What muscles does this full-body workout target?

Everything. That's the point of a lower back dumbbell exercises — shoulders, core, lower back are the primary movers, with hips, glutes, arms getting secondary work. Sophie Jones sequences 15 exercises to cycle through upper body, lower body, and core without wasting time. A 2020 study by Isenmann et al — found full-body resistance training 2-3x/week significantly altered body composition in middle-aged women regardless of menopausal status. The research is clear: for women over 35, training everything in one session beats body-part splits.

What equipment do I need for this workout?

You'll need: band, dumbbells, mat. Don't have these? towel, light dumbbells work as substitutes — I've coached women through this with filled water bottles and it works. The resistance is what matters, not the brand. Sophie Jones shows form with standard equipment, but anything that adds load will do. Just make sure it's comfortable to grip — slippery objects and high-intensity moves don't mix. This pairs well with a full body exercise routine approach. This pairs well with a core strengthening exercises approach.

Is this workout suitable for beginners?

This is rated intermediate, so it assumes some baseline fitness. But Sophie Jones offers modifications: Jumping jacks for higher intensity; Drive knees to the side to hit obliques. If you've been training consistently for 2-3 months, you're ready. If you're brand new, start with a beginner-level workout in this series and work up. Nobody benefits from ego-lifting into an intermediate session on day one. This pairs well with a shoulder workouts with dumbbells approach.

How long is this workout?

Approximately 25 minutes, including warm-up and cool-down. Sophie Jones wastes zero time — 15 exercises, no standing around, no 3-minute rest periods. The ACSM recommends 150 minutes of moderate or 75 minutes of vigorous exercise per week. Two or three of these sessions gets you there. That's 40-60 minutes per week of actual exercise. The rest of your week is yours.

Are there modifications available?

For every exercise. Sophie Jones cues modifications as they come up: Jumping jacks for higher intensity; Drive knees to the side to hit obliques; Use two dumbbells to increase weight — I'll say this once: using a modification is not failing. It's choosing the version that lets you maintain form for the entire set. A half-range pushup with a flat back beats a full-range pushup with a sagging spine every time. Pick the version where your technique stays clean.

How is a full-body workout different from split training?

Split training (chest day, leg day) works for people who train 5-6 days a week. Most women I know don't have that kind of schedule. A lower back dumbbell exercises hits every major muscle group in one session, so you get the training stimulus you need in 2-3 workouts per week. The Copenhagen Sarcopenia Study found women lose muscle across ALL body regions after 40 — not just legs, not just arms. Full-body training matches the problem: systemic muscle loss requires systemic training.

Can I do full-body workouts every day?

No. Your muscles need 48 hours to recover between sessions that load the same muscle groups. Two to three times per week with rest days between is optimal. International exercise guidelines (Izquierdo et al., 2021) recommend multicomponent exercise 2-3 days/week for adults. If you want to move daily, alternate full-body strength days with walking, yoga, or light stretching. Daily is great. Daily high-intensity full-body is overtraining.

Is this workout good for weight loss?

It's good for body composition change, which is more meaningful than the number on a scale. Tan et al.'s systematic review showed combined exercise programs reduce metabolic syndrome risk factors in postmenopausal women — that's waist circumference, blood pressure, triglycerides, and blood sugar. The scale might not move much because muscle is denser than fat. But your clothes will fit differently, your energy will change, and your bloodwork will improve. Those matter more.

Good Back Workout | Total Body Conditioning #10

Exercise Breakdown

15 exercises in Workout 10. Full Body

Warm-up4 exercises

2m 37s

0:45

Warm-up: Cat-Cow

“Arch the back, pull the shoulders down, and relax.”

spinecoreupper backlower back

low

1:46

Warm-up: Knee Wipers

“Let the knees drop to where they can, and then try and just get them a little bit further each time.”

lower backcorehips

low

2:26

Warm-up: Shoulder Rotations with Hamstring Scoop

“Open that chest really nice and wide.”

shouldershamstringschest

low

3:01

Warm-up: Knee Hugs

“Driving them knees up, grab hold of the knee, and pulling up tight.”

hipsglutesbalance

low

Strength6 exercises

4m 15s