Rachel Lennon Builds 4-Move Pilates Dumbbell Workout, Citing 19% Lower Death Risk
Updated
Updated · Tom's Guide · Aug 9
Rachel Lennon Builds 4-Move Pilates Dumbbell Workout, Citing 19% Lower Death Risk
1 articles · Updated · Tom's Guide · Aug 9
Summary
Rachel Lennon, a trainer and Pilates instructor, shared a four-move dumbbell routine that blends Pilates control with strength work to improve posture, balance and core engagement.
The workout uses light-to-medium weights—about 3 to 4 kilograms for beginners—and centers on two supersets: goblet squats with slow renegade rows, then glute bridges with deadbugs.
15 reps drive the squat and bridge sets, each finishing with a 10-second hold and 15 pulses, while rows call for six reps per arm and deadbugs 10 reps per side; each superset is repeated four times.
Lennon says the Pilates benefit comes from slowing each lift, adding pauses and pulses, and prioritizing form over speed rather than treating Pilates and weight training as competing methods.
A recent Harvard study cited in the report found people with the greatest exercise variety had a 19% lower risk of premature death, supporting a mixed routine that also targets mobility, muscle mass and bone health.