Transformation 30 min+ Classes - 42 Day Program
New Year, Same Responsibilities: 2024 Transformation Programs are Live
In 2023, we released three 42-Day Challenges and with every new installment, we refined the program to incorporate your feedback. Over the last few months, we received two asks:
A Transformation Program that includes ONLY 1) Classes OVER 30 minutes and 2) Classes UNDER 25 minutes.
Instead of creating one, we created both:
30 Min+ Transformation Program
25 Min or Less Transformation Program
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Routine = Real Results.
However, on any given day, our personal and professional responsibilities WILL shift how much time we have to dedicate to movement.
5 Min = Real Results
45 Min = Real Results
We won’t lie to you, there is a difference between 5 min and 45…but showing up compounds.
All 42-Day Challenges come with a calendar and an easy-to-follow class guide. And each program can be completed on its own, OR you can mix and match classes (we have a PDF for this too) because we believe you know your schedule best.
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Transformation Program - 30 Min+ PDF
279 KB
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Transformation Program - Mix & Match PDF
1.53 MB
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DAY 1 - 30 Min 1-Cardio Sweat
Flow: Arms - Legs - Cardio - Bridge Series - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights, Resistance band
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DAY 2 - 45 Min 3-Cardio Sweat
Flow: Cardio - Arms - Legs - Cardio - R Glute (side series) - L Glute - Abs on Back - Plank (Cardio) - Arms
**Optional 2 min breathing series at endEquipment: 1lbs or 3lbs weights, 8lbs weight (optional)
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DAY 3 - 35 Min No Cardio Sculpt
Flow: Arms - Abs on Back - Arms - R Glute (all 4s) - L Glute - Abs on Back - Planks
Equipment: 1lbs or 3lbs weights, Ankle weights
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S.W.A.T Add On | DAY 4 - 30 Min 2-Cardio Sweat
Flow: Cardio - Arms - Legs (Doubles as Cardio) - R Glute (all 4s/new) - L Glute - Abs on Back
Equipment: 1lbs or 3lbs weights
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DAY 5 - 40 Min 2-Cardio Sweat
Flow: Cardio - Arms - Legs - Cardio - Right Glute (all 4s) - Left Glute - Abs on Back
Equipment: 1lbs or 3lbs weights, Resistance band
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DAY 6 - 50 Min 1-Cardio Sweat
Flow: Cardio - Arms - Legs - Arms - R Glute (side series) - L Glute (side series) - R Glute (all 4s) - L Glute - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights, Ankle weights
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DAY 8 - 35 Min No Cardio Sculpt
Flow: L Lunge Series - L Arm - R Lunge Series - R Arm - L Glute (single bridge) w. Abs on Back - R Glute (single bridge) w. Abs on Back - Planking
Equipment: 3lbs to 5lbs weights
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DAY 9 - 40 Min 2-Cardio Sweat
Flow: Cardio - Arms - Legs - Cardio - R Glute (all 4s) - L Glute (all 4s) - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights
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DAY 10 - 35 Min 1-Cardio Sweat
Flow: Cardio - Arms - Legs - R Glute (side series) - L Glute - Abs on Back - Planking
Equipment: Slider (this can also be a hand towel or paper plate)
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DAY 11 - 40 Min No Cardio Sculpt
Flow: Legs - Arms - Legs - Arms - R Glute (all 4s) - L Glute - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights, Ankle weights
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DAY 12 - 30 Min 1-Cardio Sweat
Flow: Cardio (Start in Squat) - Arms - Legs - R Glute (Side Series) - L Glute - Abs on Back
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DAY 13 - 40 Min 3-Cardio Sweat
Flow: Cardio - Arms - Legs - Cardio - Arms - Bridge Series - Abs on Back - Planking (doubles as 3rd cardio block)
Equipment: 1lbs or 3lbs weights, Resistance band
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DAY 15 - 30 Min 1-Cardio Sweat
Flow: Cardio - Arms - R Glute (all 4s) - L Glute - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights
In this class - we will use our weights for every section -
DAY 16 - 40 Min 2-Cardio Sweat
Flow: Cardio - Arms - Legs - Cardio - R Glute (all 4s) - L Glute (all 4s) - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights, Ankle weights, Resistance band
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DAY 17 - 30 Min Heavyweight 1-Cardio Sweat
Flow: Cardio - Arms - Legs - Bridge Series - Abs on Back - Planking
Equipment: 8lbs weights
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DAY 18 - 45 Min 2-Cardio Sweat
Flow: Cardio - Arms - Abs on Back - Cardio - Arms - Legs - R Glute (all 4s) - L Glute - Abs on Back
Equipment: 1lbs or 3lbs weights, Ankle weights
**In this class - the Leg section acts as your third round of cardio
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S.W.A.T Add On | DAY 19 - 35 Min No Cardio Sculpt
Flow: Arms - R Glute (all 4s) - L Glute (all 4s) - Bridge Series - Abs on Back - R Oblique Plank Series - L Oblique Plank Series
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DAY 20 - 30 Min 2-Cardio Sweat
Flow: Cardio - Arms - Cardio - Bridge Series - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights
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DAY 22 - 35 Min 1-Cardio Sweat
Flow: Cardio (and Legs) - Arms - R Glute (all 4s) - L Glute - Abs on Back - Planking - Arms
Equipment: 1lbs or 3lbs weights
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DAY 23 - 40 Min 1-Cardio Sweat
Flow: Cardio - Arms - Legs - R Glute (side series) - L Glute - Bridge - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights
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DAY 24 - 40 Min 2-Cardio Sweat
Flow: Cardio - Arms - Cardio - Arms - R Glute - L Glue - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights
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S.W.A.T Add On | DAY 25 - 35 Min 1-Cardio Sweat
Flow: Cardio - Arms - Legs - R Glute (all 4s) - L Glute - Abs on Back - Planking
