Workout 1 is a gentle muscle tone workout led by Sophie Jones on StarFit. It contains 37 exercises and lasts 28 minutes, targeting spine, lower_back, upper_back, core, glutes, hips, hip_flexors, hamstrings, quads, knees, outer_thighs, inner_thighs.
Workout 1
Body by Band is a dynamic, low-impact training program that uses just your bodyweight and resistance bands to deliver powerful, sculpting results right at home. Led by Sophie, these workouts combine fat-burning cardio with targeted resistance exercises to tone your muscles, boost your metabolism, and keep your body strong as you age.This program is especially great for anyone over 40 who wants effective training without the intensity of heavy weights or high-impact HIIT — but still wants to feel fit, energized, and confident. Resistance bands provide constant tension to build lean muscle, support joint health, and keep you moving safely and efficiently.Grab your bands, meet Sophie on the mat, and let’s get stronger, healthier, and more sculpted — one session at a time.
Workout Details
Duration
27:02
Energy Level
gentle
Exercises
37
Category
Muscle Tone
Target Areas
What's Inside
37 exercises · 27 min
Sophie Jones
Form-Focused
Exercises in This Workout
- 1Cat-Cow28slowspinelower back
- 2Child's Pose12slowgluteslower back
- 3Dynamic Lunge Stretch36slowhipship flexors
- 4Bodyweight Hip Thrusts40slowglutescore
- 5Bodyweight Squats30slowglutesquads
- 6Rest38slow
- 7Banded Squats (Round 1)25smediumglutesquads
- 8Banded Crab Walks (Round 1)29smediumglutesouter thighs
- 9Banded Glute Bridges (Round 1)48smediumglutescore
- 10Banded Kickbacks (Round 1)2 minmediumgluteshamstrings
- 11Banded Pulse Squats (Round 1)29shighglutesquads
- 12Rest25slow
- 13Banded Squats (Round 2)29smediumglutesquads
- 14Banded Crab Walks (Round 2)43smediumglutesouter thighs
- 15Banded Glute Bridges (Round 2)49smediumglutescore
- 16Banded Kickbacks (Round 2)50smediumglutescore
- 17Banded Pulse Squats (Round 2)23shighglutesquads
- 18Rest38slow
- 19Banded Squats (Round 3)40smediumglutesquads
- 20Banded Crab Walks (Round 3)41smediumglutesouter thighs
- 21Banded Glute Bridges (Round 3)58smediumglutescore
- 22Banded Kickbacks (Round 3)51smediumglutescore
- 23Banded Pulse Squats (Round 3)18shighglutesquads
- 24Rest27slow
- 25Speed Round: Banded Squats24shighglutesquads
- 26Speed Round: Banded Crab Walks28shighglutesouter thighs
- 27Speed Round: Banded Glute Bridges23shighglutescore
- 28Rest2 minlow
- 29Banded Sumo Squats33smediumglutesinner thighs
- 30Reverse Lunges31smediumglutesquads
- 31Banded Sumo Squats (Repeat)28smediumglutesinner thighs
- 32Reverse Lunges (Repeat)25smediumglutesquads
- 33Squat Hold29shighglutesquads
- 34Rest24slow
- 35Lunge Stretch (Static)45slowhip flexorsquads
- 36Frog Pose22slowhipsinner thighs
- 37Forward Fold22slowhamstringslower back
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Frequently Asked Questions
How long is Workout 1?
This workout is 28 minutes long and includes 37 exercises. It is a gentle intensity Muscle Tone workout led by Sophie Jones.
What body parts does this workout target?
This workout targets spine, lower back, upper back, core, glutes, 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.