10-Min Arm Strength Flow | Pilates Upper Body and Core Sculpt on the Mat скачать в хорошем качестве

10-Min Arm Strength Flow | Pilates Upper Body and Core Sculpt on the Mat

Description Welcome to KW WELL. This 10 minute Pilates arm flow is a mat based upper body workout designed to strengthen your shoulders, biceps, triceps, chest, and core using only a light set of hand weights. Inspired by my signature arm sequencing, this class blends mindful strength work with core stability and breath connection so you feel strong, balanced, and supported from the inside out. Every movement is intentional and accessible for all levels. Class Details Duration: 10 minutes Level: All levels Equipment: Light hand weights or household items Focus: Arms, shoulders, triceps, biceps, posture, and core connection Timestamps 00:00 Welcome and class overview 00:45 High kneeling warm up with Hug a Tree 02:00 Right side lunge with oblique rotation 02:40 Left side lunge with oblique rotation 03:20 Low to high shoulder press with hover transitions 04:15 Goalpost shoulder work 04:50 Rotator cuff openings 06:00 Newspaper arms / upper back work with glute activation 07:00 Bicep curls in kneeling hover right side 07:45 Tricep kickbacks and pulse set right side 08:40 Bicep curls in kneeling hover left side 09:10 Tricep kickbacks and pulse set left side 09:55 Closing and cool down What You Will Experience • Targeted upper body strengthening • Deep core activation for stability and posture • A reformer inspired arm sequence adapted for the mat • A short and effective workout that builds functional strength If this class energized your upper body and core, please like, subscribe, and share it with someone who enjoys mindful movement. 🌿 Explore more Pilates mat flows, upper body classes, and breath led movement on the KW WELL YouTube channel. ✨ Until next time, move well, be well, and live well from the inside out.