Peach Project — Workout 1

The primary targets are glutes, core, lower back, with secondary activation through hips, quads, hamstrings. Sophie Jones programs 14 exercises across 30 minutes — standout moves include Banded Glute Bridges (glutes, core). Goblet Squats (glutes, quads). Lateral Crab Walks (glutes, outer_thighs). According to SeniorShape Fitness, compound movements like these build functional strength that translates directly to daily life. If you're specifically looking for resistance band for glutes exercises, this session covers that ground. If you're looking for core strengthening exercises, this session delivers. The lower back dumbbell exercises in this session strengthen the erector spinae and surrounding stabilizers with controlled, progressive loading.

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 resistance band for glutes exercises routine. It doubles as solid booty toning workout programming.

This one's intermediate level. Sophie Jones assumes basic movement competence — you should be comfortable with foundational patterns like squats and hinges. That said, Sophie Jones does show modifications: Add dumbbell on hips for extra weight; Keep resistance band on for extra spice. If you're newer, try the beginner sessions in this series first and come back.

About 30 minutes, start to finish. That includes 5 warm-up movements and a proper cool-down. Sophie Jones doesn't skip either end, which matters more than people think. 14 exercises total.

Sophie Jones provides modifications throughout. Examples: Add dumbbell on hips for extra weight; Keep resistance band on for extra spice; Add resistance band for extra tension; Pulse squats with band for those with knee/hip issues; Stay on toes if heels cannot touch the floor. 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.

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 We Talk Menopause found that this type of training produces measurable improvements in these areas. The intermediate-level programming means these benefits are accessible without risking injury.

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 Peach Project 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.

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

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.