Workout 4 is a moderate weight loss workout led by Sophie Jones on StarFit. It contains 60 exercises and lasts 32 minutes, targeting hips, spine, chest, shoulders, inner_thighs, full_body, quads, glutes, hamstrings, core, arms, calves, triceps, lower_back, upper_back.
Workout 4
This program is set out to get you feeling like an athlete. You will improve reaction time, balance, strengthening both major muscles and joints, along with developing core strength, meaning not just our abdominals but our glutes and lower back too. Allowing you to move your body weight with speed and control. For this program, you only require a resistance band. This program is best for someone who isn't new to the fitness game and wants to focus on overall development as an athlete.
Workout Details
Duration
31:55
Energy Level
moderate
Exercises
60
Category
Weight Loss
Target Areas
What's Inside
60 exercises · 32 min
Sophie Jones
Form-Focused
Exercises in This Workout
- 1World's Greatest Stretch (Right)37slowhipsspine
- 2World's Greatest Stretch (Left)28slowhipsspine
- 3Frog Pose / Deep Squat Rotation53slowhipsinner thighs
- 4Rest37slowfull body
- 5Tempo Squat (4-2-1) - Round 151smediumquadsglutes
- 6Rest7slowfull body
- 7Plank Walkouts - Round 139smediumcoreshoulders
- 8Rest21slowfull body
- 9Curtsy Lunge Knee Drive (Right) - Round 151smediumglutesquads
- 10Rest6slowfull body
- 11Curtsy Lunge Knee Drive (Left) - Round 152smediumglutesquads
- 12Active Recovery (Air Skips)32slowcalvesfull body
- 13Tempo Squat (4-2-1) - Round 252smediumquadsglutes
- 14Rest7slowfull body
- 15Plank Walkouts - Round 251smediumcoreshoulders
- 16Rest9slowfull body
- 17Curtsy Lunge with Hop (Right) - Round 250shighglutesquads
- 18Rest10slowfull body
- 19Curtsy Lunge with Hop (Left) - Round 249shighglutesquads
- 20Active Recovery (Air Skips)31slowcalvesshoulders
- 21Tempo Squat (4-2-1) - Round 351smediumquadsglutes
- 22Rest13slowfull body
- 23Plank Walkouts - Round 345smediumcoreshoulders
- 24Rest11slowfull body
- 25Curtsy Lunge with Hop (Right) - Round 351shighglutesquads
- 26Rest11slowfull body
- 27Curtsy Lunge with Hop (Left) - Round 350shighglutesquads
- 28Rest30slowfull body
- 29Controlled Push-up - Round 151smediumchesttriceps
- 30Rest7slowfull body
- 31Hollow Hold - Round 153smediumcore
- 32Rest19slowfull body
- 33Floor-Assisted L-Sit - Round 139smediumtricepsshoulders
- 34Rest11slowfull body
- 35Sumo Squat to Lateral Lunge - Round 151smediumglutesinner thighs
- 36Active Recovery40slowfull body
- 37Controlled Push-up - Round 242smediumchesttriceps
- 38Rest5slowfull body
- 39Hollow Hold - Round 253smediumcoreglutes
- 40Rest7slowfull body
- 41Floor-Assisted L-Sit - Round 251smediumtricepsshoulders
- 42Rest6slowfull body
- 43Sumo Squat to Lateral Lunge - Round 250smediumglutesinner thighs
- 44Active Recovery34slowfull body
- 45Controlled Push-up - Round 351smediumchesttriceps
- 46Rest8slowfull body
- 47Floor-Assisted L-Sit - Round 351smediumtricepsshoulders
- 48Rest10slowfull body
- 49Hollow Hold - Round 348smediumcore
- 50Rest13slowfull body
- 51Sumo Squat to Lateral Lunge - Round 351smediumglutesinner thighs
- 52Rest27slowfull body
- 53Knee Hugs & Rocking17slowlower back
- 54Single Leg Knee Hug with Hip Rotation (Right)18slowhips
- 55Single Leg Knee Hug with Hip Rotation (Left)15slowhips
- 56Glute Stretch (Figure 4) (Right)25slowgluteships
- 57Glute Stretch (Figure 4) (Left)20slowgluteships
- 58Child's Pose with Thread the Needle (Right)34slowupper backshoulders
- 59Child's Pose with Thread the Needle (Left)24slowupper backshoulders
- 60Downward Dog Walkout18slowhamstringscalves
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Frequently Asked Questions
How long is Workout 4?
This workout is 32 minutes long and includes 60 exercises. It is a moderate intensity Weight Loss workout led by Sophie Jones.
What body parts does this workout target?
This workout targets hips, spine, chest, shoulders, inner thighs, full body.
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.