Peach Project — Workout 8

The primary targets are hips, glutes, spine, with secondary activation through lower back, core, quads. Sophie Jones programs 11 exercises across 25 minutes — standout moves include Dumbbell Sumo Squats (glutes, quads). Monster Walks (glutes, outer_thighs). Bulgarian Split Squats (glutes, quads). According to SeniorShape Fitness, compound movements like these build functional strength that translates directly to daily life. It works well as a booty toning workout session. Using a resistance band for glutes exercises adds progressive overload without the joint stress of heavy weights.

You'll need band, dumbbells, mat. 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 bands for glutes workout routine.

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: Use one dumbbell instead of two; Add isometric holds at the bottom. If you're newer, try the beginner sessions in this series first and come back.

About 25 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. 11 exercises total.

Sophie Jones provides modifications throughout. Examples: Use one dumbbell instead of two; Add isometric holds at the bottom; Place band around knees; Place band around ankles for more resistance; Use one weight; Use two weights for extra burn; Arms underneath legs for support; Arms extended above head for difficulty; Go a little bit wider with the feet. 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 E S Kyllönen; J E Heikkinen; H K Väänänen; E Kurttila-Matero; G Wilen-Rosenqvist; K S Lankinen; J H Vanharanta (1998) 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 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.

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.