Transformation VIII - 42 Day Program
Every week your schedule will be the following:
Monday: 35 Min 1-Cardio Sweat
Tuesday: 30 Min No-Cardio Sculpt
Wednesday: 45 Min 2-Cardio Sweat
Thursday: 25 Min Strength
Friday: 10 Min No-Cardio Sculpt
Saturday: 40/45 Min 2-Cardio Sweat
Sunday: 5 Min Express
Your week of classes upload every Sunday at 7pm.
Week 1 is live now.
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537 KBTransformation VIII PDF.jpg
537 KB
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Transformation Program VIII Intro
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35 Min 1-Cardio Sweat · Day 1
Flow: Cardio - Arms - Legs - R Glute (side series) - L Glute - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights, Ankle weights (optional)
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30 Min No-Cardio Sculpt · Day 2
Flow: Arms - Abs on Back - R Glute (all 4s) - L Glute - Abs on Back - Arms
Equipment: 1lbs or 3lbs weights, Ankle weights
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45 Min 2-Cardio Sweat · Day 3
Flow: Cardio - Arms - Legs - Cardio - Abs on Back - R Glute - L Glute - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights
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25 Min Lower Body Strength · Day 4
Flow: Glutes/Hamstrings - Arms - Glutes/Hamstrings - Core - Glutes/Hamstrings
Equipment: 10lbs weights
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10 Min Express Core · Day 5
Flow: Abs on Back - Planking
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45 Min 2-Cardio Sweat · Day 6
Flow: Cardio - Arms - Legs - Cardio - Arms (kneeling) - R Glute (all 4s) - L Glute - Abs on Back - Planking
Equipment: 1-3lbs weights, resistance band
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5 Min Express Arms · Day 7
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35 Min 1-Cardio Sweat · Day 8
Flow: Cardio - Arms - Legs - R Glute - L Glute - Abs on Back
Equipment: 1-3lbs weights, Resistance bands
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30 Min No-Cardio Sculpt · Day 9
Flow: Arms - Legs - R Glute - L Glute - Abs on Back - Bridge
Equipment: 3lbs weights, Resistance band, Ankle weights (optional)
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45 Min 2-Cardio Sweat · Day 10
Flow: Cardio - Arms - Legs - Cardio - Arms - R Glute (all 4s) - L Glute - Abs on Back - Planking
Equipment: 1lbs weights, 3lbs weights, Ankle weights (optional)
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25 Min Lower Body Strength · Day 11
Flow: Legs - Core - Legs - Back/Biceps - Legs
Equipment: 10lbs weights
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10 Min No-Cardio Sculpt · Day 12
Flow: Legs - Planking
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40 Min 2-Cardio Sweat · Day 13
Flow: Cardio (leg focused) - Arms - R Glute (Side Series) - L Glute - Cardio - Kneeling Arms - Abs on Back - Planking
Equipment: 1-3lbs weights
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5 Min Express Abs on Back · Day 14
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35 Min 1-Cardio Sweat · Day 15
Flow: Arms - Legs (doubles as cardio) - Bridge - Back - Abs on Back - Planking - Arms
Equipment: 3lbs weights, Resistance band
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30 Min No-Cardio Sculpt · Day 16
Flow: Arms - R Leg (Curtsy Lunge) - L Leg - Arms on Back - Abs on Back - Planking
Equipment: Resistance band
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45 Min 2-Cardio Sweat · Day 17
Flow: Cardio - Arms - R Leg (Lunge Series) - L Leg - Cardio - R Glute (Clamshells) - L Glute - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights, Resistance band
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25 Min Upper Body Strength · Day 18
Flow: Back/Biceps - Glutes - Back/Biceps - Legs/Core - Back/Biceps
Equipment: 10lbs weights
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10 Min Express Glutes · Day 19
Equipment: Ankle weights, 3lbs weight
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45 Min 2-Cardio Sweat · Day 20
Flow: Cardio - Arms - Legs - Cardio - Arms - R Glute (side series) - L Glute - Abs on Back - Planking
Equipment: Resistance band - 1-3lbs weights - ankle weights
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5 Min Express Arms · Day 21
Equipment: 1lbs weights
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35 Min 1-Cardio Sweat · Day 22
Flow: Cardio - Arms - L Leg - R Leg - Arms - Abs on Back - Planking
Equipment: 1lbs weights
