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Workout 7 is a gentle weight loss workout led by Sophie Jones on StarFit. It contains 30 exercises and lasts 16 minutes, targeting hamstrings, lower_back, shoulders, spine, core, hips, hip_flexors, quads, calves, glutes, outer_thighs, full_body, upper_back, lats.

Part of: Rise and Shine
Workout 7 workout preview — Sophie Jones
16 minEnergy gentlehamstrings

Workout 7

gentleWeight LossSophie Jones30 exercises

Welcome to another workout series with me, SOPHIT called Raise and Shine. I've created ten videos, ten separate workouts for you to do first thing in the morning. Fifteen minutes only, so no excuses for time here and also no excuses for equipment. Everything is body weight. All you need is yourself and the mat, bit of space and you're good to go! This workout is designed to boost your energy, boost your mood, boost your metabolism for the morning and get you set up and ready for the day. So let's get straight to it.

Workout Details

Duration

15:43

Energy Level

gentle

Exercises

30

Category

Weight Loss

Target Areas

hamstringslower backshouldersspinecorehipship flexorsquadscalvesglutesouter thighsfull bodyupper backlats

What's Inside

1
Warm-up: Hamstring Scoops10s
2
Warm-up: Torso Twists13s
3
Warm-up: Split Lunges34s
4
Rest20s
5
Fast Feet (Round 1)45s

30 exercises · 16 min

Sophie Jones

Sophie Jones

Form-Focused

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Exercises in This Workout

  1. 1
    Warm-up: Hamstring Scoops
    10slow
    hamstringslower back
  2. 2
    Warm-up: Torso Twists
    13slow
    spinecore
  3. 3
    Warm-up: Split Lunges
    34slow
    hipship flexors
  4. 4
    Rest
    20slow
  5. 5
    Fast Feet (Round 1)
    45shigh
    calvesquads
  6. 6
    Rest
    15slow
  7. 7
    In-Out Squat Jump
    45shigh
    quadsglutes
  8. 8
    Rest
    15slow
  9. 9
    Side Shuffles (Round 1)
    45shigh
    glutesquads
  10. 10
    Rest
    15slow
  11. 11
    Elbow Plank
    45smedium
    coreshoulders
  12. 12
    Rest
    15slow
  13. 13
    Fast Feet (Round 2)
    45shigh
    calvesquads
  14. 14
    Rest
    15slow
  15. 15
    Bear Crawls
    45shigh
    shoulderscore
  16. 16
    Rest
    15slow
  17. 17
    Side Shuffles (Round 2)
    45shigh
    glutesquads
  18. 18
    Rest
    15slow
  19. 19
    Squat to Oblique Crunch
    45smedium
    quadsglutes
  20. 20
    Rest
    15slow
  21. 21
    Fast Feet (Round 3)
    45shigh
    calvesquads
  22. 22
    Rest
    15slow
  23. 23
    High Plank Leg Lifts
    45smedium
    coreglutes
  24. 24
    Rest
    15slow
  25. 25
    Side Shuffles (Round 3)
    45shigh
    glutesquads
  26. 26
    Rest
    30slow
  27. 27
    Cool-down: Cat-Cow
    33slow
    spinecore
  28. 28
    Cool-down: Child's Pose with Twist
    52slow
    upper backshoulders
  29. 29
    Cool-down: Lying Knee Hugs
    13slow
    lower backspine
  30. 30
    Cool-down: Single Leg Stretch
    31slow
    hipsglutes

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Frequently Asked Questions

How long is Workout 7?

This workout is 16 minutes long and includes 30 exercises. It is a gentle intensity Weight Loss workout led by Sophie Jones.

What body parts does this workout target?

This workout targets hamstrings, lower back, shoulders, spine, core, 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.

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