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$10.99

Total Body Transformation Lab

By Soho Strength Lab
50
workouts
12
WEEKs
Medium
Commitment

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DONE-FOR-YOU INSTRUCTIONS DELIVERED TO YOUR INBOX DAILY
STRAIGHT FROM YOUR COACH.
Included with workout plan
  • 84 days of guided programming
  • 50 workouts
  • Daily coaching sent directly to you
  • On-demand access from any device
  • Take workouts with you, offline
Equipment needed
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Yoga Mat
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Dumbbells
Keywords
weight training HIIT strength & conditioning sports conditioning plyometrics transformation total body endurance dumbbell kettlebell
About this workout plan
This 12-Week plan is perfect for people committed to transforming their bodies. Soho Strength Lab brings the intensity and intelligence of elite athletic training into a fun and approachable environment in this workout plan. With speed-training, strength-training and endurance work, you will be in your best shape ever after this 3 month program.
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Your coach
Soho Strength Lab

workout calendar

month 1 month 2 month 3 preview all
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
work
DUMBBELL BURNOUT 
36 min
rest
Refreshing Smoothie Bowl Re... 
work
DUMBBELL / KETTLEBELL POWER... 
31 min
rest
Some #Fitspiration to Get Y... 
work
ENDURANCE LAB 
28 min
rest
5 Reasons Fitness is Great ... 
rest
Nutritionist Secrets for Ba... 
work
DUMBBELL BURNOUT 
36 min
rest
6 Healthy Snacks to Take On... 
work
50-MIN POWER LAB 
47 min
work
ENDURANCE LAB 
28 min
work
DUMBBELL / KETTLEBELL POWER... 
31 min
rest
Results are coming! Power t... 
rest
7 Healthy Lunch Recipes 
work
50-MIN POWER LAB 
47 min
work
SPEED LAB 
20 min
work
DUMBBELL BURNOUT 
36 min
rest
11 Ingredients to Add to Yo... 
work
DUMBBELL / KETTLEBELL POWER... 
31 min
rest
Burning Mega Calories with ... 
rest
23 Healthy Breakfast Recipes 
work
DUMBBELL BURNOUT 
36 min
work
SPEED LAB 
20 min
work
DUMBBELL / KETTLEBELL POWER... 
31 min
work
ENDURANCE LAB 
28 min
work
50-MIN POWER LAB 
47 min
rest
What Do Nutritionists Snack... 
rest
1/3 of Your 12-Week Plan Co... 
Day 1  work DUMBBELL BURNOUT  36 min
Day 2  rest Refreshing Smoothie Bowl...
Day 3  work DUMBBELL / KETTLEBELL PO...  31 min
Day 4  rest Some #Fitspiration to Ge...
Day 5  work ENDURANCE LAB  28 min

workouts included in this plan

  • Dumbbell Burnout
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    Strength Conditioning
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    Dumbbells
    375 - 425
    calories
    36
    minutes
    Get stronger by using dumbbells for incremental time and rep-based intervals.
    day 1
  • Dumbbell / Kettlebell Power Lab
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    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    325 - 375
    calories
    31
    minutes
    These dumbbell / kettlebell exercises will really challenge your cardio exertion and your strength in each circuit, targeting both the upper and lower body.
    day 3
  • Endurance Lab
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    Stretch & Restore
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    Yoga Mat
    250 - 300
    calories
    28
    minutes
    Challenge your muscular endurance and core stability while improving mobility and flexibility with this rejuvenating workout.
    day 5
  • Dumbbell Burnout
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    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    375 - 425
    calories
    36
    minutes
    Get stronger by using dumbbells for incremental time and rep-based intervals.
    day 8
  • 50-Min Power Lab
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    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    475 - 525
    calories
    47
    minutes
    With a full 50 minute workout you'll get a great warm-up that leads into ab work, a lifting circuit, a dumbbell complex and then a tough, big finisher to burn fat and build muscle.
    day 10
  • Endurance Lab
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    Bwpiq37qqeoaq6avytjq?cache=true
    Stretch & Restore
    Zkllowear9o9uu32lw2u?cache=true
    Yoga Mat
    250 - 300
    calories
    28
    minutes
    Challenge your muscular endurance and core stability while improving mobility and flexibility with this rejuvenating workout.
    day 11
  • Dumbbell / Kettlebell Power Lab
    Hfp3gfxjsdwucjiiroxi?cache=true
    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    325 - 375
    calories
    31
    minutes
    These dumbbell / kettlebell exercises will really challenge your cardio exertion and your strength in each circuit, targeting both the upper and lower body.
    day 12
  • 50-Min Power Lab
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    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    475 - 525
    calories
    47
    minutes
    With a full 50 minute workout you'll get a great warm-up that leads into ab work, a lifting circuit, a dumbbell complex and then a tough, big finisher to burn fat and build muscle.
    day 15
  • Speed Lab
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    Sports Conditioning
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    None
    225 - 275
    calories
    20
    minutes
    Tap into your inner athlete with 20 fun, cardio drills you'll recognize from the field.
    day 16
  • Dumbbell Burnout
    Zeveam3dskod8ugujxz8?cache=true
    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    375 - 425
    calories
    36
    minutes
    Get stronger by using dumbbells for incremental time and rep-based intervals.
    day 17
  • Dumbbell / Kettlebell Power Lab
    Hfp3gfxjsdwucjiiroxi?cache=true
    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    325 - 375
    calories
    31
    minutes
    These dumbbell / kettlebell exercises will really challenge your cardio exertion and your strength in each circuit, targeting both the upper and lower body.
    day 19
  • Dumbbell Burnout
    Zeveam3dskod8ugujxz8?cache=true
    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    375 - 425
    calories
    36
    minutes
    Get stronger by using dumbbells for incremental time and rep-based intervals.
    day 22
  • Speed Lab
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    Cuqpeuwqqfmtamuzhyyz?cache=true
    Sports Conditioning
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    None
    225 - 275
    calories
    20
    minutes
    Tap into your inner athlete with 20 fun, cardio drills you'll recognize from the field.
    day 23
  • Dumbbell / Kettlebell Power Lab
    Hfp3gfxjsdwucjiiroxi?cache=true
    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    325 - 375
    calories
    31
    minutes
    These dumbbell / kettlebell exercises will really challenge your cardio exertion and your strength in each circuit, targeting both the upper and lower body.
    day 24
  • Endurance Lab
    Vjz1gdqruyxphp7gqgyn?cache=true
    Bwpiq37qqeoaq6avytjq?cache=true
    Stretch & Restore
    Zkllowear9o9uu32lw2u?cache=true
    Yoga Mat
    250 - 300
    calories
    28
    minutes
    Challenge your muscular endurance and core stability while improving mobility and flexibility with this rejuvenating workout.
    day 25
  • 50-Min Power Lab
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    Uisetlvft0gibd8clgzu?cache=true
    Strength Conditioning
    Gqgjesqrx6n0qvwtoa6s?cache=true
    Dumbbells
    475 - 525
    calories
    47
    minutes
    With a full 50 minute workout you'll get a great warm-up that leads into ab work, a lifting circuit, a dumbbell complex and then a tough, big finisher to burn fat and build muscle.
    day 26

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