Скачать или смотреть Junai Beginner Workout Series | 15-Minute Upper Body Routine | Pilates

𝐔𝐩𝐩𝐞𝐫 𝐁𝐨𝐝𝐲 𝐏𝐢𝐥𝐚𝐭𝐞𝐬 𝐰𝐢𝐭𝐡 𝐋𝐢𝐠𝐡𝐭 𝐖𝐞𝐢𝐠𝐡𝐭𝐬 | 𝐏𝐨𝐬𝐭𝐩𝐚𝐫𝐭𝐮𝐦 𝐒𝐚𝐟𝐞 𝐂𝐨𝐫𝐞 & 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐖𝐨𝐫𝐤𝐨𝐮𝐭

In this session, we’ll add one light weight (up to 2 kg / 4 lbs) and 𝐟𝐨𝐜𝐮𝐬 𝐨𝐧 𝐬𝐜𝐮𝐥𝐩𝐭𝐢𝐧𝐠 𝐚𝐧𝐝 𝐚𝐜𝐭𝐢𝐯𝐚𝐭𝐢𝐧𝐠 𝐭𝐡𝐞 𝐮𝐩𝐩𝐞𝐫 𝐛𝐨𝐝𝐲.

We’ll start standing — warming up the arms and upper body dynamically without weights. From there, we’ll fire up the core through plank and downward dog variations, then flow into weighted moves in a modified side plank.

For fire 🔥 finale, we’ll turn up the heat with ab-focused exercises.

𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐢𝐧 𝐭𝐡𝐢𝐬 𝐰𝐨𝐫𝐤𝐨𝐮𝐭:
0:00 Grounding exercise and Cactus with T-shape stretch
1:30 Arm circles forward and backward (extended arms)
2:17 Upper back activation
2:45 Opening and closing palms
3:19 Plank activation and Plank push forward/backward
4:02 Tabletop on elbows and Lift to extended arms
4:40 Pulses
4:57 Downward facing dog and Elbow taps to the floor
5:41 Elbow plank and Circular movement (right and left)
6:40 Child’s pose stretch
6:56 Modified side plank + lift/lower with weight
7:30 Horizontal arm/leg opening
9:35 Abs with weight (right and left)
10:56 Abs + circular movement with weight (right and left)
11:37 Bent knees with Weight lift toward feet
12:17 Alternating leg drops
13:13 T-shape pull with weight (left and right)
14:22 Diagonal stretch (left and right)
14:50 Forward fold with arm stretch
15:13 Shoulder opener stretch in forward fold

✨ These moves are also safe for postpartum moms, with all ab exercises performed through bent-knee variations for added support.

By the end, you’ll feel your upper body fully activated, your chest open, and your confidence lifted — ready to carry that strength into the rest of your day.

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