Workout 4 is a gentle muscle tone workout led by Sophie Jones on StarFit. It contains 67 exercises and lasts 31 minutes, targeting spine, shoulders, hamstrings, lower_back, upper_back, hips, chest, full_body, calves, core, wrists, triceps, obliques, glutes.
Workout 4
Bringing Sexy Back is a 10-session upper body sculpting program designed specifically for women to tone, strengthen, and define the arms and back. Using just dumbbells and bodyweight, each 25-minute workout blends muscle-building supersets with high-energy finishers to help you build lean muscle and burn fat. Expect visible definition, better posture, and serious confidence—no gym required.
Workout Details
Duration
30:15
Energy Level
gentle
Exercises
67
Category
Muscle Tone
Target Areas
What's Inside
67 exercises · 30 min
Sophie Jones
Form-Focused
Exercises in This Workout
- 1Walkout to Cat-Cow33slowspineshoulders
- 2Child's Pose with Thread the Needle34slowupper backshoulders
- 3Rest3slow
- 4Arm Rotations25slowshoulderschest
- 5Rest6slow
- 6Jumping Jacks18smediumfull bodycalves
- 7Rest8slow
- 8High Plank Shoulder Taps to Reach22smediumcoreshoulders
- 9Rest21slow
- 10Shoulder Press (Set 1)32smediumshoulderstriceps
- 11Rest25slow
- 12Side Plank (Right Side - Set 1)40smediumcoreshoulders
- 13Rest13slow
- 14Side Plank (Left Side - Set 1)40smediumcoreshoulders
- 15Rest17slow
- 16Shoulder Press (Set 2)39shighshoulderstriceps
- 17Rest17slow
- 18Side Plank with Dumbbell Press (Right Side - Set 2)39shighcoreshoulders
- 19Rest14slow
- 20Side Plank with Dumbbell Press (Left Side - Set 2)42shighcoreshoulders
- 21Rest15slow
- 22Shoulder Press (Set 3)40shighshoulderstriceps
- 23Rest16slow
- 24Side Plank with Dumbbell Press (Right Side - Set 3)37shighcoreshoulders
- 25Rest17slow
- 26Side Plank with Dumbbell Press (Left Side - Set 3)39shighcoreshoulders
- 27Rest20slow
- 28Upright Row (Set 1)34smediumshouldersupper back
- 29Rest19slow
- 30Push-ups (Set 1)37smediumchestshoulders
- 31Rest15slow
- 32Upright Row (Set 2)39smediumshouldersupper back
- 33Rest15slow
- 34Push-ups (Set 2)43shighchestshoulders
- 35Rest12slow
- 36Upright Row (Set 3)40shighshouldersupper back
- 37Rest18slow
- 38Push-ups (Set 3)39shighchestshoulders
- 39Rest20slow
- 40Lateral Raises (Set 1)35smediumshoulders
- 41Rest16slow
- 42Plank Reaches (Set 1)37smediumcoreshoulders
- 43Rest17slow
- 44Lateral Raises (Set 2)39smediumshoulders
- 45Rest15slow
- 46Plank Reaches (Set 2)39smediumcoreshoulders
- 47Rest14slow
- 48Lateral Raises (Set 3)43shighshouldersglutes
- 49Rest14slow
- 50Plank Reaches (Set 3)44shighcoreshoulders
- 51Rest2 minlow
- 52Dumbbell Halo (Round 1)37smediumshoulderscore
- 53Rest4slow
- 54Dead Bugs (Round 1)38smediumcore
- 55Rest11slow
- 56Forearm Plank (Round 1)30smediumcore
- 57Rest39slow
- 58Dumbbell Halo (Round 2)41smediumshoulderscore
- 59Rest6slow
- 60Dead Bugs (Round 2)42smediumcore
- 61Rest14slow
- 62Rainbow Plank (Hip Dips)34shighcoreobliques
- 63Rest21slow
- 64Seated Overhead Stretch & Side Bend39slowshouldersobliques
- 65Seated Shoulder Rotations & Chest Opener22slowshoulderschest
- 66Rest2slow
- 67Downward Dog to Forward Fold13slowhamstringscalves
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Frequently Asked Questions
How long is Workout 4?
This workout is 31 minutes long and includes 67 exercises. It is a gentle intensity Muscle Tone workout led by Sophie Jones.
What body parts does this workout target?
This workout targets spine, shoulders, hamstrings, lower back, upper back, hips.
Do I need equipment for this workout?
No equipment needed. This is a bodyweight workout you can do at home.
Is this workout suitable for beginners?
Yes, this gentle workout is accessible for beginners. The trainer provides form cues and modifications throughout.