GLOW & BURN | 24-Minute TOTAL Upper Body |Feminine Strength | No Equipment (Chair Optional)

This 24-minute elegant but fiery upper body session will help you sculpt, strengthen, and awaken every muscle from shoulders to triceps, all while moving with grace and control.
No weights, no machines just your body, your breath, and pure feminine strength.

Every rep is about precision and awareness.
You’re not here to rush you’re here to connect with your body, build confidence, and glow from the inside out.

I’m so proud of you for showing up.
Each time we train together, we grow stronger, more present, and more confident, side by side.

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EXERCISES IN THIS WORKOUT

(9 exercises · 3 rounds · 30 sec work / 20 sec rest · 1 min between rounds)

1. Inchworm Push-Ups – shoulders, chest, deep core activation
2. Push-Up to Downward Dog – chest, triceps, shoulders, flexibility
3. Superman Lat Pulldown – lats, mid-back, posture control
4. Superman (Hands Behind Head) – posterior chain, back, glutes
5. High Plank Shoulder Taps – shoulders, core, stability
6. High Plank Front Raises – anterior delts, abs, coordination
7. High Plank Delt Raises – lateral delts, upper back, control
8. Handstand Pike Press Hold (with chair) – shoulders, triceps, balance & control
9. Reverse Tabletop Triceps Dips – triceps, chest, shoulder stability

Repeat all exercises for 3 rounds.
1-minute rest between rounds.

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WHAT YOU NEED
• A mat
• A chair (for the pike press hold)
• Water bottle
• Calm focus and a confident mindset

No equipment, just intention and strength.

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WORKOUT LEVEL

Intermediate – Advanced
A powerful and mindful upper body routine to sculpt, tone, and strengthen your arms, shoulders, and posture while maintaining that soft, feminine flow.

Perfect for women who want to feel strong, elegant, and unstoppable.

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INSTAGRAM: @sophia_korinkova
CONTACT: [email protected]

This isn’t just an upper body workout it’s a reminder of your control, grace, and inner strength.
Breathe through the challenge, stay gentle with yourself, and move with intention.
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