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Flow: Cardio - Legs - Arms - Glutes (all 4s) - Bridge - Abs on Back - Planking
Equipment: Resistance band (heavy + light), Ankle weights (optional)
Up Next in Transformation IX
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DAY 16: 40 Min No-Cardio Sculpt
Flow: Arms (shoulders + biceps) - R Lunge - L Lunge - Bridge - R Glute (side series) - L Glute - Abs on Back - Planking
Equipment: 1-3lbs weights, Resistance band, Ankle weights (optional)
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DAY 17: 30 Min Full-Body Strength
Flow: Legs - Arms - Glutes - Back - Legs - Abs on Back
Equipment: 8-10lbs weights
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DAY 18: 15 Min No-Cardio Sculpt
Flow: Inner Thighs - Bridge - Abs on Back
Equipment: 3lbs weights, Ankle weights (optional)
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