Workout 11 is a moderate muscle tone workout led by Sophie Jones on StarFit. It contains 59 exercises and lasts 26 minutes, targeting full_body, spine, shoulders, hamstrings, lower_back, upper_back, obliques, glutes, quads, inner_thighs, core, outer_thighs, hip_flexors, hips.
Workout 11
Ready to sculpt strong, toned legs and build your dream peach? The Peach Project is a 12-session program designed to lift, shape, and strengthen your glutes while burning body fat and tightening your core. Using just dumbbells and resistance bands, each 30-minute session will have you feeling the burn, building confidence, and unlocking your strongest self.Expect killer lower body workouts, ab burners, and high-energy moves – all designed to help you grow, glow, and feel unstoppable.
Workout Details
Duration
25:53
Energy Level
moderate
Exercises
59
Category
Muscle Tone
Target Areas
What's Inside
59 exercises · 26 min
Sophie Jones
Form-Focused
Exercises in This Workout
- 1Walkout to Cobra18slowfull bodyspine
- 2Cat-Cow12slowspinelower back
- 3Side Bends11slowspineobliques
- 4Thread the Needle27slowspineshoulders
- 5Walkout4slowfull bodyshoulders
- 6Bodyweight Squats21slowglutesquads
- 7Sumo Squats28slowglutesinner thighs
- 8Reverse Lunges (Warm-up)24slowglutesquads
- 9Rest39slow
- 10Dumbbell Squats with Band (Round 1)31smediumglutesquads
- 11Rest15slow
- 12Glute Kickbacks with Band - Right (Round 1)39smediumgluteshamstrings
- 13Rest9slow
- 14Glute Kickbacks with Band - Left (Round 1)35smediumgluteshamstrings
- 15Rest16slow
- 16Reverse Lunges with Band - Right (Round 1)28smediumglutesquads
- 17Reverse Lunges with Band - Left (Round 1)33smediumglutesquads
- 18Rest43slow
- 19Dumbbell Squats with Band (Round 2)36shighglutesquads
- 20Rest18slow
- 21Glute Kickbacks with Band - Right (Round 2)34shighgluteshamstrings
- 22Rest6slow
- 23Glute Kickbacks with Band - Left (Round 2)32shighgluteshamstrings
- 24Rest13slow
- 25Reverse Lunges with Band - Right (Round 2)31shighglutesquads
- 26Reverse Lunges with Band - Left (Round 2)30shighglutesquads
- 27Rest26slow
- 28Dumbbell Squats with Band (Round 3)41shighglutesquads
- 29Rest11slow
- 30Glute Kickbacks with Band - Right (Round 3)37shighgluteshamstrings
- 31Rest3slow
- 32Glute Kickbacks with Band - Left (Round 3)34shighgluteshamstrings
- 33Rest18slow
- 34Reverse Lunges with Band - Right (Round 3)30shighglutesquads
- 35Reverse Lunges with Band - Left (Round 3)30shighglutesquads
- 36Rest2 minlow
- 37Squat Hold with Abductions (Round 1)20smediumglutesouter thighs
- 38Rest27slow
- 39Dumbbell Drag Throughs (Round 1)36smediumcoreshoulders
- 40Rest14slow
- 41V-Sits (Round 1)24smediumcorehip flexors
- 42Rest35slow
- 43Dumbbell Squat Hold with Abductions (Round 2)24shighglutesouter thighs
- 44Rest23slow
- 45Dumbbell Drag Throughs (Round 2)28shighcoreshoulders
- 46Rest8slow
- 47V-Sits (Round 2)24shighcorehip flexors
- 48Rest27slow
- 49Dumbbell Squat Hold with Abductions (Round 3)21shighglutesouter thighs
- 50Rest31slow
- 51Dumbbell Drag Throughs (Round 3)29shighcoreshoulders
- 52Rest11slow
- 53V-Sits (Round 3)26shighcorehip flexors
- 54Rest12slow
- 55Lying Hip Rotations46slowhipslower back
- 56Figure 4 Glute Stretch - Right21slowgluteships
- 57Figure 4 Glute Stretch - Left20slowgluteships
- 58Frog Pose30slowhipsinner thighs
- 59Standing Forward Fold13slowhamstringslower back
More Muscle Tone Workouts
Frequently Asked Questions
How long is Workout 11?
This workout is 26 minutes long and includes 59 exercises. It is a moderate intensity Muscle Tone workout led by Sophie Jones.
What body parts does this workout target?
This workout targets full body, spine, shoulders, hamstrings, lower back, upper back.
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 moderate workout is accessible for beginners. The trainer provides form cues and modifications throughout.