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Workout 1 is a gentle strength training workout led by Sophie Jones on StarFit. It contains 29 exercises and lasts 32 minutes, targeting core, glutes, shoulders, lower_back, hamstrings, quads, hips, chest, triceps, upper_back.

Part of: Strength Fundamentals
Workout 1 workout preview — Sophie Jones
32 minEnergy gentlecore

Workout 1

gentleStrength TrainingSophie Jones29 exercises

Build a solid foundation for your fitness journey with this beginner-friendly strength training program. Focus on mastering essential exercises with correct form to improve strength, stability, and confidence. Perfect for all fitness levels, this workout emphasizes technique, controlled movements, and progressive overload to help you unlock your full potential.

Workout Details

Duration

31:45

Energy Level

gentle

Exercises

29

Category

Strength Training

Target Areas

coreglutesshoulderslower backhamstringsquadshipschesttricepsupper back

What's Inside

1
Bird Dogs1m 3s
2
Walkouts with Cobra1m 21s
3
Bodyweight Squats49s
4
Bird Dogs (Round 2)50s
5
Walkouts with Cobra (Round 2)1m 21s

29 exercises · 32 min

Sophie Jones

Sophie Jones

Form-Focused

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Exercises in This Workout

  1. 1
    Bird Dogs
    2 minlow
    coreglutes
  2. 2
    Walkouts with Cobra
    2 minlow
    hamstringsshoulders
  3. 3
    Bodyweight Squats
    49slow
    glutesquads
  4. 4
    Bird Dogs (Round 2)
    50slow
    coreglutes
  5. 5
    Walkouts with Cobra (Round 2)
    2 minlow
    hamstringsshoulders
  6. 6
    Bodyweight Squats (Round 2)
    24slow
    glutesquads
  7. 7
    Dumbbell Front Squat (Round 1)
    47smedium
    quadsglutes
  8. 8
    Floor Chest Press (Round 1)
    31smedium
    chesttriceps
  9. 9
    Dumbbell Front Squat (Round 2)
    58smedium
    quadsglutes
  10. 10
    Floor Chest Press (Round 2)
    56smedium
    chesttriceps
  11. 11
    Rest
    28slow
  12. 12
    Dumbbell Front Squat (Round 3)
    2 minmedium
    quadsglutes
  13. 13
    Floor Chest Press (Round 3)
    57smedium
    chesttriceps
  14. 14
    Romanian Deadlift (Round 1)
    1 minmedium
    hamstringsglutes
  15. 15
    Standing Shoulder Press (Round 1)
    52smedium
    shoulderstriceps
  16. 16
    Rest
    29slow
  17. 17
    Romanian Deadlift (Round 2)
    2 minmedium
    hamstringsglutes
  18. 18
    Standing Shoulder Press (Round 2)
    52smedium
    shoulderstriceps
  19. 19
    Rest
    26slow
  20. 20
    Romanian Deadlift (Round 3)
    2 minmedium
    hamstringsglutes
  21. 21
    Standing Shoulder Press (Round 3)
    54smedium
    shoulderstriceps
  22. 22
    Glute Bridge (Round 1)
    59smedium
    gluteshamstrings
  23. 23
    Plank (Round 1)
    50smedium
    coreshoulders
  24. 24
    Glute Bridge (Round 2)
    1 minmedium
    gluteshamstrings
  25. 25
    Plank (Round 2)
    44smedium
    coreshoulders
  26. 26
    Glute Bridge (Round 3)
    2 minmedium
    gluteshamstrings
  27. 27
    Plank (Round 3)
    46smedium
    coreshoulders
  28. 28
    Cobra Stretch
    24slow
    corelower back
  29. 29
    Child's Pose
    15slow
    upper backshoulders

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Frequently Asked Questions

How long is Workout 1?

This workout is 32 minutes long and includes 29 exercises. It is a gentle intensity Strength Training workout led by Sophie Jones.

What body parts does this workout target?

This workout targets core, glutes, shoulders, lower back, hamstrings, quads.

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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