This upper body session blends strength and Pilates across three circuits, with a whole lot of core woven through. You'll start with a no-repeat circuit of overhead presses, triceps, raises, and rows, then move through a second circuit twice—weighted flies, tripod rows, concentrated curls, and a Pilates ball core series with crunches, dead bugs, and lean-back curls—before finishing with a strength-focused core burnout. Choose weights that challenge you, squeeze the ball to fire up your low core, and move slow and controlled through every rep.

Equipment: Heavier Weights (15lb, 20lb), Medium Weights (10lb), Light Hand Weights (5lb), Ankle Weights, Pilates Ball
Workout set: https://joinform.com/products/straight-neck-bra-waves-punch