Workout 4 is a moderate muscle tone workout led by Linda Chambers on StarFit. It contains 53 exercises and lasts 29 minutes, targeting spine, obliques, shoulders, chest, full_body, core, hamstrings, lower_back, glutes, calves, quads, triceps, hips, upper_back, outer_thighs, inner_thighs, neck.
Workout 4
In these ten classes program, we are going to focus on working our core, primarily our glutes and our abs. All of the classes are really available to all levels. Some of the classes, we do use equipment, one or two dumbbells and a resistance band as well. But don't worry you can always do all of the workouts with just your body weight. You're going to feel a lot stronger, maybe even a little leaner. Some of the sections, we get the heart rate up. Sometimes we work on lengthening. But there is a true hybrid of all types of different moves, so that you can leave each and every one of these sessions feeling strong and motivated and inspired to get on with the rest of your day.
Workout Details
Duration
28:20
Energy Level
moderate
Exercises
53
Category
Muscle Tone
Target Areas
What's Inside
53 exercises · 28 min
Linda Chambers
Form-Focused
Exercises in This Workout
- 1Standing Side Stretch11slowspineobliques
- 2Standing Chest Opener10slowchestshoulders
- 3Walkout to Plank Sequence3 minmediumfull bodycore
- 4Rest2slowfull body
- 5Cat-Cow Stretch33slowspinecore
- 6Bird Dog Crunch (Right Leg)46smediumcoreglutes
- 7Bird Dog Pulse (Right Leg)28shighgluteshamstrings
- 8Bird Dog Crunch (Left Leg)33smediumcoreglutes
- 9Bird Dog Pulse (Left Leg)17shighgluteshamstrings
- 10Rest12slowfull body
- 11Downward Dog to Forward Fold27slowhamstringscalves
- 12Chair Pose with Arm Pulses46smediumquadsglutes
- 13Forward Fold to Vinyasa25smediumfull bodycore
- 14Three-Legged Dog Knee Tucks (Right)51shighcoreshoulders
- 15Three-Legged Dog Pulse (Right)23shighgluteships
- 16High Lunge Pulses (Right)37shighquadsglutes
- 17Vinyasa to Downward Dog28smediumfull bodycore
- 18Three-Legged Dog Knee Tucks (Left)50shighcoreshoulders
- 19Three-Legged Dog Pulse (Left)25shighgluteships
- 20High Lunge Pulses (Left)30shighquadsglutes
- 21Plank Hold8smediumcoreshoulders
- 22Slow Mountain Climbers7smediumcoreshoulders
- 23Rest14slowfull body
- 24Downward Dog to Stand14slowfull body
- 25Squat Hold & Pulses2 minhighglutesquads
- 26Forward Fold to Downward Dog to Plank34smediumfull body
- 27Plank Pullback with Pulse35smediumquadsshoulders
- 28Plank Pullback with Hip Drop2 minhighobliquesshoulders
- 29Side Plank Pulses (Right)14shighobliquesshoulders
- 30Side Plank Pulses (Left)21shighobliquesshoulders
- 31Rest20slowfull body
- 32Transition to Supine22slowfull body
- 33Glute Bridge Walkouts54smediumhamstringsglutes
- 34Single Leg Bridge Taps & Pulses (Left)34shighgluteshamstrings
- 35Figure Four Stretch (Right)21slowgluteships
- 36Single Leg Bridge Taps & Pulses (Right)44shighgluteshamstrings
- 37Figure Four Stretch (Left)17slowgluteships
- 38Transition to Tabletop16slowfull body
- 39Forearm Glute Kickback (Left)50smediumgluteshamstrings
- 40Rest10slowfull body
- 41Forearm Glute Kickback (Right)47smediumgluteshamstrings
- 42Rest16slowfull body
- 43Transition to Supine21slowfull body
- 44Butterfly Crunches2 minmediumcoreupper back
- 45Hollow Body Hold9shighcore
- 46Rest / Transition23slowfull body
- 47Supine Spinal Twist (Right)23slowspinelower back
- 48Supine Spinal Twist (Left)32slowspinelower back
- 49Transition to Pigeon Pose20slowfull body
- 50Pigeon Pose (Right)2 minlowhipsglutes
- 51Pigeon Pose (Left)44slowhipsglutes
- 52Seated Butterfly Stretch14slowhipsinner thighs
- 53Seated Neck/Shoulder Stretch19slowneckshoulders
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Frequently Asked Questions
How long is Workout 4?
This workout is 29 minutes long and includes 53 exercises. It is a moderate intensity Muscle Tone workout led by Linda Chambers.
What body parts does this workout target?
This workout targets spine, obliques, shoulders, chest, full body, core.
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 moderate workout is accessible for beginners. The trainer provides form cues and modifications throughout.