Workout 3

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

   Jog on the Spot

   32slow

   full bodycalves
2. 2

   Jumping Jacks

   31smedium

   full bodyshoulders
3. 3

   Plank Spider Crawl

   29smedium

   coreshoulders
4. 4

   Split Lunge Hip Opener

   23slow

   hipship flexors
5. 5

   Mountain Climbers (Round 1)

   33shigh

   coreshoulders
6. 6

   Banded Squat Step-Outs (Round 1)

   39smedium

   glutesquads
7. 7

   Flutter Kicks (Round 1)

   38smedium

   corelower back
8. 8

   Lunge Combo (Front & Reverse) (Round 1)

   51smedium

   quadsglutes
9. 9

   Plank Toe Taps (Round 1)

   40smedium

   coreglutes
10. 10

    Mountain Climbers (Round 2)

    33shigh

    coreshoulders
11. 11

    Banded Squat Step-Outs (Round 2)

    46smedium

    glutesquads
12. 12

    Flutter Kicks (Round 2)

    40smedium

    corelower back
13. 13

    Lunge Combo (Front & Reverse) (Round 2)

    34smedium

    quadsglutes
14. 14

    Plank Toe Taps (Round 2)

    31smedium

    coreglutes
15. 15

    Rest

    38slow

    full body
16. 16

    Mountain Climbers (Round 3)

    35shigh

    coreshoulders
17. 17

    Banded Squat Step-Outs (Round 3)

    32smedium

    glutesquads
18. 18

    Flutter Kicks (Round 3)

    32smedium

    corelower back
19. 19

    Lunge Combo (Front & Reverse) (Round 3)

    35smedium

    quadsglutes
20. 20

    Plank Toe Taps (Round 3)

    13smedium

    coreglutes
21. 21

    Side Shuffles (Round 1)

    41shigh

    legscardio
22. 22

    Rest

    18slow

    full body
23. 23

    Side Shuffles (Round 2)

    37shigh

    legscardio
24. 24

    Rest

    31slow

    full body
25. 25

    Side Shuffles (Round 3)

    2 minhigh

    legscardio
26. 26

    Knee Hug to Spinal Twist

    44slow

    glutesspine
27. 27

    Standing Forward Fold

    22slow

    hamstringslower back
28. 28

    Overhead Reach & Side Stretch

    11slow

    shouldersupper back

More Muscle Tone Workouts

Workout 2

25 min · Linda Chambers

Workout 10

26 min · Linda Chambers

Workout 4

31 min · Sophie Jones

Workout 4

21 min · Linda Chambers

Workout 6

30 min · Aylar Fetrati

Day 3

28 min · Sophie Jones

Frequently Asked Questions