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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Transformation VII PDF - Check Off Your Days!
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DAY 1 - 30 Min 1-Cardio Sweat
Few notes about today's class:
1. Flow: Cardio - Arms - Legs - Arms - R Glute (All 4s, also targets the obliques) - L Glute
2. Equipment: 1lbs weights, 3lbs weights and optional ankle weights (that double as wrist weights)
3. Since finding out the news that I am pregnant, I am now pre & postnata... -
DAY 2 - 40 Min 2-Cardio Sweat
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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DAY 3 - 30 Min Heavyweight No Cardio Sculpt
Few notes about today's class:
1. Flow: Arms (Cardio woven in) - Legs (Cardio woven in) - Arms (Cardio woven in) - R Glute (all 4s) - L Glute - Bridge Series
2. Equipment: 8lbs weights, 1lbs weights and optional ankle weights
3. Since finding out the news that I am pregnant, I am now pre & postn... -
DAY 4 - 40 Min 2-Cardio Sweat
Flow: Cardio - Arms - Abs on Back - Cardio - R Glute (side series) - L Glute - Abs on Back - Planking
Equipment: 3lbs weights
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DAY 5 - 20 Min No Cardio Sculpt
Flow: Arms - R Glute (side series) - L Glute (side series) - Abs on Back
Equipment: 1lbs or 3lbs weights
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DAY 6 - 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
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DAY 7 - 5 Min Express Abs on Back
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DAY 8 - 30 Min 1-Cardio Sweat
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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DAY 9 - 40 Min 2-Cardio Sweat
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... -
DAY 10 - 30 Min 1-Cardio Sweat (12 Weeks Pregnant)
Few notes on today's class:
1. Flow: Cardio - Arms - Standing Inner Thighs - L Glute (side series) - R Glute - Planking
2. I am 12-weeks pregnant in this video!
3. Equipment: 1-3lbs hand-weights -
DAY 11 - 45 Min 2-Cardio Sweat
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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DAY 12 - 20 Min No Cardio Sculpt
Flow: Arms (biceps) - Arms (triceps) - R Glute (side series) - L Glute (side series)
Equipment: 1lbs or 3lbs weights, Ankle weights
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DAY 13 - 35 Min 1-Cardio Sweat
Few notes about today's class:
1. Flow: Arms + Legs as Cardio + Barre Legs + R Glute (side series) + L Inner Thigh + L Glute + R Inner Thigh + Breathing
2. Equipment: Light weights (I am using 1lbs ankle weights as my wrist weights) and a chair
3. Since finding out the news that I am pregnant, I... -
DAY 14 - 5 Min Express Arms
Equipment: 1lbs or 3lbs weights
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DAY 15 - 30 Min Heavyweight No Cardio Sculpt
Few notes about today's class:
1. Flow: Arms/Legs Round 1 (8lbs) + Arms/Legs Round 2 (5lbs) + Arms (3lbs) + R Glute (All 4s) + L Glute + Body-Weight Arms
2. Equipment: 8lbs, 5lbs and 3lbs Weights
3. Since finding out the news that I am pregnant, I am now pre & postnatal certified - so this class... -
DAY 16 - 45 Min 2-Cardio Sweat
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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DAY 17 - 30 Min No Cardio Sculpt
Flow: Arms - R Glute (side series) - L Glute - Bridge - Abs on Back - Planking
Equipment: Resistance Band
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DAY 18 - 40 Min 1-Cardio Sweat
Flow: Cardio - Arms - R Lunge Series - L Lunge Series - Back - Bridging - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights
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DAY 19 - 20 Min No Cardio Sculpt
Few notes about today's class:
1. Flow: Arms + R Inner Thigh/L Glute + L Inner Thigh/R Glute + Bridge
2. Equipment: None! Option to level up with ankle weights and hand weights.
3. Since finding out the news that I am pregnant, I am now pre & postnatal certified - so this class is safe for my m... -
DAY 20 - 35 Min No Cardio Sculpt
Flow: Arms - L Inner Thigh - R Glute (Side Series) - R Inner Thigh - L Glute - Arms - Bridge - Abs on Back
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DAY 21 - 5 Min Express Abs on Back
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DAY 22 - 30 Min 1-Cardio Sweat
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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DAY 23 - 40 Min 2-Cardio Sweat
Few notes about today's class:
1. Flow: Arms + Cardio (Start in squat) + Arms + Cardio (Start in plank) + Bridge Series + Abs on Back + Planking
2. Equipment: Light weights (Sam is using 1lbs weights as wrist weights)
3. Since finding out the news that I am pregnant, I am now pre & postnatal ce...
