Just like the best of summer nights, there are workouts, and then there are workouts you don’t forget.

Known as a dance party on the mat, POP Pilates was developed by the number one fitness instructor on YouTube, Cassey Ho of Blogilates.

Ho has changed the way people think about health and fitness by turning it into a movement based on passion and empowerment, and this on-the-go summer workout exclusively designed for 24Life and 24 Hour Fitness is a combination of total-body Pilates exercises with the attitude of choreographed dance and the energy of music, resulting in an intense workout that is fun and effective.

You will be challenged to flow from one exercise to the next, developing a rock-solid core while leaving no muscle untouched. Every exercise can be modified to fit your personal needs. You’ll leave feeling sweaty, strong and ready to take on more!

Ready to rock that summer body on your mat? Let’s go!

Strength moves

Reps: 15–20
Sets: 1-2

Stretch moves

Move dynamically into each stretch for 30 seconds, and then hold the stretch for 60 seconds.


1. Walking Plank Opener

  • Begin in plank position, with your hands underneath your shoulders and palms pressing into your mat.
  • Draw your right leg in and plant your right foot outside your right hand.
  • Open your right arm to the sky, reaching as high as you can.
  • Bring your right hand back down and extend your right leg to end in plank.
  • Alternate sides.

2. Candlestick Dipper

  • Begin in a kneeling position on your mat.
  • Extend one leg out long to your side, making sure your knee is not bending.
  • Bring both hands above your head into a “Charlie’s Angel” position.
  • Lean your body away from your straight leg, and exhale.
  • Return to center.
  • Complete all reps, and repeat on the other side.

3. Star Abs

  • Begin with your back on the mat with your arms and legs extended: You’re a big star.
  • Using all the core strength you have, pull your whole body up and squeeze your knees into your chest. Then slowly extend your arms and legs to that star position.

4. Single-Legged Knee-In

  • Begin in Down Dog position.
  • Raise your right leg as high as you can, trying to keep that leg straight.
  • Slowly pull your right knee into your abs and hold.
  • Extend your right leg up into the sky once again.
  • Repeat on the other side.

5. Shooting Star

  • Begin by bringing your knees to your chest, balancing on your tailbone.
  • Pull your shoulders back, open up your chest and pull your belly button in.
  • Clasp your hands in a “Charlie’s Angels” position.
  • Tap your index fingers down to one side.
  • Extend your clasped hands overhead, lengthening your legs.
  • Bring your knees back in as you drop your hands over to the other side.
  • Alternate sides.

6. Single-Legged Jackknife

  • Begin laying down, with your arms extended long above your head and your legs long away from your body.
  • Using all of your core strength, pull your abs and chest up, extending one leg up to the sky, and reaching forward towards your toes.
  • Return to starting position and repeat, alternating sides.


1. Dancing Dog

  • Begin in Down Dog with your hands pressing into the mat and your heels pressing into the mat as much as possible.
  • Slowly bring your body into Up Dog, stretching your chest and lengthening your neck.
  • Alternate between these two movements.

2. Camel

  • Begin kneeling on your mat.
  • Slowly, slowly bring your chest open, and lean your head and shoulders back until you can grab onto your heels.
  • Really try to open up the chest instead of simply dropping your head back in order to truly open up your body.

3. Right-Angle Leg Pulls

  • Begin lying down on your mat.
  • Relax your head and your hips, making sure they’re squared.
  • Raise your right leg, placing your hands behind your thigh.
  • Slowly pull your right leg towards your chest to gently stretch your hamstrings.
  • Next, press your leg toward the left side of your body. Keep your right hip on the floor, to stretch your IT band.

4. Low Lunge Quad Stretch

  • Begin in plank position.
  • Bring your right foot next to your right palm.
  • Lower your left knee to your mat.
  • Bend your left knee and reach back with your right hand to grab your left foot. It’s going to be difficult, so don’t feel bad if you can’t reach it just yet.
  • Pull your left foot towards your butt and hold for two counts, then release.

5. Straddle Circles

  • Begin in a wide straddle. You can flex or point your feet.
  • Raise your hands overhead, and then draw a big circle: reach over to your right, then to the middle, then over onto the left, and back up to center.
  • Reverse direction. Take your time and don’t rush through this movement.

6. Lying Shoulder Stretch

  • Begin by lying on your belly.
  • Bend your right arm at a right angle, and extend your left arm out straight.
  • Looking at your left (straight) arm and pressing your right cheek to your mat, bend your left leg over your body, and hold.
  • Really open up your shoulder. Inhale through your nose and exhale through your mouth, releasing your muscles and joints in this stretch.
  • Switch sides.

Photo credit: Photos: Tom Casey, box24studio.com
Hair and make-up: Tiffany Lee