Workout 5

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

   Split Lunge Stretch (Right)

   25slow

   hipship flexors
2. 2

   Rest

   1slow
3. 3

   Split Lunge Stretch (Left)

   19slow

   hipship flexors
4. 4

   Rest

   2slow
5. 5

   Frog Pose

   25slow

   hipsinner thighs
6. 6

   Rest

   7slow
7. 7

   Downward Dog Pedal

   21slow

   hamstringscalves
8. 8

   Rest

   9slow
9. 9

   Bodyweight Squats

   21slow

   glutesquads
10. 10

    Rest

    3slow
11. 11

    Reverse Lunges

    30slow

    glutesquads
12. 12

    Rest

    32slow
13. 13

    Split Squats (Round 1, Right)

    25smedium

    glutesquads
14. 14

    Rest

    11slow
15. 15

    Split Squats (Round 1, Left)

    26smedium

    glutesquads
16. 16

    Rest

    54slow
17. 17

    Banded RDLs (Round 1, Right)

    25smedium

    hamstringsglutes
18. 18

    Rest

    4slow
19. 19

    Banded RDLs (Round 1, Left)

    38smedium

    hamstringsglutes
20. 20

    Rest

    23slow
21. 21

    Step-out Squats (Round 1)

    21smedium

    glutesquads
22. 22

    Rest

    38slow
23. 23

    Fire Hydrants (Round 1, Right)

    14smedium

    glutesouter thighs
24. 24

    Rest

    2slow
25. 25

    Fire Hydrants (Round 1, Left)

    28smedium

    glutesouter thighs
26. 26

    Rest

    9slow
27. 27

    Alternating Reverse Lunges (Round 1)

    40smedium

    glutesquads
28. 28

    Rest

    21slow
29. 29

    Split Squats (Round 2, Right)

    25smedium

    glutesquads
30. 30

    Split Squats (Round 2, Left)

    26smedium

    glutesquads
31. 31

    Rest

    26slow
32. 32

    Banded RDLs (Round 2, Right)

    23smedium

    hamstringsglutes
33. 33

    Rest

    4slow
34. 34

    Banded RDLs (Round 2, Left)

    32smedium

    hamstringsglutes
35. 35

    Rest

    4slow
36. 36

    Step-out Squats (Round 2)

    41smedium

    glutesquads
37. 37

    Rest

    9slow
38. 38

    Fire Hydrants (Round 2, Right)

    20smedium

    glutesouter thighs
39. 39

    Fire Hydrants (Round 2, Left)

    24smedium

    glutesouter thighs
40. 40

    Rest

    27slow
41. 41

    Jump Lunges (Round 2)

    24shigh

    glutesquads
42. 42

    Rest

    15slow
43. 43

    Split Squats (Round 3, Right)

    30smedium

    glutesquads
44. 44

    Split Squats (Round 3, Left)

    28smedium

    glutesquads
45. 45

    Rest

    19slow
46. 46

    Banded RDLs (Round 3, Right)

    29smedium

    hamstringsglutes
47. 47

    Rest

    6slow
48. 48

    Banded RDLs (Round 3, Left)

    41smedium

    hamstringsglutes
49. 49

    Rest

    3slow
50. 50

    Step-out Squats (Round 3)

    31smedium

    glutesquads
51. 51

    Rest

    7slow
52. 52

    Fire Hydrants (Round 3, Right)

    18smedium

    glutesouter thighs
53. 53

    Fire Hydrants (Round 3, Left)

    21smedium

    glutesouter thighs
54. 54

    Rest

    5slow
55. 55

    Jump Lunges (Round 3)

    21shigh

    glutesquads
56. 56

    Rest

    30slow
57. 57

    Banded Glute Bridge Pulses (Finisher Round 1)

    26shigh

    gluteshamstrings
58. 58

    Rest

    16slow
59. 59

    Banded Pop Squats (Finisher Round 1)

    26shigh

    glutesquads
60. 60

    Rest

    9slow
61. 61

    Banded Glute Bridge Pulses (Finisher Round 2)

    29shigh

    gluteshamstrings
62. 62

    Rest

    11slow
63. 63

    Banded Pop Squats (Finisher Round 2)

    34shigh

    glutesquads
64. 64

    Rest

    19slow
65. 65

    Lying Spinal Twist (Right)

    17slow

    lower backglutes
66. 66

    Rest

    5slow
67. 67

    Lying Spinal Twist (Left)

    19slow

    lower backglutes
68. 68

    Rest

    5slow
69. 69

    Standing Forward Fold

    26slow

    hamstringscalves

More Muscle Tone Workouts

Workout 3

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Workout 1

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Workout 4

22 min · Mish Naidoo

Workout 9

23 min · Mish Naidoo

Workout 5

32 min · Sophie Jones

Day 4

29 min · Sophie Jones

Frequently Asked Questions