Transformation Program VII
Every week your schedule will be the following:
Monday: 30 Min Soto
Tuesday: 40/45 Min Soto
Wednesday: 25/30 Min Soto
Thursday: 40/45 Min Soto
Friday: 20 Min Soto
Saturday: 35 Min Soto
Sunday: 5 Min Soto
This is the ultimate SOTO program for those who are looking see and feel real sustainable results. In 42 days, you will build your endurance, strengthen your core & develop definition...one second at a time. Please know, you can absolutely change the order of the classes every single week to accommodate your busy & ever-changing schedule!
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TransformationVII · Check off your days!
1010 KB
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30 Min 1-Cardio Sweat · Day 1
Flow: Cardio - Arms - Legs - Arms - All 4s for Both Glutes - Planking
Equipment: 1lbs or 3lbs weights
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40 Min 2-Cardio Sweat · Day 2
Flow: Cardio - Arms - Legs - Cardio - R Glute (all 4s) - L Glute - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights, Resistance band
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30 Min No-Cardio Sculpt · Day 3
Flow: R Lunge - R Bridge - Abs on Back - L Lunge - L Bridge - Planking
Equipment: Resistance bands
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40 Min 2-Cardio Sweat · Day 4
Flow: Cardio - Arms - Abs on Back - Cardio - R Glute (side series) - L Glute - Abs on Back - Planking
Equipment: 3lbs weights
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20 Min No-Cardio Sculpt · Day 5
Flow: Arms - R Glute (side series) - L Glute (side series) - Abs on Back
Equipment: 1lbs or 3lbs weights
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35 Min 1-Cardio Sweat · Day 6
Flow: Cardio - Arms - Legs - Right Glute (side series) - Left Glute (side series) - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights
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5 Min Express Abs on Back · Day 7
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30 Min 1-Cardio Sweat · Day 8
Flow: Cardio - Legs w. Arms - R Glute (side series) - L Glute - Abs on Back - Planking - Arms
Equipment: 1lbs or 3lbs weights
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40 Min 2-Cardio Sweat · Day 9
Few notes about today's class:
1. Flow: Cardio - Arms - Legs - Cardio - Arms - R Glute - L Glute - Abs on Back
2. Equipment: 3lbs weights + Medium Resistance Band
3. I am 17 Weeks Pregnant in this Class
4. Since finding out the news that I am pregnant, I am now pre & postnatal certified - so thi... -
30 Min 1-Cardio Sweat · Day 10
Flow: Cardio - Arms - Legs - Glutes (all 4s) - Glutes (side series) - Abs on Back
Equipment: 1lbs or 3lbs weights, Resistance band
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45 Min 2-Cardio Sweat · Day 11
Flow: Cardio - Arms - Legs - Cardio - Arms - R Glute (side series) - L Glute - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights, Ankle weights
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20 Min No-Cardio Sculpt · Day 12
Flow: Arms (biceps) - Arms (triceps) - R Glute (side series) - L Glute (side series)
Equipment: 1lbs or 3lbs weights, Ankle weights
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35 Min 1-Cardio Sweat · Day 13
Flow: Arms - Cardio (legs focused) - Arms - Barre Legs - Bridge - Abs on Back - Planking
Equipment: 3lbs weights
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5 Min Express Arms · Day 14
Equipment: 1lbs or 3lbs weights
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30 Min Heavy Weight No-Cardio Sculpt · Day 15
Flow: Legs - Bridge - Arms - R Glute - L Glute - Abs on Back - Planking
Equipment: 8-10lbs weights, Resistance band
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45 Min 2-Cardio Sweat · Day 16
Flow: Cardio - Arms - Legs - Cardio - R Glute (all 4s) - L Glute - Bridge Series - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights, Ankle weights
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30 Min No-Cardio Sculpt · Day 17
Flow: Arms - R Glute (side series) - L Glute - Bridge - Abs on Back - Planking
Equipment: Resistance Band
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40 Min 1-Cardio Sweat · Day 18
Flow: Cardio - Arms - R Lunge Series - L Lunge Series - Back - Bridging - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights
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20 Min No-Cardio Sculpt · Day 19
Flow: R Glute/Inner Thigh - L Glute/Inner Thigh - Abs on Back - Arms
Equipment: 3lbs weights, Ankle weights
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35 Min No-Cardio Sculpt · Day 20
Flow: Arms - L Inner Thigh - R Glute (Side Series) - R Inner Thigh - L Glute - Arms - Bridge - Abs on Back
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5 Min Express Abs on Back · Day 21
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30 Min 1-Cardio Sweat · Day 22
Flow: Cardio - Arms (Shoulders) - Arms (Triceps) - R Glute (side series) - L Glute - Abs On Back
Equipment: 1lbs or 3lbs weights, Ankle weights
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40 Min 2-Cardio Sweat · Day 23
Flow: Cardio - Arms - Legs - Cardio - R Glute - L Glute - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights, Resistance band, Ankle weights (optional)
