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Day 1 is a gentle muscle tone workout led by Sophie Jones on StarFit. It contains 45 exercises and lasts 25 minutes, targeting hamstrings, shoulders, core, spine, lower_back, hips, inner_thighs, quads, glutes, chest, triceps, outer_thighs, upper_back, lats, biceps, arms.

Part of: 14 Days Glow-Up Challenge
Day 1 workout preview — Sophie Jones
25 minEnergy gentlehamstrings

Day 1

gentleMuscle ToneSophie Jones45 exercises

Are you ready to transform your energy, confidence, and body in just 14 days? This challenge is designed to sculpt, tone, and elevate your fitness with various workouts using dumbbells and resistance bands, all from the comfort of your home! Each session is just 30 minutes, combining strength, cardio, and core-focused movements to help you feel and look your best. Plus, don’t miss out on daily glow tips at the end of each workout to boost your mindset, hydration, nutrition, and self-care.

Workout Details

Duration

24:40

Energy Level

gentle

Exercises

45

Category

Muscle Tone

Target Areas

hamstringsshoulderscorespinelower backhipsinner thighsquadsgluteschesttricepsouter thighsupper backlatsbicepsarms

What's Inside

1
Warm-up: Walkout to Plank30s
2
Warm-up: Cat-Cow23s
3
Warm-up: Seated Hip Opener25s
4
Warm-up: Shoulder Rotations2s
5
Rest18s

45 exercises · 25 min

Sophie Jones

Sophie Jones

Form-Focused

View profile

Exercises in This Workout

  1. 1
    Warm-up: Walkout to Plank
    30slow
    hamstringsshoulders
  2. 2
    Warm-up: Cat-Cow
    23slow
    spinecore
  3. 3
    Warm-up: Seated Hip Opener
    25slow
    hipsinner thighs
  4. 4
    Warm-up: Shoulder Rotations
    2slow
    shoulders
  5. 5
    Rest
    18slow
  6. 6
    Squats (Round 1)
    39smedium
    quadsglutes
  7. 7
    Rest
    22slow
  8. 8
    Push-ups (Round 1)
    38shigh
    chestshoulders
  9. 9
    Rest
    21slow
  10. 10
    Glute Bridge with Abduction (Round 1)
    37smedium
    gluteshamstrings
  11. 11
    Rest
    22slow
  12. 12
    Bent Over Row (Round 1)
    42smedium
    upper backlats
  13. 13
    Rest
    17slow
  14. 14
    Plank Taps (Round 1)
    40shigh
    coreshoulders
  15. 15
    Rest
    40slow
  16. 16
    Squats (Round 2)
    41smedium
    quadsglutes
  17. 17
    Rest
    21slow
  18. 18
    Push-ups (Round 2)
    38shigh
    chestshoulders
  19. 19
    Rest
    21slow
  20. 20
    Glute Bridge with Abduction (Round 2)
    39smedium
    gluteshamstrings
  21. 21
    Rest
    20slow
  22. 22
    Bent Over Row (Round 2)
    42smedium
    upper backlats
  23. 23
    Rest
    17slow
  24. 24
    Plank Taps (Round 2)
    42shigh
    coreshoulders
  25. 25
    Rest
    41slow
  26. 26
    Squats (Round 3)
    39shigh
    quadsglutes
  27. 27
    Rest
    23slow
  28. 28
    Push-ups (Round 3)
    36shigh
    chestshoulders
  29. 29
    Rest
    17slow
  30. 30
    Glute Bridge with Abduction (Round 3)
    42smedium
    gluteshamstrings
  31. 31
    Rest
    21slow
  32. 32
    Bent Over Row (Round 3)
    43smedium
    upper backlats
  33. 33
    Rest
    17slow
  34. 34
    Plank Taps (Round 3)
    41shigh
    coreshoulders
  35. 35
    Rest
    37slow
  36. 36
    Squats (Round 4)
    40shigh
    quadsglutes
  37. 37
    Rest
    20slow
  38. 38
    Push-ups (Round 4)
    44shigh
    chestshoulders
  39. 39
    Rest
    16slow
  40. 40
    Glute Bridge with Abduction & Pulses (Round 4)
    46shigh
    gluteshamstrings
  41. 41
    Rest
    14slow
  42. 42
    Bent Over Row (Round 4)
    44smedium
    upper backlats
  43. 43
    Rest
    17slow
  44. 44
    Plank Taps (Round 4)
    41shigh
    coreshoulders
  45. 45
    Rest
    2 minlow

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Frequently Asked Questions

How long is Day 1?

This workout is 25 minutes long and includes 45 exercises. It is a gentle intensity Muscle Tone workout led by Sophie Jones.

What body parts does this workout target?

This workout targets hamstrings, shoulders, core, spine, lower back, hips.

Do I need equipment for this workout?

No equipment needed. This is a bodyweight workout you can do at home.

Is this workout suitable for beginners?

Yes, this gentle workout is accessible for beginners. The trainer provides form cues and modifications throughout.

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