Workout 6

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

   World's Greatest Stretch

   45slow

   hipschest
2. 2

   Rest

   4slow
3. 3

   Walkout to Down Dog with Pedals

   13slow

   hamstringscalves
4. 4

   Shoulder Rolls

   23slow

   shouldersupper back
5. 5

   Rest

   38slow
6. 6

   Single Arm Bent Over Row (Left)

   33smedium

   upper backbiceps
7. 7

   Rest

   6slow
8. 8

   Single Arm Bent Over Row (Right)

   31smedium

   upper backbiceps
9. 9

   Rest

   25slow
10. 10

    Banded Plank Diagonal Kickbacks

    44shigh

    coreglutes
11. 11

    Rest

    30slow
12. 12

    Double Squat to Reverse Fly

    1 minmedium

    quadsglutes
13. 13

    Rest

    9slow
14. 14

    Forward Lunges

    39smedium

    quadsglutes
15. 15

    Rest

    27slow
16. 16

    Single Arm Bent Over Row (Left) - Round 2

    28smedium

    upper backbiceps
17. 17

    Rest

    1slow
18. 18

    Single Arm Bent Over Row (Right) - Round 2

    33smedium

    upper backbiceps
19. 19

    Rest

    28slow
20. 20

    Banded Plank Diagonal Kickbacks - Round 2

    39shigh

    coreglutes
21. 21

    Rest

    13slow
22. 22

    Double Squat to Reverse Fly - Round 2

    1 minmedium

    quadsglutes
23. 23

    Rest

    9slow
24. 24

    Forward Lunges - Round 2

    45smedium

    quadsglutes
25. 25

    Rest

    30slow
26. 26

    Single Arm Bent Over Row (Left) - Round 3

    25smedium

    upper backbiceps
27. 27

    Rest

    8slow
28. 28

    Single Arm Bent Over Row (Right) - Round 3

    29smedium

    upper backbiceps
29. 29

    Rest

    21slow
30. 30

    Banded Plank Diagonal Kickbacks - Round 3

    43shigh

    coreglutes
31. 31

    Rest

    18slow
32. 32

    Double Squat to Reverse Fly - Round 3

    44smedium

    quadsglutes
33. 33

    Rest

    10slow
34. 34

    Forward Lunges - Round 3

    31smedium

    quadsglutes
35. 35

    Rest

    5slow
36. 36

    Forward Lunge Pulses (Left)

    11shigh

    quadsglutes
37. 37

    Forward Lunge Pulses (Right)

    24shigh

    quadsglutes
38. 38

    Rest

    2 minlow
39. 39

    Finisher Circuit: Squats (Round 1)

    14shigh

    quadsglutes
40. 40

    Rest

    3slow
41. 41

    Finisher Circuit: Push-ups (Round 1)

    23shigh

    chestshoulders
42. 42

    Rest

    16slow
43. 43

    Finisher Circuit: Mountain Climbers (Round 1)

    17shigh

    coreshoulders
44. 44

    Rest

    9slow
45. 45

    Finisher Circuit: Squats (Round 2)

    19shigh

    quadsglutes
46. 46

    Rest

    3slow
47. 47

    Finisher Circuit: Push-ups (Round 2)

    25shigh

    chestshoulders
48. 48

    Rest

    19slow
49. 49

    Finisher Circuit: Mountain Climbers (Round 2)

    14shigh

    coreshoulders

More Muscle Tone Workouts

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Workout 2

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Day 13

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Workout 11

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Workout 5

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Workout 8

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Frequently Asked Questions