@izzy.samuel

IZZY SAMUEL

18 MIN UPPER & CORE CIRCUT Exercises + form tips ↓ 1. SEATED ROLL BACK + ROW Roll back slowly with your tailbone tucked and your spine curved, only as far as you can control. As you roll, pull your elbows back and squeeze your shoulder blades together. Breathe out on the way up. 2. V SIT HOLD + ROW Keep your chest lifted and your spine long, not rounded. Pull your belly button in toward your spine. Drive your elbows straight back and keep your shoulders away from your ears. Lower your legs or tap your heels down if your back starts to round. 3. REVERSE TABLE TOP > SEATED TRICEP DIP + LEG LIFT Fingers point toward your feet. Lift your hips until your knees, hips and shoulders are level, squeezing your glutes. Lower back to seated and dip by bending your elbows straight back, not out to the sides. Lift your legs to table top without letting your hips tip. 4. RECLINED SINGLE LEG EXTENSIONS Lean back on your hands with your chest proud and your core braced. Reach one leg out long while the other knee pulls in. Go slow and don't let your lower back arch off the floor. 5. IN & OUTS Keep both feet off the floor the whole time. Pull both knees to your chest as you breathe out, then press both legs out long together. The slower you go, the harder it gets. 6. REVERSE TABLE TOP DIP + ALTERNATING SINGLE LEG MARCH Stay up in table top, bending your elbows straight back, no deeper than 90°. March one knee in at a time, keeping your hips lifted and level, then bend through the elbows and dip the dips to the floor. 7. REVERSE PLANK DIPS + ALTERNATING SINGLE LEG MARCH Straighten your legs and keep one line from shoulders to heels, with no sagging hips. Dip your elbows straight back, then lift one leg at a time without your hips rotating. Take a hip dip between each round of marches. Wrists or shoulders bothering you? Turn your fingers out slightly or shorten the dip 🤍 Wearing @CSB dc IZZY #upperbody #coreworkout #homeworkout #pilatesworkout

On the profile · Oct 12, 2026