24 MIN UPPER BODY + DEEP CORE SCULPT | Express Pilates x Strength

Today’s 24-minute express session is all about building a strong, sculpted upper body and a connected core through intentional Pilates x Strength movement. We’ll target the shoulders, arms, back and deep abdominals with controlled dumbbell work, Pilates-inspired movement and progressive layering. A focused session for when we’re short on time but still want to challenge our strength, stability and control.

Using light dumbbells, we’ll begin in tall kneeling with arm raises, tricep kickbacks, pulses and rear-delt fly variations before moving onto our backs for an integrated upper-body and core series. We’ll build through roll-ups, ab curls and tabletop work, adding bicep curls, leg extensions and controlled arm openings before finishing with a hollow hold. Every layer builds on the last, bringing the arms and core together through slow, intentional movement. 🤍

We focus on:

• shoulders, triceps + upper-back strength
• biceps + upper-body muscular endurance
• deep core strength + abdominal control
• slow, controlled Pilates x Strength movement
• progressive layering + time under tension
• coordination + upper-body and core integration

Equipment I’m using:

• 2 × 5 lb dumbbells

Level:
Intermediate–Advanced Pilates x Strength

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