Workout 2

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.

Exercises in This Workout

1. 1

   Cat-Cow

   28slow

   spineupper back
2. 2

   Rest

   9slow
3. 3

   Seated Side Stretch

   19slow

   latsshoulders
4. 4

   Rest

   14slow
5. 5

   Standing Shoulder Circles

   52slow

   shoulderstraps
6. 6

   Rest

   50slow
7. 7

   Push-ups - Round 1

   25smedium

   chestshoulders
8. 8

   Rest

   47slow
9. 9

   Banded Pull Aparts - Round 1

   19smedium

   rear deltsupper back
10. 10

    Rest

    22slow
11. 11

    Bent Over Row - Round 1

    2 minmedium

    latsupper back
12. 12

    Rest

    26slow
13. 13

    Toe Tap to Shoulder Tap - Round 1

    53smedium

    coreshoulders
14. 14

    Rest

    23slow
15. 15

    Push-ups - Round 2

    21smedium

    chestshoulders
16. 16

    Rest

    14slow
17. 17

    Banded Pull Aparts - Round 2

    31smedium

    rear deltsupper back
18. 18

    Rest

    12slow
19. 19

    Bent Over Row (Right) - Round 2

    20smedium

    latsupper back
20. 20

    Bent Over Row (Left) - Round 2

    27smedium

    latsupper back
21. 21

    Rest

    52slow
22. 22

    Toe Tap to Shoulder Tap - Round 2

    36smedium

    coreshoulders
23. 23

    Rest

    35slow
24. 24

    Push-ups - Round 3

    26shigh

    chestshoulders
25. 25

    Rest

    18slow
26. 26

    Banded Pull Aparts - Round 3

    34shigh

    rear deltsupper back
27. 27

    Rest

    14slow
28. 28

    Bent Over Row (Right) - Round 3

    36shigh

    latsupper back
29. 29

    Rest

    6slow
30. 30

    Bent Over Row (Left) - Round 3

    42shigh

    latsupper back
31. 31

    Rest

    19slow
32. 32

    Toe Tap to Shoulder Tap - Round 3

    2 minhigh

    coreshoulders
33. 33

    Rest

    2 minlow
34. 34

    Pulse Push-ups - Round 1

    23shigh

    chesttriceps
35. 35

    Rest

    7slow
36. 36

    Fast Shoulder Taps - Round 1

    21shigh

    coreshoulders
37. 37

    Rest

    12slow
38. 38

    Superman Hold - Round 1

    27smedium

    lower backglutes
39. 39

    Rest

    6slow
40. 40

    Plank Hold - Round 1

    28smedium

    coreshoulders
41. 41

    Rest

    26slow
42. 42

    Pulse Push-ups - Round 2

    23shigh

    chesttriceps
43. 43

    Rest

    10slow
44. 44

    Fast Shoulder Taps - Round 2

    15shigh

    coreshoulders
45. 45

    Rest

    19slow

More Muscle Tone Workouts

Workout 4

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Workout 4

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Workout 7

21 min · Linda Chambers

Workout 3

20 min · Danielle Harrison

Day 13

29 min · Sophie Jones

Day 4

19 min · Beth Hannam

Frequently Asked Questions