What muscles does this muscle tone workout target?

The primary targets are core, shoulders, hamstrings, with secondary activation through quads, chest, glutes. Beth Hannam programs 11 exercises across 25 minutes — standout moves include Air Squats (quads, glutes). Prisoner Forward Lunges (quads, glutes). Alternating V-ups (core). According to SeniorShape Fitness, compound movements like these build functional strength that translates directly to daily life. It works well as a arm toning exercises session. If you're looking for core workouts at home, this session delivers. The core strengthening exercises in this session build deep stability that supports everything from your posture to your pelvic floor.

Do I need any equipment for this workout?

No equipment needed. Just your body weight and enough floor space. Beth Hannam shows exactly when to grab each piece so you're not scrambling mid-circuit. It doubles as solid shoulders and arms workout programming.

Is this workout suitable for beginners?

This one's intermediate level. Beth Hannam assumes basic movement competence — you should be comfortable with foundational patterns like squats and hinges. If you're newer, try the beginner sessions in this series first and come back.

How long is this workout?

About 25 minutes, start to finish. That includes 4 warm-up movements and a proper cool-down. Beth Hannam doesn't skip either end, which matters more than people think. 11 exercises total.

What health benefits does this 7-Day Bodyweight Challenge workout offer beyond fitness?

This session has direct relevance for women dealing with unexplained weight gain, dating after 40. The combination of exercises Beth Hannam 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 intermediate-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. Beth Hannam designed 7-Day Bodyweight 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 core exercises?

Because core strength is foundational. It supports everything from posture and balance to injury prevention and daily movement quality. Beth Hannam programs core-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. Research by Sanem Güven; Aylin Seylam Küşümler (2024) highlights the importance of core training for long-term functional independence in women.

What should I eat after this workout for best results?

A meal or snack with both protein and carbohydrates within 90 minutes of finishing. Something like Greek yogurt with berries, or eggs with whole-grain toast. The protein supports muscle repair, the carbs replenish glycogen. Don't overthink it. Don't skip it either. Your muscles need raw materials to rebuild stronger, and this intermediate-level session asks real effort from your body.

Body Weight Workouts To Build Muscle — Session 3

Exercise Breakdown

11 exercises in Day 3

Warm-up4 exercises

2m 7s

0:15

Warm-up: Opposite Foot to Opposite Hand Kicks

“Nice, big kick, aiming to get your foot nice and high.”

hamstringsarmscore

low

0:46

Warm-up: Reverse Lunges

“Feet stacked under the hips, back knee just kisses the floor.”

quadsgluteships

low

1:16

Warm-up: Walkouts

“Push those hips all the way back, body weight goes through the hands into that plank position.”

full bodyhamstringsshoulderscore

low

1:51

Warm-up: Kneeling Pushups

“Bring that chest to the floor and push ourselves back up.”

chestshoulderstricepscore

low

Strength3 exercises

48m

3:00

Air Squats

“Aiming to get the hips nice and low below the knees.”

quadsgluteshamstrings

medium

4:00

Prisoner Forward Lunges

“Hands behind the head, we lunge forward.”

quadsglutescore

medium

5:00

Alternating V-ups

“Reach opposite hand to opposite foot.”

core

medium

Cardio1 exercise

16m

6:00

Burpees

“Chest touches the floor. We jump up to extension.”

full bodychestquadsshoulders

high

Cool-down3 exercises

1m 41s

22:20

Cool-down: Cobra Stretch

“Hips come down to the floor... opening up through the chest.”

chestspineneck

low

23:01

Cool-down: Downward Dog

“Hips to the ceiling, pushing your chest in towards those thighs.”

hamstringscalvesshouldersspine

low

23:31

Cool-down: Chest Opener

“Opening up through that chest.”

chestshoulders

low

Muscles Targeted

Primary

coreshouldershamstrings

Secondary

quadschestglutes

Coaching Highlights from Beth Hannam

“Push those hips all the way back, body weight goes through the hands into that plank position.”
Form

“The goal is just to keep moving.”
Motivation

“Beth specializes in prenatal and postnatal fitness. Every cue accounts for the changing body with deep respect.”
Form

Health Benefits

Women who want to build real core and shoulders strength without a gym membership. Particularly relevant if you're navigating unexplained weight gain, dating after 40, or aging appearance. Best for women with 3-6 months of consistent training. Beth Hannam moves at a pace that assumes basic movement literacy.

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 painmetabolismposturestressweight gain

Frequently Asked Questions

Related Workouts & Topics

About the Trainer

Beth Hannam

Muscle Tone Trainer

From: 7-Day Bodyweight Challenge

Exercise Breakdown

Muscles Targeted

Primary

Secondary

Coaching Highlights from Beth Hannam

Health Benefits

unexplained weight gain

dating after 40

aging appearance

self worth decline

difficulty losing weight

Relevant For

Frequently Asked Questions

Related Workouts & Topics

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Helpful For These Concerns

About the Trainer

Beth Hannam