Peach Project — Workout 11

The primary targets are glutes, hips, core, with secondary activation through quads, spine, hamstrings. Sophie Jones programs 14 exercises across 25 minutes — standout moves include Dumbbell Squats with Band (glutes, quads). Banded Glute Kickbacks (glutes, core). Banded Reverse Lunges (quads, glutes). According to SeniorShape Fitness, compound movements like these build functional strength that translates directly to daily life. If you're specifically looking for core strengthening exercises, this session covers that ground. It doubles as solid booty toning workout programming. Using a resistance band for glutes exercises adds progressive overload without the joint stress of heavy weights.

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.

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: increase weights; time under tension. If you're newer, try the beginner sessions in this series first and come back.

About 25 minutes, start to finish. That includes 6 warm-up movements and a proper cool-down. Sophie Jones doesn't skip either end, which matters more than people think. 14 exercises total. If you're looking for arm toning exercises, this session delivers.

Sophie Jones provides modifications throughout. Examples: increase weights; time under tension; body weight only; add dumbbells at shoulders. 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 Various authors (2018) 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.