Workout 7

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

   Cobra Pose

   29slow

   lower backspine
2. 2

   Cat-Cow

   42slow

   spineupper back
3. 3

   Child's Pose

   27slow

   lower backhips
4. 4

   Child's Pose Side Stretch (Right)

   23slow

   upper backshoulders
5. 5

   Child's Pose Side Stretch (Left)

   27slow

   upper backshoulders
6. 6

   Downward Dog

   39slow

   hamstringscalves
7. 7

   Low Lunge (Right)

   18slow

   hipship flexors
8. 8

   Low Lunge with Elbow Drive (Right)

   26slow

   hipship flexors
9. 9

   Low Lunge (Left)

   31slow

   hipship flexors
10. 10

    Low Lunge with Elbow Drive (Left)

    19slow

    hipship flexors
11. 11

    Pigeon Pose (Right)

    2 minlow

    gluteships
12. 12

    Pigeon Pose (Left)

    56slow

    gluteships
13. 13

    Downward Dog

    13slow

    hamstringscalves
14. 14

    Lying Spinal Rotations

    59slow

    spinecore
15. 15

    Alternating Knee Hugs

    39slow

    hipslower back
16. 16

    Lying Hamstring Scissors

    54slow

    hamstringscore
17. 17

    Lying Spinal Twist (Right)

    50slow

    gluteslower back
18. 18

    Lying Spinal Twist (Left)

    44slow

    gluteslower back
19. 19

    Glute Bridges

    2 minlow

    glutescore
20. 20

    Butterfly Stretch

    53slow

    hipsinner thighs
21. 21

    Seated Single Leg Hamstring Stretch (Right)

    2 minlow

    hamstringslower back
22. 22

    Seated Single Leg Hamstring Stretch (Left)

    36slow

    hamstringslower back
23. 23

    Standing Forward Fold

    35slow

    hamstringsspine
24. 24

    Lunge with Rotation (Right)

    38slow

    hipsspine
25. 25

    Lunge with Rotation (Left)

    31slow

    hipsspine
26. 26

    Standing Forward Fold

    13slow

    hamstringsspine
27. 27

    Standing Side Bends

    51slow

    lower backshoulders
28. 28

    Arm Circles

    31slow

    shouldersupper back
29. 29

    Neck Stretch (Right)

    38slow

    neck
30. 30

    Neck Stretch (Left)

    23slow

    neck

More Muscle Tone Workouts

Workout 2

25 min · Danielle Harrison

Workout 2

34 min · Sophie Jones

Workout 5

24 min · Sophie Jones

Workout 6

30 min · Aylar Fetrati

Workout 6

25 min · Sophie Jones

Day 4

19 min · Beth Hannam

Frequently Asked Questions