Workout 4

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

   40slow

   spinecore
2. 2

   Rest

   3slow
3. 3

   Child's Pose (Warm-up)

   8slow

   lower backshoulders
4. 4

   Rest

   8slow
5. 5

   Standing Side Bends

   41slow

   coreobliques
6. 6

   Standing Torso Twists

   37slow

   corespine
7. 7

   Rest

   32slow
8. 8

   Banded Dead Bugs (Round 1)

   38smedium

   corehips
9. 9

   Rest

   21slow
10. 10

    Boat Hold Pulse (Round 1)

    39shigh

    coreinner thighs
11. 11

    Rest

    32slow
12. 12

    Bicycles (Round 1)

    29smedium

    coreobliques
13. 13

    Rest

    20slow
14. 14

    Side Plank with Leg Lifts (Side 1, Round 1)

    20shigh

    coreglutes
15. 15

    Side Plank with Leg Lifts (Side 2, Round 1)

    22shigh

    coreglutes
16. 16

    Rest

    17slow
17. 17

    Plank Knee Drives (Round 1)

    42shigh

    corehip flexors
18. 18

    Rest

    28slow
19. 19

    Banded Dead Bugs (Round 2)

    42smedium

    corehips
20. 20

    Rest

    25slow
21. 21

    Boat Hold Pulse (Round 2)

    37shigh

    coreinner thighs
22. 22

    Rest

    19slow
23. 23

    Bicycles (Round 2)

    39smedium

    coreobliques
24. 24

    Rest

    19slow
25. 25

    Side Plank with Leg Lifts (Side 1, Round 2)

    19shigh

    coreglutes
26. 26

    Side Plank with Leg Lifts (Side 2, Round 2)

    24shigh

    coreglutes
27. 27

    Rest

    17slow
28. 28

    Plank Knee Drives (Round 2)

    43shigh

    corehip flexors
29. 29

    Rest

    34slow
30. 30

    Banded Dead Bugs (Round 3)

    33smedium

    corehips
31. 31

    Rest

    27slow
32. 32

    Boat Hold Pulse (Round 3)

    34shigh

    coreinner thighs
33. 33

    Rest

    27slow
34. 34

    Bicycles (Round 3)

    33smedium

    coreobliques
35. 35

    Rest

    14slow
36. 36

    Side Plank with Leg Lifts (Side 1, Round 3)

    27shigh

    coreglutes
37. 37

    Side Plank with Leg Lifts (Side 2, Round 3)

    20shigh

    coreglutes
38. 38

    Rest

    21slow
39. 39

    Plank Knee Drives (Round 3)

    37shigh

    corehip flexors
40. 40

    Rest

    28slow
41. 41

    Side Plank Hold (Side 1)

    24smedium

    coreobliques
42. 42

    Rest

    10slow
43. 43

    Side Plank Hold (Side 2)

    31smedium

    coreobliques
44. 44

    Rest

    19slow
45. 45

    Forearm Plank Hold (First Set)

    35smedium

    coreshoulders
46. 46

    Rest

    17slow
47. 47

    Forearm Plank Hold (Second Set)

    29smedium

    coreshoulders
48. 48

    Rest

    2slow
49. 49

    Child's Pose

    10slow

    lower backshoulders
50. 50

    Rest

    5slow
51. 51

    Cobra Stretch

    16slow

    corelower back
52. 52

    Rest

    8slow
53. 53

    Standing Reach and Side Bend

    11slow

    coreobliques

More Muscle Tone Workouts

Workout 10

28 min · Sophie Jones

Workout 10

26 min · Sophie Jones

Workout 5

32 min · Sophie Jones

Workout 4

30 min · Aylar Fetrati

Workout 1

27 min · Sophie Jones

Day 4

29 min · Sophie Jones

Frequently Asked Questions