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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DAY 24 - 25 Min No Cardio Sculpt
Few notes about today's class:
1. Flow: Arms + Barre Legs + Arms + R Glute (side series) + L Glute
2. Equipment: Light weights & Optional Ankle Weights
3. I am 19 weeks pregnant in this video!
4. A friend asked me for my current favorite flow 2-weeks ago and when I went to find this class, I rea... -
DAY 25 - 40 Min Heavyweight 2-Cardio Sweat
Flow: Cardio - Arms - Legs - Cardio - Arms - Bridge - Abs on Back - Planking
Equipment: 5lbs weights, 8lbs weights, Resistance band
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DAY 26 - 20 Min 1-Cardio Sweat
Flow: Cardio - Arms - Legs - Bridge Series
Equipment: 1lbs or 3lbs weights
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DAY 27 - 35 Min 1-Cardio Sweat
Flow: Cardio - Arms - Legs - L Glute (all 4s) - R Glute - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights, Ankle weights
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DAY 28 - 5 Min Express Barre Legs
Equipment: Chair
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DAY 29 - 30 Min No Cardio Sculpt
Flow: Arms - Abs on Back - R Glute (side series) - L Glute - Bridge - Planking
Equipment: Equipment: 1lbs or 3lbs weights
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DAY 30 - 40 Min 2-Cardio Sweat
Flow: Cardio (R Lunge Series) - Arms - Cardio (L Lunge Series) - Arms - R Glute (all 4s) - L Glute - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights, Ankle weights
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DAY 31 - 30 Min 2-Cardio Sweat
Flow: Cardio - Legs - Abs on Back - Cardio - Bridge - Plank
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DAY 32 - 40 Min 1-Cardio Sweat
Few notes about today's class:
1. Flow: Cardio - Arms - Arms - R Glute (all 4s) - L Glute - Bridge Series - Abs on Back - Planking
2. Equipment: Light weights (Sam is using 1lbs weights)
3. Since finding out the news that I am pregnant, I am now pre & postnatal certified - so this class is safe ... -
DAY 33 - 20 Min Triple A No Cardio Sculpt
Flow: Arms + R Glute (all 4s) + L Glute (all 4s) + Abs on Back
Equipment: 1lbs or 3lbs weights, Ankle weights
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DAY 34 - 35 Min No Cardio Sculpt
Flow: Arms - Abs on Back - Arms - R Glute (all 4s) - L Glute - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights, Ankle weights
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DAY 35 - 5 Min Express Arms
Equipment: 1lbs or 3lbs weights
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DAY 36 - 30 Min 3-Cardio Sweat
Flow: Cardio - Arms - Cardio - Legs - Cardio - Planking
Equipment: 1lbs or 3lbs weights
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DAY 37 - 40 Min 2-Cardio Sweat
Flow: Cardio - Arms - Cardio - Legs - Arms (Push-up Series) - R Glute (All 4s) - L Glute - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights, Ankle weights, Resistance band
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DAY 38 - 30 Min 1-Cardio Sweat
Flow: Cardio - Arms - Legs - Arms - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights
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DAY 39 - 40 Min 3-Cardio Sweat
A few notes about today's class:
1. Flow: Cardio - Arms - Legs - Cardio - Glutes (Bridge) - Abs on Back - Cardio - Planking
2. What makes this class advanced? A) Cardio section will test both your endurance and core. B) Leg section focuses on pistol squats (for a modification - hold onto the a w... -
DAY 40 - 20 Min 1-Cardio Sweat
Flow: Cardio - Arms - Legs - Planking
Equipment: 1lbs or 3lbs weights
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DAY 41 - 35 Min No Cardio Sculpt
Few notes about today's class:
1. Flow: Arms - R Glute (side series) - L Glute - Arms - R Inner Thigh - L Inner Thigh - Arms
2. Equipment: 5lbs & 1lbs weights and optional ankle weights
3. Since finding out the news that I am pregnant, I am now pre & postnatal certified - so this class is safe... -
DAY 42 - 5 Min Express Plank
40 Second Pushes
