Скачать или смотреть SHOULDER / CORE / Upper Body Burn / Stability Workout | Pilates under 20 min / no jumping / delts

This session is a focused shoulder workout that combines upper-body strength with core engagement and inner-thigh support to create strong, stable, and well-coordinated movement.
We’ll begin by setting up in a kneeling position and activating the inner thighs to build a solid foundation. From there, we’ll move through lateral bends and rotational patterns to connect the shoulders with the core — starting on the right side with targeted arm work and butterfly movements to strengthen both shoulders together.
We’ll then repeat the sequence on the left side to maintain balance and symmetry, integrating lateral bends and core rotations to support shoulder stability. Toward the end, you’ll focus on front deltoid and triceps work to build strength and endurance before finishing with a dynamic stretch for the hips, legs, and shoulders to release tension and restore mobility.
Move with control, keep your breath steady, and adjust range or intensity as needed. The goal is strong, supported shoulders that work in harmony with the whole body.


1:00 assuming the kneeling position
1:12 right leg inner thigh engagement warm up
02:11 lateral bend to the right
04:00 right shoulder work with lateral bend to engage the core
05:52 core rotation with right arm work
06:52 both shoulders work in butterfly
07:37 left leg inner thigh engagement warm up
08:10 lateral bend to the left
09:25 left shoulder work with lateral bend to engage the core
11:00 core rotation with left arm work
12:02 front delts work
12:53 triceps work
13:31 dynamic stretch for hips, legs and shoulders