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Workout 4. Lower Body is a moderate full-body workouts workout led by Sophie Jones on StarFit. It contains 61 exercises and lasts 41 minutes, targeting hips, hamstrings, calves, hip_flexors, lower_back, core, spine, glutes, shoulders, quads, outer_thighs, balance, inner_thighs.

Part of: Total Body Conditioning
Workout 4. Lower Body workout preview — Sophie Jones
41 minEnergy moderatehips

Workout 4. Lower Body

moderateFull-Body WorkoutsSophie Jones61 exercises

This program is a full body workout split into 3 main sessions:1. Legs and glutes2. Functional full body HIIT3. Core and cardioBe sure to sweat it out with this workout using all your muscles in your body to encourage fat burning, muscle development and improve cardiovascular health to get you feeling alive and energized. For this workout you can start with one set of medium weight dumbbells. As you progress through the program you can increase or reduce your weights as you see fit. Whether you are a beginner or regular exerciser this program will most definitely allow you to see physique development and improve your overall health. The great thing about this program is that there are alternatives if you wish to make the workout harder or easier depending on your current level of fitness.

Workout Details

Duration

40:28

Energy Level

moderate

Exercises

61

Category

Full-Body Workouts

Target Areas

hipshamstringscalveship flexorslower backcorespineglutesshouldersquadsouter thighsbalanceinner thighs

What's Inside

1
Split Lunge Pulse to Hamstring Stretch (Right Leg)43s
2
Split Lunge Pulse to Hamstring Stretch (Left Leg)37s
3
Rest17s
4
Lying Lower Back Rotations35s
5
Rest7s

61 exercises · 40 min

Sophie Jones

Sophie Jones

Form-Focused

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Exercises in This Workout

  1. 1
    Split Lunge Pulse to Hamstring Stretch (Right Leg)
    43slow
    hipshamstrings
  2. 2
    Split Lunge Pulse to Hamstring Stretch (Left Leg)
    37slow
    hipshamstrings
  3. 3
    Rest
    17slow
  4. 4
    Lying Lower Back Rotations
    35slow
    lower backcore
  5. 5
    Rest
    7slow
  6. 6
    Glute Bridges
    48slow
    glutescore
  7. 7
    Rest
    9slow
  8. 8
    Standing Hamstring Scoops & Arm Circles
    39slow
    hamstringsshoulders
  9. 9
    Rest
    16slow
  10. 10
    Front Squats (Round 1)
    35smedium
    quadsglutes
  11. 11
    Rest
    20slow
  12. 12
    Reverse Lunges (Round 1)
    39smedium
    quadsglutes
  13. 13
    Rest
    21slow
  14. 14
    Monster Walks (Round 1)
    42smedium
    glutesouter thighs
  15. 15
    Rest
    59slow
  16. 16
    Front Squats (Round 2)
    40shigh
    quadsglutes
  17. 17
    Rest
    20slow
  18. 18
    Reverse Lunges with Knee Drive (Round 2)
    38shigh
    quadsglutes
  19. 19
    Rest
    22slow
  20. 20
    Monster Walks (Round 2)
    40smedium
    glutesouter thighs
  21. 21
    Rest
    58slow
  22. 22
    Front Squats (Round 3)
    40shigh
    quadsglutes
  23. 23
    Rest
    22slow
  24. 24
    Reverse Lunges with Pulse and Knee Drive (Round 3)
    40shigh
    quadsglutes
  25. 25
    Rest
    25slow
  26. 26
    Monster Walks (Round 3)
    36shigh
    glutesouter thighs
  27. 27
    Rest
    58slow
  28. 28
    Sumo Squats (Round 1)
    42smedium
    inner thighsglutes
  29. 29
    Rest
    26slow
  30. 30
    Curtsy Lunges - Right Leg (Round 1)
    34smedium
    glutesquads
  31. 31
    Rest
    18slow
  32. 32
    Curtsy Lunges - Left Leg (Round 1)
    40smedium
    glutesquads
  33. 33
    Rest
    57slow
  34. 34
    Sumo Squats (Round 2)
    43shigh
    inner thighsglutes
  35. 35
    Rest
    20slow
  36. 36
    Curtsy Lunges - Right Leg (Round 2)
    39shigh
    glutesquads
  37. 37
    Rest
    21slow
  38. 38
    Curtsy Lunges - Left Leg (Round 2)
    41shigh
    glutesquads
  39. 39
    Rest
    2 minlow
  40. 40
    Sumo Squats with Pulse (Round 3)
    41shigh
    inner thighsglutes
  41. 41
    Rest
    18slow
  42. 42
    Curtsy Lunges with Pulse - Right Leg (Round 3)
    41shigh
    glutesquads
  43. 43
    Rest
    17slow
  44. 44
    Curtsy Lunges with Pulse - Left Leg (Round 3)
    43shigh
    glutesquads
  45. 45
    Rest
    54slow
  46. 46
    RDL into Squat (Round 1)
    43smedium
    hamstringsglutes
  47. 47
    Rest
    20slow
  48. 48
    Squat + Half Squat (Round 1)
    39smedium
    quadsglutes
  49. 49
    Rest
    23slow
  50. 50
    Crab Walk + Squat Jump (Round 1)
    38shigh
    glutesouter thighs
  51. 51
    Rest
    2 minlow
  52. 52
    RDL into Squat (Round 2)
    43smedium
    hamstringsglutes
  53. 53
    Rest
    19slow
  54. 54
    Squat + Half Squat (Round 2)
    38shigh
    quadsglutes
  55. 55
    Rest
    19slow
  56. 56
    Crab Walk + 2 Squat Jumps (Round 2)
    40shigh
    glutesouter thighs
  57. 57
    Rest
    2 minlow
  58. 58
    Double RDL into Double Squat (Round 3)
    40shigh
    hamstringsglutes
  59. 59
    Rest
    25slow
  60. 60
    Squat + Half Squat (Round 3)
    37shigh
    quadsglutes
  61. 61
    Rest
    27slow

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Frequently Asked Questions

How long is Workout 4. Lower Body?

This workout is 41 minutes long and includes 61 exercises. It is a moderate intensity Full-Body Workouts workout led by Sophie Jones.

What body parts does this workout target?

This workout targets hips, hamstrings, calves, hip flexors, lower back, core.

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.

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