Uploaded July 2026 | Updated September 2026, 2 weeks ago
Strengthen your upper body and sculpt your core with this 25 min. PAP (Pause and Pulse) Upper Body & Obliques workout.
This workout combines controlled pauses and pulse movements to increase muscle engagement, endurance, and challenge your shoulders, arms, back, and obliques.
Grab your dumbbells and get ready for an efficient workout that will help you feel stronger and more confident in just 25 minutes!
25-MINUTE UPPER BODY WORKOUT STRUCTURE AND EXERCISES EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 20lbs
- EXERCISE MAT
STRUCTURE:
7 EXERCISES REPEATED 2X
14 TOTAL EXERCISES
WORK: 45 SECONDS
PAP: 30 SECONDS
REST: 25 SECONDS
EXERCISES
-CHEST PRESS
-SHOULDER PRESS
-SIDE-LYING TRICEP EXTENSION (L&R)
-REVERSE GRIP ROW
-HAMMER CURLS
-SIDE-LYING PLANK HIP DROP (L&R)
-HEEL TAPS (L&R)
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Finisher 👉youtu.be/dOWBThgW0Vk?si=ZeihqFBZoPGYUTF8
Don't forget to stretch! 👉youtu.be/SnczdEkUBvg?si=ieT9fTHQiyF-ulKZ
MY LINKS:
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- buymeacoffee.com/kaleighcohen
KCF merch- kaleighcohen.com/shop
Instagram- instagram.com/kaleighacohen
Facebook- facebook.com/kaleighcohenfitness
Some of the links listed above are affiliate links and if you make a purchase through the link, I may make a small commission, this is free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
_________________________________________________________________________________________________
🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.
Strengthen your upper body and sculpt your core with this 25 min. PAP (Pause and Pulse) Upper Body & Obliques workout.
This workout combines controlled pauses and pulse movements to increase muscle engagement, endurance, and challenge your shoulders, arms, back, and obliques.
Grab your dumbbells and get ready for an efficient workout that will help you feel stronger and more confident in just 25 minutes!
25-MINUTE UPPER BODY WORKOUT STRUCTURE AND EXERCISES EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 20lbs
- EXERCISE MAT
STRUCTURE:
7 EXERCISES REPEATED 2X
14 TOTAL EXERCISES
WORK: 45 SECONDS
PAP: 30 SECONDS
REST: 25 SECONDS
EXERCISES
-CHEST PRESS
-SHOULDER PRESS
-SIDE-LYING TRICEP EXTENSION (L&R)
-REVERSE GRIP ROW
-HAMMER CURLS
-SIDE-LYING PLANK HIP DROP (L&R)
-HEEL TAPS (L&R)
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Finisher 👉youtu.be/dOWBThgW0Vk?si=ZeihqFBZoPGYUTF8
Don't forget to stretch! 👉youtu.be/SnczdEkUBvg?si=ieT9fTHQiyF-ulKZ
MY LINKS:
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- buymeacoffee.com/kaleighcohen
KCF merch- kaleighcohen.com/shop
Instagram- instagram.com/kaleighacohen
Facebook- facebook.com/kaleighcohenfitness
Some of the links listed above are affiliate links and if you make a purchase through the link, I may make a small commission, this is free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
_________________________________________________________________________________________________
🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.
