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53.1 KBTransformational Program Guide
53.1 KB
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DAY 17 - 47 Min Advanced Sweat - Double Arms and Resistance Band for Glutes***
Episode 1
Flow - Cardio - Arms - Legs - Cardio - Arms - Glutes - Abs on Back - Cardio - Plank
Double Arms (biceps and triceps) and Banded Bridge Glute Series -
DAY 23 - 47 Min Ad Sweat - Intense Cardio and Plank Series w. Rob and Bayo!**
Episode 2
Flow - Cardio - Arms - Legs - Cardio - R Glute - L Glute - Abs on Back - Cardio - Plank
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DAY 12 - 21 Min Triple A - Glutes on All Fours with Ankle Weights**
Episode 3
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04:33Episode 4
DAY 7 - 5 Min Arms*
Episode 4
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24:16Episode 5DAY 13 - 24 Min 1-Cardio Sculpt**
Episode 5
Flow - Cardio - Arms - R Glute - L Glute - Abs on Back
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DAY 19 - 35 Min 1-Cardio Sweat - Inner Thigh & Bridge Series**
Episode 6
Leg series is an inner thigh series on the mat. Glute series is a bridge series.
Flow - Cardio - Arms - Inner Thigh Right - Left - Bridge - Abs on Back - Plank
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35:37Episode 7DAY 10 - 35 Min 1-Cardio Sweat**
Episode 7
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. -
35:15Episode 8
DAY 8 - 35 Min 1-Cardio Sweat**
Episode 8
Flow - Cardio - Arms - Legs - Arms - Standing Glutes - Abs on Back - Plank
Equipment: Light hand weights, yoga mat
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36:23Episode 9
DAY 22 - 36 Min 1-Cardio Sweat**
Episode 9
Flow: Cardio - Arms - Legs - Glutes (Bear Plank) - Glutes (Bridge) - Abs on Back - Plank
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36:12Episode 10
DAY 18 - 36 Min 1-Cardio Sweat*
Episode 10
Flow - Cardio - Arms - Legs - R Glute - L Glute - Abs on Back - Plank
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DAY 20 - 25 Min Triple A - Glutes Side Series and Double Planks**
Episode 11
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35:07Episode 12
DAY 3 - 35 Min 1-Cardio Sweat**
Episode 12
Flow - Cardio - Arms - Legs - R Glute (Side Series) - L Glute - Abs on Back - Plank
Equipment: 5 lbs hand weights, yoga mat
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DAY 4 - 25 Min Sculpt - Mat Based + Back + No Cardio**
Episode 13
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31:12Episode 14DAY 1 - 30 Min 1-Cardio Sweat**
Episode 14
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 ...
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DAY 15 - 25 Min Express Sweat - Core Focus**
Episode 15
Grab a 1 5lb weight
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04:39Episode 16DAY 14 - 5 Min Abs on Back **
Episode 16
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06:07Episode 17DAY 21 - 5 Min Plank Series *
Episode 17
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DAY 11 - 45 Min Sweat - 3 Cardio - 1 5lb weight needed**
Episode 18
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DAY 9 - 40 Min Sweat - 2 Cardio + Side Series for Glutes***
Episode 19
Flow - Cardio - Arms - Legs - Cardio - R Glute - L Glute - Abs on Back - Plank
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39:15Episode 20DAY 16 - 40 Min 1-Cardio Sweat**
Episode 20
Grab a set of 5 lbs weights
Flow - Cardio - Arms - L Leg/L Glute (Standing Series) - R Leg/R Glute - L Glute (Side Series) - R Glute - Abs on Back - Plank -
DAY 2 - 40 Min Sweat - 2 Cardio + Inner Thigh & All 4s**
Episode 21
Equipment: Light weights, yoga mat & ankle weights
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21:13Episode 22
DAY 24 - 20 Min 1-Cardio Sweat**
Episode 22
Flow: Legs (cardio) + Arms + Back & Glutes + Planks
Equipment: 1 lbs hand-weights, yoga mat
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DAY 6 - 15 Min Triple A - 5 lb Weight Series**
Episode 23
