Transformation III - 42 Day Program
Every week you will complete 2 SOTO Sweats, 2 SOTO Sculpts and a combination of Triple As and Express Classes. In 42 days, you will build your endurance, strengthen your core & develop definition...one second at a time.
This is the ultimate SOTO schedule for those who are looking see and feel real sustainable results.
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TRANSFORMATIONAL PROGRAM PART III (PDF)
52 KB
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DAY 1 - 35 Min No Cardio Sculpt
Flow: Arms - R Glute (side series) - L Glute - Abs on Back - R Glute (all 4s) - L Glute - Planking
Equipment: 1lbs or 3lbs weights, Ankle weights
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DAY 2 - 45 Min 3-Cardio Sweat
Flow: Cardio - Arms - Cardio - Legs - Abs on Back - Cardio - R Glute (all 4s) - L Glute - Planking
Equipment: 1lbs or 3lbs weights, Ankle weights
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DAY 3 - 25 Min Triple A No Cardio Sculpt
Flow: Arms - Standing Glutes - Bridge Series - Abs on Back - Planking
Equipment: Resistance band
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DAY 4 - 35 Min 1-Cardio Sweat
Flow: Cardio - Arms - Legs - Right Glute (side series) - Left Glute (side series) - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights, Ankle weights
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DAY 5 - 20 Min Triple A No Cardio Sculpt
Flow: Arms - Right Glute (all 4s) - Left Glute (all 4s) - Abs on Back
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DAY 6 - 40 Min 2-Cardio Sweat
Flow: Cardio - Arms - Legs - Cardio - Right Glute (all 4s) - Left Glute - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights
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DAY 7 - 5 Min Express Arms
Equipment: 1lbs or 3lbs weights
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DAY 8 - 40 Min No Cardio Sculpt
Flow: Arms - L Inner Thigh - R Inner Thigh - R Glute - L Glute - R Glute - L Glute - Abs on Back - Plank
Equipment: 1lbs or 3lbs weights, Ankle weights
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DAY 9 - 20 Min No Cardio Sculpt
Flow: Arms (Biceps) - Arms (Triceps) - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights
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DAY 10 - 40 Min 1-Cardio Sweat
Flow: Cardio - Arms - Right Leg Series - Left Leg Series - Right Glute (all 4s) - Left Glute (all 4s) - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights, Ankle weights
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DAY 11 - 25 Min Triple A No Cardio Sculpt
Flow: Arms - R Glute - L Glute - Side Series - Abs on Back
Equipment: 1lbs or 3lbs weights, Resistance band
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DAY 12 - 35 Min 1-Cardio Sweat
Flow: Cardio - Arms (triceps) - Right Leg Stability Series - Left Leg Stability Series - Bridge Series - Abs on Back - Planking
Equipment: Resistance bands (light and medium)
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DAY 13 - 45 Min 3-Cardio Sweat
Flow: Cardio - Arms - Legs - Cardio - Right Glute (all 4s) - Left Glute (all 4s) - Abs on Back - Cardio - Planking
Equipment: 1lbs or 3lbs weights, Ankle weights
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DAY 14 - 5 Min Express Glutes
Equipment: Resistance band
Save this SOTO for when working comes first and working out comes second on the priority list. We activate the glutes via a bridge series - leaving your hands free to reply to texts or emails mid burn.
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DAY 15 - 20 Min 2-Cardio Sweat
Flow: Cardio - Cardio - Arms - Abs on Back
Equipment: 1lbs or 3lbs weights, Ankle weights
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DAY 16 - 25 Min No-Cardio Sculpt
Flow: Low-Impact Cardio - Right Arm - Left Arm - Right Glute (side series) - Left Glute (side series)
Equipment: 1lbs or 3lbs weights, Ankle weights
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DAY 16 - 10 Min Express Core
Flow: Abs on Back - Planking
Equipment: Ankle weights
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DAY 17 - 40 Min 1-Cardio Sweat
Flow: Cardio - Arms - Legs - Arms - Right Glute (single leg bridge series) - Left Glute (single leg bridge series) - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights
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DAY 18 - 10 Min Express Glutes
Equipment: Ankle weights
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DAY 19 - 5 Min Express Cardio
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DAY 19 - 25 Min No Cardio Sculpt
Flow: Arms - Right Inner Thigh - Left Inner Thigh - Abs on Back w. Glutes - Planking
Equipment: 1lbs or 3lbs weights, Ankle weights
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DAY 20 - 40 Min 2-Cardio Sweat
Flow: Cardio - Arms - Legs w. Arms - Cardio - R Glute (all 4s) - L Glute - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights, Ankle weights
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DAY 21 - 5 Min Express Abs on Back
Equipment: Ankle weights
