Equipment: Yoga Mat, 1-3 lb hand weight, optional resistance band

Flow - Cardio - Arms - Legs - R Glute - L Glute - Abs on Back - Plank

Flow - Cardio - Arms - Legs - R Glute (All 4s) - L Glute - Abs on Back - Plank
A resistance band is needed for the legs section. Glutes section is on all fours.

Flow - Cardio - Arms - Legs - Bridge Series - Abs on Back - Plank

Equipment - heavy weights (I use 3 lbs), yoga mat

Flow - Cardio - Arms - R Glute (All 4s) - L Glute - Back - Abs on Back - Plank

Flow - Cardio - Arms - Legs - R Glute (Side Series) - L Glute - Abs on Back - Plank
Equipment: 5 lbs hand weights, yoga mat

Flow: Cardio - Arms - Legs - Right Glute (all 4s) - Left Glute (all 4s) - Abs on Back - Planking

Fllow - Cardio - Arms - Legs - R Glute (All 4s) - L Glute - Abs on Back - Plank

Flow: Cardio - Arms (w. legs) - Legs (w. arms) - Right Glute (side series) - Left Glute (side series) - R Oblique Plank Series - Left Oblique Plank Series

Flow - Cardio - Arms - L Leg - L Glute - R Leg - L Leg - Abs on Back - Plank
Equipment: Yoga Mat, Light Hand weights

If you are brand new to SOTO - this class will walk you through the methodology and is the PERFECT place to start!

If you have taken more classes than you can count - Fast forward ~60 seconds to get to that plank!

Flow for this class: Cardio - Arms - Legs - Glutes (Bridge Series) - Abs on Back ...

Flow: Legs (as Cardio) - Arms - Right Glute (banded all 4s) - Left Glute - Bridge Series - Abs on Back - Planking

Flow - Cardio - Arms - Legs - Glutes (Bridge Series) - Abs on Back - Plank

Flow: Cardio - Arms (triceps) - Right Leg Stability Series - Left Leg Stability Series - Bridge Series - Abs on Back - Planking
Equipment: Both a light and medium weight resistance band

Flow: Cardio (and Legs) - Arms - R Glute (all 4s) - L Glute - Abs on Back - Planking - Arms

Equipment: 1 lbs weight/ankle weights

Flow: Cardio - Arms - Legs - R Glute (side series) - L Glute (side series) - Abs on Back - Planking

Equipment: 2 to 3 lbs weights

Flow: Cardio - Arms - Legs - R Glute (all 4s w. resistance band) - L Glute - Abs on Back - Planking

Equipment: Slider (towel or paper plate work), 3-5lbs hand-weights & a light resistance band

Flow: Cardio (Start in Squat) - Arms - Legs - R Glute (Side Series) - L Glute - Abs on Back

Flow - Cardio - Arms - Legs - R Glute - L Glute - Abs on Back - Plank

Flow: Arms - Legs - Cardio - Bridge Series - Abs on Back - Planking

Equipment: Light weights and resistance band

Flow: Cardio (Start in squat) - Arms - Legs - R Glute (side series) - L Glute - Abs on Back

Equipment: 2 lbs Weights

Flow: Cardio/Warm-up - Legs - R Leg Lunge Series - L Leg Lunge Series - Abs on Back - Planking
^Arms woven throughout

Equipment: Heavy weights (I am using 8s but you can go as heavy as 15s) and heavy resistance band

Flow: Cardio - Arms - Barre Legs - Arms - Barre Legs - Abs on Back

Equipment: Light weights & a chair

Flow: Cardio - Arms - Legs - R Glute (all 4s w. oblique work) - L Glute - Abs on Back - Planking (oblique focus)

Equipment: Light weights (I am using 3s)