n♥ CLOTHES: https://www.popflexactive.com/\n♥ FB: http://www.facebook.com/blogilates \n♥ TWEET: http://www.twitter.com/blogilates\n♥ PINTEREST: http://pinterest.com/blogilates\n♥ INSTAGRAM: http://instagram.com/blogilates/\n\nPOP Cardio challenge to One More Night by Maroon 5! Try to do 1 hr of challenges! One cardio challenge, one muscle challenge, one cardio, one muscle...GO!\n\nALL POP CHALLENGES: http://www.youtube.com/playlist?list=PL2C4D620ABA5C536B&action_edit=1&feature=view_all", "equipment": [], "trainingType": [ "Cardio" ], "bodyParts": [], "intensity": "" } ] }, { "name": "Fat Burning Cardio Warmup | POP Cardio\n20-Minute Toned Arms & Abs Workout", "sequenceOrder": 5, "videos": [ { "source": "youtube", "externalId": "7BkjRlYq_UE", "externalUrl": "https://www.youtube.com/watch?v=7BkjRlYq_UE", "externalPlaylistId": "PLSCcAGyv98ifqvxq8Xtb0gs4X0K2erfsT", "externalPlaylistTitle": "Cardio Workouts - Blogilates", "title": "Fat Burning Cardio Warmup | POP Cardio", "durationSeconds": 372, "description": "Do this warmup before you start my videos to warm up your muscles and get all revved up for your workout! POP Pilates DVD coming out on 12.16.12! Ahhh!\n♥ INSPIRATIONAL SHIRTS: https://www.popflexactive.com/\n♥ BLOG: http://www.blogilates.com \n♥ FB: http://www.facebook.com/blogilates \n♥ TWEET: http://www.twitter.com/blogilates\n♥ PINTEREST: http://pinterest.com/blogilates\n♥ INSTAGRAM: http://instagram.com/blogilates/\n\nSong:\n\"Ricochet\" by Martel\n\nPlease subscribe to him! \nhttp://www.youtube.com/user/saymartel\n\nListen to it here:\nhttp://soundcloud.com/saymartel\n\n*****\nCassey Ho is a certified Pilates and fitness instructor, winner of YouTube Next Trainer, and was also recently named FITNESS Magazine's Best Healthy Living Blogger.", "equipment": [], "trainingType": [ "Cardio", "Warmup" ], "bodyParts": [], "intensity": "" }, { "source": "youtube", "externalId": "WcKW8h1Plec", "externalUrl": "https://www.youtube.com/watch?v=WcKW8h1Plec", "externalPlaylistId": "PLI37FJmOtrj3w7dreABs-e_9Z38nXTZPd", "externalPlaylistTitle": "20-Minute Workouts", "title": "20-Minute Toned Arms & Abs Workout", "durationSeconds": 1264, "description": "Barry's Bootcamp trainer Astrid Swan brings you the ultimate combination of multitasking arms and abs exercises. This workout will target both areas for an effective and efficient workout in just 20 minutes! Grab a pair of light free weights and let's do it!\r\n\r\n\r\nPOPSUGAR Fitness offers fresh fitness tutorials, workouts, and exercises that will help you on the road to healthy living, weight loss, and stress relief. Check out Class FitSugar, our do-it-along-with-us real-time workout show hosted by Anna Renderer, who will inspire you to sweat alongside fitness experts and Hollywood’s hottest celebrity trainers. Class FitSugar regularly covers the most buzzed-about workout classes and trends, including the Victoria's Secret workout, Tabata, P90X, Bar Method, and more.\r\n\r\nSubscribe to POPSUGAR Fitness!\r\nhttps://www.youtube.com/subscription_center?add_user=popsugartvfit\r\n\r\nLike us on Facebook!\r\nhttps://www.facebook.com/PopSugarFitness/\r\n\r\nCheck us out on Instagram!\r\nhttps://www.instagram.com/popsugarfitness/\r\n\r\nEat Clean with POPSUGAR\r\nGet a full 2-week clean-eating plan with our brand-new app! 70 recipes for breakfast, lunch, dinner, snacks, and treats, simple shopping lists, and more! Get the app here: https://itunes.apple.com/us/app/clean-eating-plan-and-recipes/id1262482098?mt=8\r\n\r\nVisit POPSUGAR!\r\nhttps://www.popsugar.com/fitness/20-minute-arms-abs-toning-workout-with-astrid-swan-46867720", "equipment": [], "trainingType": [], "bodyParts": [ "core", "arms" ], "intensity": "" } ] }, { "name": "Quick Cardio Warm Up - do this BEFORE you workout!\n20-Minute HIIT Workout", "sequenceOrder": 6, "videos": [ { "source": "youtube", "externalId": "WNvxFjzSs58", "externalUrl": "https://www.youtube.com/watch?v=WNvxFjzSs58", "externalPlaylistId": "PLSCcAGyv98ifqvxq8Xtb0gs4X0K2erfsT", "externalPlaylistTitle": "Cardio Workouts - Blogilates", "title": "Quick Cardio Warm Up - do this BEFORE you workout!", "durationSeconds": 387, "description": "It's important to perform this total body warm up BEFORE you workout. The special combination of these 10 moves in just 5 min will get your body limber and ready. It's easy! Go!\n\n♥ INSPIRATIONAL SHIRTS: https://www.popflexactive.com/\n♥ BLOG: http://www.blogilates.com \n♥ FB: http://www.facebook.com/blogilates \n♥ TWEET: http://www.twitter.com/blogilates\n♥ PINTEREST: http://pinterest.com/blogilates\n♥ INSTAGRAM: http://www.instagram.com/blogilates\n\n******\nCassey Ho is a certified Pilates and fitness instructor, named Greatest's Top 25 Health & Fitness Influencers in the World alongside Michelle Obama. She is the winner of the \"Social Fitness\" Shorty Award and FITNESS Magazine named her their \"Best Healthy Living Blogger\". She's been featured on Dr. Oz, EXTRA TV, The Steve Harvey Show, COSMOPOLITAN Magazine, SHAPE Magazine, Ladies Home Journal, SELF Magazine, NY Times, LA Times, and many more.\n\n***\nDISCLAIMER:\n\nBlogilates and oGorgeous Inc. strongly recommend that you consult with your physician before beginning any exercise program.\n\nYou should be in good physical condition and be able to participate in the exercise.\n\nYou 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.", "equipment": [], "trainingType": [ "Cardio", "Warmup" ], "bodyParts": [], "intensity": "" }, { "source": "youtube", "externalId": "d36ki1bC_gU", "externalUrl": "https://www.youtube.com/watch?v=d36ki1bC_gU", "externalPlaylistId": "PLI37FJmOtrj3w7dreABs-e_9Z38nXTZPd", "externalPlaylistTitle": "20-Minute Workouts", "title": "20-Minute HIIT Workout", "durationSeconds": 1348, "description": "POPSUGAR Fitness offers fresh fitness tutorials, workouts, and exercises that will help you on your road to healthy living, weight loss, and stress relief. Check out Class FitSugar, our do-it-along-with-us real-time workout show hosted by Anna Renderer who will inspire you to sweat alongside fitness experts and Hollywood’s hottest celebrity trainers. Class FitSugar regularly covers the most buzzed-about workout classes and trends, including the Victoria's Secret workout, Tabata, P90X, Bar Method, and more.\r\n\r\nSubscribe to POPSUGAR Fitness!\r\nhttp://www.youtube.com/subscription_center?add_user=popsugartvfit\r\n\r\nLike us on Facebook!\r\nhttps://www.facebook.com/PopSugarFitness/\r\n\r\nCheck us out on Instagram!\r\nhttps://www.instagram.com/popsugarfitness/\r\n\r\nEat Clean with POPSUGAR\r\nGet a full 2-week clean-eating plan with our brand-new app! 70 recipes for breakfast, lunch, dinner, snacks, and treats, simple shopping lists, and more! Get the app here: https://itunes.apple.com/us/app/clean-eating-plan-and-recipes/id1262482098?mt=8", "equipment": [], "trainingType": [ "HIIT" ], "bodyParts": [], "intensity": "" } ] }, { "name": "Low-Impact Cardio Workout\nPOP Cardio: Trafalgar Trimdown Toner | Invade London", "sequenceOrder": 7, "videos": [ { "source": "youtube", "externalId": "0iuloCCe1eM", "externalUrl": "https://www.youtube.com/watch?v=0iuloCCe1eM", "externalPlaylistId": "PLI37FJmOtrj3w7dreABs-e_9Z38nXTZPd", "externalPlaylistTitle": "20-Minute Workouts", "title": "Low-Impact Cardio Workout", "durationSeconds": 1339, "description": "Looking for more beginner’s workouts? Purchase our 21 Days to Kickstart Your Fitness plan, created for beginners to help you get fit and build strength, on: http://bit.ly/2Rcpjzi\r\n\r\nPOPSUGAR Fitness offers fresh fitness tutorials, workouts, and exercises that will help you on your road to healthy living, weight loss, and stress relief. Check out Class FitSugar, our do-it-along-with-us real-time workout show hosted by Anna Renderer who will inspire you to sweat alongside fitness experts and Hollywood’s hottest celebrity trainers. Class FitSugar regularly covers the most buzzed-about workout classes and trends, including the Victoria's Secret workout, Tabata, P90X, Bar Method, and more.\r\n\r\nSubscribe to POPSUGAR Fitness!\r\nhttp://www.youtube.com/subscription_center?add_user=popsugartvfit\r\n\r\nLike us on Facebook!\r\nhttps://www.facebook.com/PopSugarFitness/\r\n\r\nCheck us out on Instagram!\r\nhttps://www.instagram.com/popsugarfitness/\r\n\r\nEat Clean with POPSUGAR\r\nGet a full 2-week clean-eating plan with our brand-new app! 70 recipes for breakfast, lunch, dinner, snacks, and treats, simple shopping lists, and more! Get the app here: https://itunes.apple.com/us/app/clean-eating-plan-and-recipes/id1262482098?mt=8", "equipment": [], "trainingType": [ "Cardio", "No Jumping" ], "bodyParts": [], "intensity": "" }, { "source": "youtube", "externalId": "9XDHm8CbSFI", "externalUrl": "https://www.youtube.com/watch?v=9XDHm8CbSFI", "externalPlaylistId": "PLSCcAGyv98ifqvxq8Xtb0gs4X0K2erfsT", "externalPlaylistTitle": "Cardio Workouts - Blogilates", "title": "POP Cardio: Trafalgar Trimdown Toner | Invade London", "durationSeconds": 466, "description": "♥ INSPIRATIONAL SHIRTS: https://www.popflexactive.com/\n♥ BLOG: http://www.blogilates.com \n♥ FB: http://www.facebook.com/blogilates \n♥ TWEET: http://www.twitter.com/blogilates\n♥ PINTEREST: http://pinterest.com/blogilates\n♥ INSTAGRAM: http://instagram.com/blogilates/\n\nThis is a super quickie cardio and toning workout filmed at Trafalgar Square in London! \n\n*****\nCassey Ho is a certified Pilates and fitness instructor, winner of YouTube Next Trainer, and was also recently named FITNESS Magazine's Best Healthy Living Blogger.", "equipment": [], "trainingType": [ "Cardio" ], "bodyParts": [], "intensity": "" } ] }, { "name": "20-Minute Lower-Body Workout With Amanda Butler | POPSUGAR FITNESS\nPOP Kicks: So You Want Nice Legs Workout", "sequenceOrder": 8, "videos": [ { "source": "youtube", "externalId": "drvJe5bz0aM", "externalUrl": "https://www.youtube.com/watch?v=drvJe5bz0aM", "externalPlaylistId": "PLI37FJmOtrj3w7dreABs-e_9Z38nXTZPd", "externalPlaylistTitle": "20-Minute Workouts", "title": "20-Minute Lower-Body Workout With Amanda Butler | POPSUGAR FITNESS", "durationSeconds": 1140, "description": "Get three workouts in one with this 20-minute lower-body workout led by certified personal trainer Amanda Butler. Joining Butler in this quick and effective routine are class members Ellie Aviles and Paulyn Baens who've got you covered on modifications. This program features unilateral knee drives and toe taps that will really burn out those legs and glues, and adds in some deadlifts for balance. And don't forget the third element of cardio that makes this a sneaky sweaty one! Focus on your breath throughout to seal in the good energy with a surprise finisher. \n\nDon't miss new episodes of Class Fitsugar every Sunday and Wednesday on the POPSUGAR Fitness YouTube channel. \n\nButler's outfit: Le Ore\nShoes: APL\n\nAviles's outfit: Varley\nShoes: APL\n\nBaens's outfit: Jolyn\nShoes: APL\n\nFind more from our trainers:\nButler: https://www.instagram.com/backpack_belle/\nAviles: https://www.instagram.com/helloellieaviles/?hl=en\nBaens: https://www.instagram.com/paulynbaens/?hl=en\n\nPOPSUGAR Fitness offers fresh fitness tutorials and exercises — find strengthening, heart-pumping, empowering, and downright feel-good workouts you can do at home or on the go. Whether you're looking for full-body routines or moves focused on arms, glutes, or core, we've got you covered. Short on time? Find 10-, 15-, or 30-minute workouts ranging from beginner to advanced in bodyweight cardio, dance, Tabata, Pilates, barre, and everything in between. And don't miss Class Fitsugar and Dance Fitsugar, our do-it-along-with-us workout shows, and sweat alongside fitness experts and trainers.\n\nSubscribe to POPSUGAR Fitness!\nhttp://www.youtube.com/subscription_center?add_user=popsugartvfit\n\nCheck us out on Instagram!\nhttps://www.instagram.com/popsugarfitness", "equipment": [], "trainingType": [], "bodyParts": [ "lower_body" ], "intensity": "" }, { "source": "youtube", "externalId": "Hdcg_Jqmdfo", "externalUrl": "https://www.youtube.com/watch?v=Hdcg_Jqmdfo", "externalPlaylistId": "PLSCcAGyv98ifqvxq8Xtb0gs4X0K2erfsT", "externalPlaylistTitle": "Cardio Workouts - Blogilates", "title": "POP Kicks: So You Want Nice Legs Workout", "durationSeconds": 504, "description": "♥ GET MY DVD: http://www.poppilatesdvd.com ♥ \nhttp://www.blogilates.com Cardio kickboxing routine with my sister Jackelyn. Lower body workout bonanza for nice legs!\n\nWATCH THE KICKBOXING BASICS VID BEFORE YOU START: http://www.youtube.com/watch?v=OolGXEOwQfw\n\nREAD MY BLOG: http://www.blogilates.com\nFACEBOOK FAN: http://www.facebook.com/blogilates\nFOLLOW ME: http://www.twitter.com/blogilates\nPOP PILATES: http://www.youtube.com/blogilates\nWORKOUTS, HEALTHY COOKING VIDS: http://www.youtube.com/blogilatesTV\nFASHION REVIEWS: http://www.youtube.com/fashionoffitness", "equipment": [], "trainingType": [], "bodyParts": [ "legs" ], "intensity": "" } ] }, { "name": "20-Minute Follow-Along Hip-Hop Dance Cardio With Charlize Glass | POPSUGAR FITNESS\nQuick & Crazy Cardio Workout ☀ Summer Song Challenge #2 ☀\nPOP Cardio Carnage! | Invade London", "sequenceOrder": 9, "videos": [ { "source": "youtube", "externalId": "5mvW8UfJGt0", "externalUrl": "https://www.youtube.com/watch?v=5mvW8UfJGt0", "externalPlaylistId": "PLI37FJmOtrj3w7dreABs-e_9Z38nXTZPd", "externalPlaylistTitle": "20-Minute Workouts", "title": "20-Minute Follow-Along Hip-Hop Dance Cardio With Charlize Glass | POPSUGAR FITNESS", "durationSeconds": 1209, "description": "Join dancer, choreographer, and content creator Charlize Glass for a 20-minute beginner-friendly hip-hop dance cardio joined by Tori Wade and Nikki Keeshin. In this routine, you'll start off with a quick warmup and dance your way through a series of short combos. This workout may be short, but you'll feel the burn as Glass turns up the heat on these sneaky cardio moves. Don't be afraid to step out of your comfort zone; you'll have time to drill the moves and make them your own. Groove with your friends, and be prepared to leave it all on the dance floor!\n\nGlass's dance stardom started at a young age with commercials, music videos, \"America's Best Dance Crew,\" and major award shows. She's also performed with Missy Elliott at the Super Bowl XLIX halftime show and on NBC's \"World of Dance.\"\nhttps://www.tiktok.com/@charlize.glass?lang=en\nhttps://www.instagram.com/charlizeglass/\n\nFind more from our dancers on their Instagram:\nWade: https://www.instagram.com/tori_wade/\nKeeshin: https://www.instagram.com/babiekeeshkeesh/\n\nDon't miss new episodes of Dance Fitsugar every Friday on the POPSUGAR Fitness YouTube channel.\n\nGlass's outfit:\nTop: Nylora Mesh hooded jacket and Alo white bra\nShorts: Years of Ours bike shorts\nShoes: Nike\n\nWade's outfit: \nTop: Splits59 Bra Top\nPants: Nasty Gal\nShoes: Nike\n\nKeeshin's outfit:\nTop: Aritzia tank and Aritzia bra\nShorts: Aritzia\nShoes: Nike\n\nPOPSUGAR Fitness offers fresh fitness tutorials and exercises — find strengthening, heart-pumping, empowering, and downright feel-good workouts you can do at home or on the go. Whether you're looking for full-body routines or moves focused on arms, glutes, or core, we've got you covered. Short on time? Find 10-, 15-, or 30-minute workouts ranging from beginner to advanced in bodyweight cardio, dance, Tabata, Pilates, barre, and everything in between. And don't miss Class Fitsugar and Dance Fitsugar, our do-it-along-with-us workout shows, and sweat alongside fitness experts and trainers.\n\nSubscribe to POPSUGAR Fitness!\nhttp://www.youtube.com/subscription_center?add_user=popsugartvfit\n\nCheck us out on Instagram!\nhttps://www.instagram.com/popsugarfitness", "equipment": [], "trainingType": [ "Cardio" ], "bodyParts": [], "intensity": "" }, { "source": "youtube", "externalId": "IjDcqZK3zpk", "externalUrl": "https://www.youtube.com/watch?v=IjDcqZK3zpk", "externalPlaylistId": "PLSCcAGyv98ifqvxq8Xtb0gs4X0K2erfsT", "externalPlaylistTitle": "Cardio Workouts - Blogilates", "title": "Quick & Crazy Cardio Workout ☀ Summer Song Challenge #2 ☀", "durationSeconds": 323, "description": "What would happen if I meshed PIIT28 and POP Pilates together? THIS. CRAZY. CARDIO. WORKOUT! It's done to the beat of the music, but also done in intervals - so it's intense. You will sweat and burn calories like MADNESS. \n\nFor the first time, I am debuting the exclusive choreography that only certified POP Pilates instructors get to see. This is the \"Crazy Cardio\" track from POP 10 that POP instructors are currently teaching in our live classes at the gym!\n\nIf you want to practice this routine on YouTube and then head to a POP Pilates class to experience how this feels in real life, then you're really smart :) To find a POP Pilates class near you, check out the class locator: https://www.poppilateslife.com/pages/pop-pilates-class-locator\n\nIf you're interested in getting certified as a POP Pilates instructor, here's a list of trainings: https://www.poppilateslife.com/store/jBBpZsFz\n\nMUSIC:\n\nYou can get the song on Epidemic https://www.blogilates.epidemicsound.com or on Spotify https://goo.gl/eFfAyD\n\nCLOTHES:\n\nMy outfit & yoga mat are from: http://www.popflexactive.com\n\n******\n\nCassey 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.\n\n***\nDISCLAIMER:\n\nBlogilates and oGorgeous Inc. strongly recommend that you consult with your physician before beginning any exercise program.\n\nYou should be in good physical condition and be able to participate in the exercise.\n\nYou 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.", "equipment": [], "trainingType": [ "Cardio" ], "bodyParts": [], "intensity": "" }, { "source": "youtube", "externalId": "zeTQhiLa5zM", "externalUrl": "https://www.youtube.com/watch?v=zeTQhiLa5zM", "externalPlaylistId": "PLSCcAGyv98ifqvxq8Xtb0gs4X0K2erfsT", "externalPlaylistTitle": "Cardio Workouts - Blogilates", "title": "POP Cardio Carnage! | Invade London", "durationSeconds": 307, "description": "♥ INSPIRATIONAL SHIRTS: https://www.popflexactive.com/\n♥ BLOG: http://www.blogilates.com \n♥ FB: http://www.facebook.com/blogilates \n♥ TWEET: http://www.twitter.com/blogilates\n♥ PINTEREST: http://pinterest.com/blogilates\n♥ INSTAGRAM: http://instagram.com/blogilates/\n\nI'm in Hyde Park in London, England with John and Leon from The Lean Machines! You can can check out their channel at http://www.youtube.com/theleanmachines\n\nThis is a crazy quick cardio blast!!!\n\nSong is \"When You Love Her\" by my friends from Legaci Music: http://www.youtube.com/legaci\n\n*****\nCassey Ho is a certified Pilates and fitness instructor, winner of YouTube Next Trainer, and was also recently named FITNESS Magazine's Best Healthy Living Blogger.", "equipment": [], "trainingType": [ "Cardio" ], "bodyParts": [], "intensity": "" } ] }, { "name": "20-Minute Flat-Belly and Toned-Arms Workout\nQuick Sweat Fat Burning Circuit!", "sequenceOrder": 10, "videos": [ { "source": "youtube", "externalId": "3oRqaFH75Go", "externalUrl": "https://www.youtube.com/watch?v=3oRqaFH75Go", "externalPlaylistId": "PLI37FJmOtrj3w7dreABs-e_9Z38nXTZPd", "externalPlaylistTitle": "20-Minute Workouts", "title": "20-Minute Flat-Belly and Toned-Arms Workout", "durationSeconds": 1350, "description": "We like to think of this workout as a two-for-one! We're going to work your abs and arms with a bunch of multitasking moves that target both areas and more. If you're new to working out, don't worry. We offer beginner modifications for all the exercises throughout the video. Grab a set of dumbbells between five and 10 pounds, and get ready to feel the burn.\r\n\r\nOn Anna: BodyLanguage\r\nOn Brittany: Puma, Koral, and Athletic Propulsion (APL) Shoes\r\nManduka mats\r\nCorckicle bottles\r\n\r\nPOPSUGAR Fitness offers fresh fitness tutorials, workouts, and exercises that will help you on your road to healthy living, weight loss, and stress relief. Check out Class FitSugar, our do-it-along-with-us real-time workout show hosted by Anna Renderer who will inspire you to sweat alongside fitness experts and Hollywood’s hottest celebrity trainers. Class FitSugar regularly covers the most buzzed-about workout classes and trends, including the Victoria's Secret workout, Tabata, P90X, Bar Method, and more.\r\n\r\nSubscribe to POPSUGAR Fitness!\r\nhttp://www.youtube.com/subscription_center?add_user=popsugartvfit\r\n\r\nLike us on Facebook!\r\nhttps://www.facebook.com/PopSugarFitness/\r\n\r\nCheck us out on Instagram!\r\nhttps://www.instagram.com/popsugarfitness/\r\n\r\nEat Clean with POPSUGAR\r\nGet a full 2-week clean-eating plan with our brand-new app! 70 recipes for breakfast, lunch, dinner, snacks, and treats, simple shopping lists, and more! Get the app here: https://itunes.apple.com/us/app/clean-eating-plan-and-recipes/id1262482098?mt=8", "equipment": [], "trainingType": [], "bodyParts": [ "arms" ], "intensity": "" }, { "source": "youtube", "externalId": "n5MLsG-W2P0", "externalUrl": "https://www.youtube.com/watch?v=n5MLsG-W2P0", "externalPlaylistId": "PLSCcAGyv98ifqvxq8Xtb0gs4X0K2erfsT", "externalPlaylistTitle": "Cardio Workouts - Blogilates", "title": "Quick Sweat Fat Burning Circuit!", "durationSeconds": 415, "description": "If you want to burn fat, define your muscles, and work your whole body in 6 min, here's a circuit that targets your legs, butt, arms, and abs! The 6 moves are:\n\n(45 seconds on, 15 sec rest in between)\n\n1. Football runs\n2. Leg up crunches\n3. Skaters\n4. Up up down downs\n5. Split squat jumps\n6. Squat with side leg lift\n\nIf this is your only workout today, repeat 4x with 30 sec rest in between rounds. If you're following this month's workout calendar, just do this workout once through.\n\n\n♥ INSPIRATIONAL SHIRTS: https://www.popflexactive.com/\n♥ BLOG: http://www.blogilates.com \n♥ FB: http://www.facebook.com/blogilates \n♥ TWEET: http://www.twitter.com/blogilates\n♥ PINTEREST: http://pinterest.com/blogilates\n♥ INSTAGRAM: http://www.instagram.com/blogilates\n\n******\nCassey Ho is a certified Pilates and fitness instructor, named Greatest's Top 25 Health & Fitness Influencers in the World alongside Michelle Obama. She is the winner of the \"Social Fitness\" Shorty Award and FITNESS Magazine named her their \"Best Healthy Living Blogger\". She's been featured on Dr. Oz, EXTRA TV, The Steve Harvey Show, COSMOPOLITAN Magazine, SHAPE Magazine, Ladies Home Journal, SELF Magazine, NY Times, LA Times, and many more.\n\n***\nDISCLAIMER:\n\nBlogilates and oGorgeous Inc. strongly recommend that you consult with your physician before beginning any exercise program.\n\nYou should be in good physical condition and be able to participate in the exercise.\n\nYou 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.", "equipment": [], "trainingType": [], "bodyParts": [], "intensity": "" } ] }, { "name": "HIIT Workout to Burn Calories and Tone Your Abs| Class FitSugar", "sequenceOrder": 11, "videos": [ { "source": "youtube", "externalId": "IJro-Hd9wK4", "externalUrl": "https://www.youtube.com/watch?v=IJro-Hd9wK4", "externalPlaylistId": "PLI37FJmOtrj3w7dreABs-e_9Z38nXTZPd", "externalPlaylistTitle": "20-Minute Workouts", "title": "HIIT Workout to Burn Calories and Tone Your Abs| Class FitSugar", "durationSeconds": 1656, "description": "This high-intensity circuit workout will have you burpee, squat, and plank your way to a toned body.\n\n\nPOPSUGAR Fitness offers fresh fitness tutorials, workouts, and exercises that will help you on your road to healthy living, weight loss, and stress relief. Check out Class FitSugar, our do-it-along-with-us real-time workout show hosted by Anna Renderer who will inspire you to sweat alongside fitness experts and Hollywood’s hottest celebrity trainers. Class FitSugar regularly covers the most buzzed-about workout classes and trends, including the Victoria's Secret workout, Tabata, P90X, Bar Method, and more.\n\nSubscribe to POPSUGAR Fitness!\nhttp://www.youtube.com/subscription_center?add_user=popsugartvfit\n\nCheck out the rest of our channel:\nhttps://www.youtube.com/user/popsugartvfit", "equipment": [], "trainingType": [ "HIIT" ], "bodyParts": [ "core" ], "intensity": "" } ] }, { "name": "Like Money Apartment Friendly POP Cardio\n10 Minute Anti-Bloating Cardio (Low impact)\nHip Hop Fat Burn // CARDIO BEAT (At Home No Jumping Cardio)\nDaisy's (Cardio) Dance | GREAT GATSBY Workout", "sequenceOrder": 12, "videos": [ { "source": "youtube", "externalId": "7cjG6wsyed8", "externalUrl": "https://www.youtube.com/watch?v=7cjG6wsyed8", "externalPlaylistId": "PLSCcAGyv98ifqvxq8Xtb0gs4X0K2erfsT", "externalPlaylistTitle": "Cardio Workouts - Blogilates", "title": "Like Money Apartment Friendly POP Cardio", "durationSeconds": 351, "description": "♥ INSPIRATIONAL SHIRTS: https://www.popflexactive.com/\n♥ BLOG: http://www.blogilates.com \n♥ FB: http://www.facebook.com/blogilates \n♥ TWEET: http://www.twitter.com/blogilates\n♥ PINTEREST: http://pinterest.com/blogilates\n♥ INSTAGRAM: http://instagram.com/blogilates/\n\nThis is an apartment or dorm room friendly cardio workout that you can do without annoying your neighbors! No jumping or running required!\n\nSONG:\n\"Like Money\" by Wonder Girls featuring Akon\nBuy it on iTunes: http://itunes.apple.com/us/album/like-money-feat.-akon-single/id543165879\n\n*****\nCassey Ho is a certified Pilates and fitness instructor, winner of YouTube Next Trainer, and was also recently named FITNESS Magazine's Best Healthy Living Blogger.", "equipment": [], "trainingType": [ "Cardio" ], "bodyParts": [], "intensity": "" }, { "source": "youtube", "externalId": "lQDrPsPodA0", "externalUrl": "https://www.youtube.com/watch?v=lQDrPsPodA0", "externalPlaylistId": "PLSCcAGyv98ifqvxq8Xtb0gs4X0K2erfsT", "externalPlaylistTitle": "Cardio Workouts - Blogilates", "title": "10 Minute Anti-Bloating Cardio (Low impact)", "durationSeconds": 771, "description": "Bloat. We've all been there. Wanna know the secret to reducing bloat? The best way to get rid of all that uncomfortable gas is to drink lots of water and get your body moving!\n\nToday, we're gonna do a 10 minute cardio routine that has NO jumping, so it will be super easy on the stomach! We'll do each move for 45 seconds with a 15 second rest in between. Ready? Let's go.\n\n00:00 Intro\n00:53 Squatting Floor Touches\n1:54 Plank Walk Openers\n2:52 Side Squats\n3:50 Curtsey Lunge Kick - R\n4:49 Curtsey Lunge Kick - L\n5:50 Squat to Kick\n6:50 Prisoner Stairs\n7:52 Lunge Around the World\n8:50 Inchworms\n9:58 Dancing Dog\n10:48 Stretch\n11:45 Outro\n\n#bloat #cardio #workout #cardioworkout #blogilates\n\nDownload the Body by Blogilates app: https://bit.ly/bodybyblogilatesapp\r\n\r\nMy outfit & yoga mat are from: http://www.popflexactive.com\r\n\r\nHere is where I get all of my music! Epidemic Sound: http://share.epidemicsound.com/sgFTn\r\n\r\n******\r\n\r\nCassey 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.\r\n\r\nWith 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!\r\n\r\n\r\n***\r\nDISCLAIMER:\r\n\r\nBlogilates and oGorgeous Inc. strongly recommend that you consult with your physician before beginning any exercise program.\r\n\r\nYou should be in good physical condition and be able to participate in the exercise.\r\n\r\nYou 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.", "equipment": [], "trainingType": [ "Cardio", "No Jumping" ], "bodyParts": [], "intensity": "" }, { "source": "youtube", "externalId": "TI-z1bHEk-c", "externalUrl": "https://www.youtube.com/watch?v=TI-z1bHEk-c", "externalPlaylistId": "PLSCcAGyv98ifqvxq8Xtb0gs4X0K2erfsT", "externalPlaylistTitle": "Cardio Workouts - Blogilates", "title": "Hip Hop Fat Burn // CARDIO BEAT (At Home No Jumping Cardio)", "durationSeconds": 496, "description": "This is a super fun hip hop inspired Cardio Beat workout! There's no jumping, no burpees, and no equipment...but, you will be sweating and burning fat FOR REALZ. And laughing too! I just want you to let loose! You don't even need to know how to dance, you just need to groove to the music. Ready? Let's start burning fat and getting lean with Hip Hop Cardio Beat!\n\n♥ Get all my workout calendars and read my blog: http://www.blogilates.com\n\n♥ MY ACTIVEWEAR: http://www.popflexactive.com\n\n♥ Get the Blogilates App FREE in the App Store or Google Play Store!\n\n♥ INSTAGRAM: @Blogilates \n\n♥ SNAPCHAT: @Blogilates \n\n♥ FACEBOOK: http://www.facebook.com/blogilates \n\n♥ TWITTER: http://www.twitter.com/blogilates\n\n\n******\n\nCassey 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.\n\n***\nDISCLAIMER:\n\nBlogilates and oGorgeous Inc. strongly recommend that you consult with your physician before beginning any exercise program.\n\nYou should be in good physical condition and be able to participate in the exercise.\n\nYou 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.", "equipment": [], "trainingType": [ "Cardio", "No Jumping" ], "bodyParts": [], "intensity": "" }, { "source": "youtube", "externalId": "8z5ZhKLNaHo", "externalUrl": "https://www.youtube.com/watch?v=8z5ZhKLNaHo", "externalPlaylistId": "PLSCcAGyv98ifqvxq8Xtb0gs4X0K2erfsT", "externalPlaylistTitle": "Cardio Workouts - Blogilates", "title": "Daisy's (Cardio) Dance | GREAT GATSBY Workout", "durationSeconds": 208, "description": "Forget the East Egg night clubs and Jay Gatsby's big parties at the mansion. Daisy wants to dance all over the world and she wants you to join her for some fun cardio dance. Practice the routine with her here: http://www.youtube.com/watch?v=8RsLhlPObaA\n\nThis is a Great Gatsby inspired workout, not affiliated with Warner Bros. All dance moves are reminiscent of the 1920s and the cardio dance routine was choreographed by fitness instructor Cassey Ho as a way to celebrate the premiere of the movie, The Great Gatsby. This can be considered a parody.\n\nStarring: Cassey Ho as Daisy\nDirected & Edited by: Cassey Ho\nFilmed by: Sam Livits\n\n♥ INSPIRATIONAL SHIRTS: https://www.popflexactive.com/\n♥ BLOG: http://www.blogilates.com \n♥ FB: http://www.facebook.com/blogilates \n♥ TWEET: http://www.twitter.com/blogilates\n♥ PINTEREST: http://pinterest.com/blogilates\n♥ INSTAGRAM: http://instagram.com/blogilates/\n\n\n*****\nCassey Ho is a certified Pilates and fitness instructor, winner of YouTube Next Trainer, and was also recently named FITNESS Magazine's Best Healthy Living Blogger.", "equipment": [], "trainingType": [ "Cardio" ], "bodyParts": [], "intensity": "" } ] }, { "name": "Fat Burning Cardio Warmup | POP Cardio\n20-Minute Tabata Workout\nPOP Kicks: Cardio Kickboxing Break Down Intro", "sequenceOrder": 13, "videos": [ { "source": "youtube", "externalId": "7BkjRlYq_UE", "externalUrl": "https://www.youtube.com/watch?v=7BkjRlYq_UE", "externalPlaylistId": "PLSCcAGyv98ifqvxq8Xtb0gs4X0K2erfsT", "externalPlaylistTitle": "Cardio Workouts - Blogilates", "title": "Fat Burning Cardio Warmup | POP Cardio", "durationSeconds": 372, "description": "Do this warmup before you start my videos to warm up your muscles and get all revved up for your workout! POP Pilates DVD coming out on 12.16.12! Ahhh!\n♥ INSPIRATIONAL SHIRTS: https://www.popflexactive.com/\n♥ BLOG: http://www.blogilates.com \n♥ FB: http://www.facebook.com/blogilates \n♥ TWEET: http://www.twitter.com/blogilates\n♥ PINTEREST: http://pinterest.com/blogilates\n♥ INSTAGRAM: http://instagram.com/blogilates/\n\nSong:\n\"Ricochet\" by Martel\n\nPlease subscribe to him! \nhttp://www.youtube.com/user/saymartel\n\nListen to it here:\nhttp://soundcloud.com/saymartel\n\n*****\nCassey Ho is a certified Pilates and fitness instructor, winner of YouTube Next Trainer, and was also recently named FITNESS Magazine's Best Healthy Living Blogger.", "equipment": [], "trainingType": [ "Cardio", "Warmup" ], "bodyParts": [], "intensity": "" }, { "source": "youtube", "externalId": "sHgLdjyhbdA", "externalUrl": "https://www.youtube.com/watch?v=sHgLdjyhbdA", "externalPlaylistId": "PLI37FJmOtrj3w7dreABs-e_9Z38nXTZPd", "externalPlaylistTitle": "20-Minute Workouts", "title": "20-Minute Tabata Workout", "durationSeconds": 1263, "description": "POPSUGAR Fitness offers fresh fitness tutorials, workouts, and exercises that will help you on your road to healthy living, weight loss, and stress relief. Check out Class FitSugar, our do-it-along-with-us real-time workout show hosted by Anna Renderer who will inspire you to sweat alongside fitness experts and Hollywood’s hottest celebrity trainers. Class FitSugar regularly covers the most buzzed-about workout classes and trends, including the Victoria's Secret workout, Tabata, P90X, Bar Method, and more.\r\n\r\nSubscribe to POPSUGAR Fitness!\r\nhttp://www.youtube.com/subscription_center?add_user=popsugartvfit\r\n\r\nLike us on Facebook!\r\nhttps://www.facebook.com/PopSugarFitness/\r\n\r\nCheck us out on Instagram!\r\nhttps://www.instagram.com/popsugarfitness/\r\n\r\nEat Clean with POPSUGAR\r\nGet a full 2-week clean-eating plan with our brand-new app! 70 recipes for breakfast, lunch, dinner, snacks, and treats, simple shopping lists, and more! Get the app here: https://itunes.apple.com/us/app/clean-eating-plan-and-recipes/id1262482098?mt=8", "equipment": [], "trainingType": [ "HIIT" ], "bodyParts": [], "intensity": "" }, { "source": "youtube", "externalId": "OolGXEOwQfw", "externalUrl": "https://www.youtube.com/watch?v=OolGXEOwQfw", "externalPlaylistId": "PLSCcAGyv98ifqvxq8Xtb0gs4X0K2erfsT", "externalPlaylistTitle": "Cardio Workouts - Blogilates", "title": "POP Kicks: Cardio Kickboxing Break Down Intro", "durationSeconds": 151, "description": "http://www.blogilates.com Yay it's finally here! Our first POP Kicks video! Here is my sister Jackelyn who is a Cardio Kickboxing maniac! It's time to burn that fat. Watch this video before you try any of our POP kicks routines just so you have a good understanding of the basics. Have fun!\r\n\r\nDO THE FULL ROUTINE HERE: http://www.youtube.com/watch?v=An4uTzF2UUM\r\n\r\nBLOG: http://www.blogilates.com\r\nFACEBOOK: http://www.facebook.com/blogilates\r\nTWITTER: http://www.twitter.com/blogilates\nDESIGNS: https://www.popflexactive.com/", "equipment": [], "trainingType": [ "Cardio" ], "bodyParts": [], "intensity": "" } ] } ] } ] }