What muscles does this muscle tone workout target?

The primary targets are shoulders, core, glutes, with secondary activation through full body, quads, calves. Sophie Jones programs 12 exercises across 20 minutes — standout moves include Banded Step Out Squats (glutes, quads). Flutter Kicks (core). Banded Front and Reverse Lunges (quads, glutes). 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. If you're specifically looking for core strengthening exercises, this session covers that ground. If you're looking for booty toning workout, this session delivers. Using a resistance band for glutes exercises adds progressive overload without the joint stress of heavy weights.

What equipment do I need for this workout?

You'll need band, mat. Don't have everything? Swap in towel, light dumbbells, thick towel, carpet. Sophie Jones shows exactly when to grab each piece so you're not scrambling mid-circuit.

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: Step out to the side for sore knees; Slower pace for beginners. The 20-minute format is deliberate — long enough to challenge your muscles, short enough that you'll actually finish.

How long is this workout?

About 20 minutes, start to finish. That includes 4 warm-up movements and a proper cool-down. Sophie Jones doesn't skip either end, which matters more than people think. 12 exercises total. It doubles as solid arm toning exercises programming.

Are there modifications available for this workout?

Sophie Jones provides modifications throughout. Examples: Step out to the side for sore knees; Slower pace for beginners; Keep legs higher to reduce lower back strain; Band above knees or above ankles. 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 Body by Band 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 M Shojaa; S von Stengel; M Kohl; D Schoene; W Kemmler (2020) 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 Body by Band 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 shoulders exercises?

Because shoulders strength is foundational. It supports everything from posture and balance to injury prevention and daily movement quality. Sophie Jones programs shoulders-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.

20 Min Resistance Band Shoulder & Glute Workout

Exercise Breakdown

12 exercises in Workout 3

Warm-up4 exercises

1m 49s

0:25

Warm-up: Jog on the Spot

“Nice and lightly jogging on the spot.”

full bodycalves

low

0:46

Warm-up: Jumping Jacks

“Nice and light on the toes.”

full bodyshoulders

medium

1:20

Warm-up: Plank Spider Crawl Movements

“Driving the knees out towards the elbows.”

corehipsshoulders

medium

1:55

Warm-up: Split Lunge Stretch

“Open those hips for me, keeping the core engaged.”

hip flexorscore

low

Strength4 exercises

3m 45s

3:40

Banded Step Out Squats

“Nice and low into that squat, making sure we're getting full range.”

glutesquadsouter thighs

medium

4:50

Flutter Kicks

“Pushing that belly button down.”

core

medium

5:50

Banded Front and Reverse Lunges

“Concentrate. Make sure you're switching your legs each time.”

quadsgluteshamstringsbalance

high

7:05

Plank Tap Outs

“Make sure the belly button tucked in towards the spine.”

coreglutesshoulders

medium

Cardio2 exercises

4m 5s

2:45

Mountain Climbers

“Driving the knees in towards the chest.”

coreshouldersfull body

high

14:10

Side Shuffles

“Opposite hand as you drop down each side.”

full bodyglutesquads

high

Cool-down2 exercises

1m 50s

18:00

Cool-down: Knee Hug and Spinal Twist

“Opposite arm, nice twist to the side.”

lower backspineglutes

low

19:40

Cool-down: Standing Overhead Reach

“Grab that wrist, have a nice little pull.”

upper backshoulderswrists

low

Muscles Targeted

Primary

shoulderscoreglutes

Secondary

full bodyquadscalves

Equipment & Modifications

Equipment Needed

band
mat

Don't Have Equipment?

You can substitute with:

towellight dumbbellsthick towelcarpet

Available Modifications

Step out to the side for sore knees
Slower pace for beginners
Keep legs higher to reduce lower back strain
Band above knees or above ankles

Coaching Highlights from Sophie Jones

“Nice and low into that squat, making sure we're getting full range.”
Form

“Making sure that the pelvis is tucked under so we don't have this arch in the lower back.”
Safety

“Anyone that feels like they've got a little bit sore knees, you guys can just start here.”
Modification

“Don't quit now. Come on, over halfway.”
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 shoulders and core 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: Body by Band

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 Body by Band

More with Sophie Jones

Browse Exercise Collections

Helpful For These Concerns

About the Trainer

Sophie Jones