What muscles does this full-body workout target?

Everything. That's the point of a full body exercise routine — glutes, hamstrings, hips are the primary movers, with outer thighs, quads, core getting secondary work. Sophie Jones sequences 14 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 resistance band for glutes exercises approach. This pairs well with a resistance bands for glutes workout approach.

Is this workout suitable for beginners?

This is rated intermediate, so it assumes some baseline fitness. But Sophie Jones offers modifications: Start body weight; Add weight on the hip for more difficulty. 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 full body workout at home approach.

How long is this workout?

Approximately 20 minutes, including warm-up and cool-down. Sophie Jones wastes zero time — 14 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: Start body weight; Add weight on the hip for more difficulty; Add resistance band around knees for extra resistance — 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 full body exercise routine 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.

Lower Body Exercises | Total Body Conditioning #9

Exercise Breakdown

14 exercises in Workout 9. Legs and Glutes

Warm-up4 exercises

3m 12s

0:45

Warm-up: Split Lunge to Hamstring Stretch

“Put the toe to the sky so you really feel it in them hamstrings.”

hipshamstringscalvesglutes

low

1:51

Warm-up: Knee Rotations

“Try and keep my hands onto the floor and rotate my knees side to side.”

lower backhips

low

2:26

Warm-up: Banded Crab Walks

“Toes facing forward, and nice big stretch on that band.”

glutesouter thighs

medium

3:21

Warm-up: Banded Diagonal Tap Backs

“Step into like a diagonal corner.”

glutesouter thighs

medium

Strength6 exercises

11m 26s