Workout 7 is a gentle muscle tone workout led by Linda Chambers on StarFit. It contains 38 exercises and lasts 21 minutes, targeting hamstrings, lower_back, glutes, inner_thighs, spine, shoulders, hips, hip_flexors, quads, core, cardio, full_body, outer_thighs, calves, triceps, chest.
Workout 7
Functional Full Body is a 7-session training series designed to target every major muscle group through a dynamic blend of strength, sculpt, and HIIT-style workouts. Each session delivers full-body benefits—burning calories, building strength and stamina, and improving overall tone and function.Led by Linda, this program is suitable for all fitness levels. You’ll be guided through modifications and interval adjustments so you can train at your own pace, whether you’re a beginner or looking to push your limits.Expect variety, sweat, and real results. Let’s get to work!
Workout Details
Duration
20:14
Energy Level
gentle
Exercises
38
Category
Muscle Tone
Target Areas
What's Inside
38 exercises · 20 min
Linda Chambers
Form-Focused
Exercises in This Workout
- 1Wide Leg Good Morning29slowhamstringslower back
- 2Wide Leg Side Reaches22slowinner thighsspine
- 3Arm Circles9slowshoulders
- 4Reverse Lunge to Overhead Reach17slowhipship flexors
- 5Cat-Cow9slowspinecore
- 6Downward Dog to Plank Reach26smediumshouldershamstrings
- 7Mountain Climbers11shighcoreshoulders
- 8Squat Thrusts (Round 1)26shighquadsglutes
- 9Skaters (Round 1)19smediumglutesouter thighs
- 10Reverse Lunge with Twist (Round 1)30smediumquadsglutes
- 11Tricep Push-ups (Round 1)23shightricepschest
- 12Plank Shoulder Taps (Round 1)18smediumcoreshoulders
- 13Ladder Run (Round 1)17shighcalvesquads
- 14Squat Thrusts (Round 2)28shighquadsglutes
- 15Skaters (Round 2)31smediumglutesouter thighs
- 16Reverse Lunge with Twist (Round 2)28smediumquadsglutes
- 17Tricep Push-ups (Round 2)25shightricepschest
- 18Plank Shoulder Taps (Round 2)18shighcoreshoulders
- 19Ladder Run (Round 2)18shighcalvesquads
- 20Squat Thrusts (Round 3)36shighquadsglutes
- 21Skaters (Round 3)34smediumglutesouter thighs
- 22Reverse Lunge with Twist (Round 3)40smediumquadsglutes
- 23Tricep Push-ups (Round 3)25shightricepschest
- 24Plank Shoulder Taps (Round 3)32shighcoreshoulders
- 25Squat Thrusts (Round 4)32shighquadsglutes
- 26Skaters (Round 4)25smediumglutesouter thighs
- 27Reverse Lunge with Twist (Round 4)27smediumquadsglutes
- 28Tricep Push-ups (Round 4)18shightricepschest
- 29Plank Shoulder Taps (Round 4)27shighcoreshoulders
- 30Ladder Run (Round 4)25shighcalvesquads
- 31Squat Thrusts (Round 5)29shighquadsglutes
- 32Skaters (Round 5)14shighglutescardio
- 33Rest / Breathing23slowfull body
- 34Standing Hamstring Stretch39slowhamstringscalves
- 35Standing Quad Stretch33slowquadship flexors
- 36Overhead Tricep Stretch15slowtricepsshoulders
- 37Chest Opener14slowchestshoulders
- 38Forward Fold Roll Up19slowspinehamstrings
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Frequently Asked Questions
How long is Workout 7?
This workout is 21 minutes long and includes 38 exercises. It is a gentle intensity Muscle Tone workout led by Linda Chambers.
What body parts does this workout target?
This workout targets hamstrings, lower back, glutes, inner thighs, spine, shoulders.
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.