What muscles does this muscle tone workout target?

The primary targets are hips, shoulders, chest, with secondary activation through full body, spine, quads. Sophie Jones programs 11 exercises across 25 minutes — standout moves include Goblet Squats (glutes, quads). Lateral Raises (shoulders, arms). Chest Press (chest, arms). According to SeniorShape Fitness, compound movements like these build functional strength that translates directly to daily life. This is a beginner-friendly session, but the muscle engagement is real. It works well as a arm toning exercises session. This chest and tricep workout builds pressing strength and upper-body definition through compound pushing movements.

What equipment do I need for this workout?

You'll need band, dumbbells. Don't have everything? Swap in towel, light dumbbells, water bottles, canned goods. Sophie Jones shows exactly when to grab each piece so you're not scrambling mid-circuit. Many women use this as their primary shoulder workouts with dumbbells routine.

Is this workout suitable for beginners?

Yes. Sophie Jones designed this session for people who are starting out or coming back after a break. Modifications shown throughout: Hold two dumbbells instead of one to increase difficulty; Add three squats at the end of the walk. The 25-minute format is deliberate — long enough to challenge your muscles, short enough that you'll actually finish.

How long is this workout?

About 25 minutes, start to finish. That includes 3 warm-up movements and a proper cool-down. Sophie Jones doesn't skip either end, which matters more than people think. 11 exercises total.

Are there modifications available for this workout?

Sophie Jones provides modifications throughout. Examples: Hold two dumbbells instead of one to increase difficulty; Add three squats at the end of the walk. The point isn't to suffer through a move you can't do with good form. Sophie Jones's philosophy is clear: own the movement at your level first. Your body will tell you when it's ready for the next progression.

What health benefits does this 14 Days Glow-Up Challenge workout offer beyond fitness?

This session has direct relevance for women dealing with unexplained weight gain, dating after 40. The combination of exercises Sophie Jones chose targets not just aesthetics but functional health markers — bone density, insulin sensitivity, cortisol regulation. A study by Various authors (2023) found that this type of training produces measurable improvements in these areas. The beginner-level programming means these benefits are accessible without risking injury.

How often should I do this workout?

Two to three times per week with at least one rest day between sessions. Your muscles need 48-72 hours to repair and grow stronger after resistance work. Sophie Jones designed 14 Days Glow-Up Challenge as a progressive series, so doing the workouts in order gives your body time to adapt. If you're sore for more than two days, that's your body saying slow down, not push harder.

Why does this workout emphasize hips exercises?

Because hips strength is foundational. It supports everything from posture and balance to injury prevention and daily movement quality. Sophie Jones programs hips-focused work into this session because it's the area most women lose strength in first during their 30s and 40s. The exercises here aren't random — they build on each other.

Can I do this workout if I have joint pain or stiffness?

Start with the modifications Sophie Jones shows and see how your body responds. Many of the exercises in this session can be scaled — lower range of motion, lighter load, slower tempo. Joint stiffness in your 30s and 40s often improves with consistent movement, not avoidance. That said, sharp pain during any exercise means stop. Pain is information, not a challenge to push through.

Chest And Tricep Workout — Session 10

Exercise Breakdown

11 exercises in Day 9

Warm-up3 exercises

1m 28s

0:45

Warm-up: Walkouts with Cobra Stretch

“Let the hips drop, bring the head up.”

full bodyspinehamstringsshoulders

low

1:16

Split Lunge with Thoracic Twist

“Instead of going all the way down to the floor, we're just gonna have a slight flexion here.”

hipschestspinequads

low

1:46

Frog Pose

“Try and push the heels in towards the floor.”

hipsinner thighschest

low

Strength4 exercises

2m 56s

2:16

Goblet Squats

“Sitting nice and low into the squat.”

glutesquadshamstringscore

medium

3:01

Lateral Raises

“Arms aren't locked out either, slight flex in the elbow.”

shouldersarms

medium

3:46

Chest Press

“Think about squeezing the chest together.”

chestarmstricepsshoulders

medium

4:31

Crab Walks

“Keeping this band super tight.”

glutesouter thighships

medium

Cardio2 exercises

1m 28s

5:16

Mountain Climbers

“Don't wanna see bums in the air like this. Bring those knees forward.”

coreshouldersfull body

high

6:01

Jumping Jacks

“We don't wanna lock them legs out.”

full bodycalves

high

Cool-down2 exercises

1m 35s

21:40

Cool-down: Spinal Twist

“Twist away into the side and just let your chest open out.”

spinelower backhipschest

low

22:55

Standing Quad Stretch

“Grabbing the lace of the shoe, tucking the knee in.”

quadships

low

Muscles Targeted

Primary

hipsshoulderschest

Secondary

full bodyspinequads

Equipment & Modifications

Equipment Needed

band
dumbbells

Don't Have Equipment?

You can substitute with:

towellight dumbbellswater bottlescanned goodsresistance bands

Available Modifications

Hold two dumbbells instead of one to increase difficulty
Add three squats at the end of the walk

Coaching Highlights from Sophie Jones

“Instead of going all the way down to the floor, we're just gonna have a slight flexion here.”
Form

“Slightly in my peripheral vision, okay? So slightly forward.”
Safety

“Find that momentum. Get the rhythm.”
Motivation

“Sophie specializes in functional fitness and full-body circuits. She coaches with infectious energy and crystal-clear form cues.”
Form

Health Benefits

Women who want to build real hips and shoulders strength without a gym membership. Particularly relevant if you're navigating unexplained weight gain, dating after 40, or aging appearance. No fitness background required. Sophie Jones meets you where you are.

unexplained weight gain

90% relevant

muscle mass preservation (metabolic rate); insulin sensitivity improvement; cortisol management; body composition over scale weight

dating after 40

90% relevant

Stress reduction and emotional regulation through parasympathetic activation; Improved body awareness, confidence, and self-perception; Enhanced posture and physical presence for increased self-assurance; Increased energy and vitality for social engagement; Development of lean muscle mass for metabolic health and body composition

aging appearance

90% relevant

Increased collagen production and skin elasticity through resistance training; Improved circulation and nutrient delivery to skin cells; Enhanced muscle definition and tone to reduce appearance of sagging; Better posture to create a more youthful and confident appearance; Stress reduction and cortisol management (via Yoga/Pilates) to mitigate cellular aging; Improved lymphatic drainage to reduce puffiness

self worth decline

90% relevant

Enhances body awareness and interoception, fostering a more positive self-perception.; Builds physical strength and competence, translating to increased self-efficacy and confidence.; Promotes parasympathetic nervous system activation, reducing stress and improving emotional regulation.; Offers a structured routine and sense of accomplishment, counteracting feelings of helplessness.; Improves posture and physical presence, which can positively impact self-image and how one is perceived.

difficulty losing weight

90% relevant

Increased basal metabolic rate through muscle mass development; Improved insulin sensitivity and glucose regulation; Enhanced hormonal balance (e.g., cortisol management, estrogen metabolism); Reduced visceral fat accumulation; Improved body composition and fat-to-muscle ratio; Stress reduction and improved sleep quality (indirectly supports weight management)

Relevant For

back painbalancebone densitycardiovascularcore strengthflexibilityhip painknee painmetabolismpostureshoulder painstressweight gain

Frequently Asked Questions

Related Workouts & Topics

About the Trainer

Sophie Jones

Muscle Tone Trainer

From: 14 Days Glow-Up Challenge

Exercise Breakdown

Muscles Targeted

Primary

Secondary

Equipment & Modifications

Equipment Needed

Don't Have Equipment?

Available Modifications

Coaching Highlights from Sophie Jones

Health Benefits

unexplained weight gain

dating after 40

aging appearance

self worth decline

difficulty losing weight

Relevant For

Frequently Asked Questions

Related Workouts & Topics

More from 14 Days Glow-Up Challenge

More with Sophie Jones

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About the Trainer

Sophie Jones