7 Minute Booty Burn | At Home No Equipment Workout


If you can do this 7 minute glute targeting, butt lifting workout all the way though with NO BREAKS, your booty – your underbutt will be like…excuse me!!?? Are you trying to kill me!!??

Do the following for 1 minute each.

1. Kneeling attitude pulse (left)
2. Mermaid leg raise (left)
3. Sleeping baby circles (left)
4. Kneeling attitude pulse (right)
5. Mermaid leg raise (right)
6. Sleeping baby circles (right)
7. Long bridge pulse

Workout starts at 1:16!

If you’re lovin’ my matcha tee, you can get it from POPFLEX here: https://bit.ly/2QsSZel

Here is where I get all of my music! Epidemic Sound: https://goo.gl/Nj4ZMg

My outfit & yoga mat are from: http://www.popflexactive.com


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. Those mermaid pulses feel so good! 😇For 2019, I am hoping to collaborate with many different content creators here on YouTube. Cassey…!!! Do you want to be a mermaid with me!?!? 😆✨

  2. This was one of the coziest workouts I've done of yours Cassey. Maybe it was how you wore a T-shirt and the fireplace on behind you, it really felt like an at home workout! (and made the burn more bearable xD ) I loved it , thank you for all your hard work <3

  3. Omg it was the second time I’ve done this workout, but the first time I’ve done it right and completely! So proud of me right now. Thank you Cassey ♥️🙌🏻

  4. I'm a stay at home mom and I don't have a working car ….so I'm at home every day with my baby and toddler .. so I really appreciate your videos .. I can do them at home .. and sometimes my toddler joins me 🙂 and my goal for this year is to move past my limiting low self confidence and take control of my finances, help my husband with his business, and get my butt back…. I have lost ten pounds this year (yay) including my butt.. now its all flat lol

  5. So I'm breaking out of my "guy" work outs and exploring more moves to strengthen my Glutes and abs. Your channel is peeeerfect. Happy New Year and thank you!

  6. My new year's resolutions is to be more active and lose more weight. My biggest weight was 192 pounds and now I'm 150.8. My goal is 130 😄

  7. You make me feel so great about myself all the time!! I’m not very fit and every other workout is super hard for me but you make me feel so good, even when I’m aching like there’s no tomorrow

  8. oh my god I have tried so many butt workouts and this is the first one that actually burns!! Wow that was so hard! Hopefully I will actually start seeing results!

  9. I’ve been trying so hard to find workouts that seriously aimed to What I wanted and I’m so happy I found this cuz I need a lot of help learning how to do things!

  10. I wish a woman with a larger REAL butt would make a video!!! This video good but I felt NOTHING!!!!!!!!!! Back to Tamilee Webb Buns of Steel 3.. circa 1997… STILL WORKS!!!!!!!

  11. I know that Cassie recently got married and a big congratulations! I also wonder if she's thinking about having a baby I don't know if it's because of the name of the stretch or, her talking about taking on less projects. She looks so amazing and beautiful as always more power to her and if she isn't then she looks just incredible as well. Imagine what a little blogilates Cassie baby would look like oh.. soo.. cute !

  12. I’ve been adding this to my daily workouts before lifting/running and I haven’t been so sore in a long time! Loved this workout and your positive energy throughout the video! I have no idea how you did it without any breaks ☠️

  13. Do you recommend any good stretches to do for beginners? My flexibility is the worst right now! I want to get more flexible and stronger!


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