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.
-
TRANSFORMATIONAL PROGRAM PART III (PDF)
52 KB
-
35 Min No-Cardio Sculpt · Day 1
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
-
45 Min 3-Cardio Sweat · Day 2
Flow: Cardio - Arms - Cardio - Legs - Abs on Back - Cardio - R Glute (all 4s) - L Glute - Planking
Equipment: 1lbs or 3lbs weights, Ankle weights
-
25 Min Triple A No-Cardio Sculpt · Day 3
Flow: Arms - Standing Glutes - Bridge Series - Abs on Back - Planking
Equipment: Resistance band
-
35 Min 1-Cardio Sweat · Day 4
Flow: Cardio - Arms - Legs - Right Glute (side series) - Left Glute (side series) - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights, Ankle weights
-
20 Min Triple A No-Cardio Sculpt · Day 5
Flow: Arms - Right Glute (all 4s) - Left Glute (all 4s) - Abs on Back
-
40 Min 2-Cardio Sweat · Day 6
Flow: Cardio - Arms - Legs - Cardio - Right Glute (all 4s) - Left Glute - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights
-
5 Min Express Arms · Day 7
Equipment: 1lbs or 3lbs weights
-
40 Min No-Cardio Sculpt · Day 8
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
-
20 Min No-Cardio Sculpt · Day 9
Flow: Arms (Biceps) - Arms (Triceps) - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights
-
40 Min 1-Cardio Sweat · Day 10
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
-
25 Min Triple A No-Cardio Sculpt · Day 11
Flow: Arms - R Glute - L Glute - Side Series - Abs on Back
Equipment: 1lbs or 3lbs weights, Resistance band
-
35 Min 1-Cardio Sweat · Day 12
Flow: Cardio - Arms (triceps) - Right Leg Stability Series - Left Leg Stability Series - Bridge Series - Abs on Back - Planking
Equipment: Resistance bands (light and medium)
-
45 Min 3-Cardio Sweat · Day 13
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
-
5 Min Express Glutes · Day 14
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.
-
20 Min 2-Cardio Sweat · Day 15
Flow: Cardio - Cardio - Arms - Abs on Back
Equipment: 1lbs or 3lbs weights, Ankle weights
-
25 Min No-Cardio Sculpt · Day 16
Flow: Low-Impact Cardio - Right Arm - Left Arm - Right Glute (side series) - Left Glute (side series)
Equipment: 1lbs or 3lbs weights, Ankle weights
-
10 Min Express Core · Day 16
Flow: Abs on Back - Planking
Equipment: Ankle weights
-
40 Min 1-Cardio Sweat · Day 17
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
-
10 Min Express Glutes · Day 18
Equipment: Ankle weights
-
5 Min Express Cardio · Day 19
-
25 Min No-Cardio Sculpt · Day 19
Flow: Arms - Right Inner Thigh - Left Inner Thigh - Abs on Back w. Glutes - Planking
Equipment: 1lbs or 3lbs weights, Ankle weights
-
40 Min 2-Cardio Sweat · Day 20
Flow: Cardio - Arms - Legs w. Arms - Cardio - R Glute (all 4s) - L Glute - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights, Ankle weights
-
5 Min Express Abs on Back · Day 21
Equipment: Ankle weights
