What muscles does this muscle tone workout target?

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.

What equipment do I need for this workout?

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.

Is this workout suitable for beginners?

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.

How long is this workout?

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.

Are there modifications available for this workout?

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.

What health benefits does this Peach Project 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 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.

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 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.

Why does this workout emphasize hips exercises?

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.

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.

Hip Flexor And Glute Workout | Peach Project #8

Exercise Breakdown

11 exercises in Workout 8

Warm-up4 exercises

3m 37s

1:00

Seated Hip Openings

“Twist round and try and just twist all the way around.”

hipsspinelower back

low

2:01

Lying Knee Rotations

“Trying to keep both arms to the floor.”

lower backspinecore

low

2:41

Curtsy Lunges

“Imagine you're standing in a box. Cross the back leg over to the opposite corner.”

glutesquadships

medium

4:01

Frog Pose

“Don't hold this one now... we just kind of want to loosen out.”

hipsinner thighsankles

low

Strength5 exercises

8m 15s