Welcome to the team, sis! Let’s do this!

WHAT YOU’LL NEED

If you are doing the HOME VERSION of S.O. Fit Online, you’ll need the following:

• one set of 5lb dumbells

• one set of 10lb dumbells

• one set of 12 or 15lb dumbells

• one jump rope

• one booty band

If you have any extra equipment or an exercise machine, please let S.O. know!

If you are doing the GYM VERSION of S.O. Fit Online, you will need access to a full gym with barbells, free weights, cables, medicine balls, and all other basic gym equipment.

NUTRITION GUIDE

You can view your BODY Nutrition Guide by visiting the link below:

https://bodybyso.com/guide

Password: BODYGWORL

HOW IT WORKS

When first receiving access to your online portal, be sure to enter your appropriate body information onto your profile. Also, don’t forget to upload your beginning photos for transformations! Pictures should be FULL body, front, back, and both sides in a bra and shorts. Be sure to wear something that you can put on again in a month or two for us to track your progress.

Weekly or biweekly, your workouts will be uploaded to the online platform for you to view. You are able to upload a video or write a comment for each exercise in your plan.

The key to success in online training is COMMUNICATION. This platform allows us to have 24/7 access to one another from our phones. When starting out, I ask that you upload a video and leave as much feedback as possible so I can get an idea of how you pick up on the form cues and if anything was too easy or too difficult or caused discomfort. This helps me to know when to accelerate or decelerate your programming! As you get into it and start getting familiar with the workout repertoire you won’t need to do videos and only leave a comment if you feel you need to!

Always remember to check a workout off as complete so I can see that you finished it and see your feedback!

WHAT TO KNOW

• The days that I assign workouts are suggested but optional! I schedule the way I do to be sure to give you an adequate challenge but also adequate rest however LIFE HAPPENS and you know your schedule. If I schedule a Wednesday workout for you but you can’t do it until Thursday, then feel free to swap your days out!

• REST TIMES: Almost all of your workouts will be either superset (2 exercises back to back) or circuits (3 or more exercises back to back). You are to rest between sets or circuits, not exercises! It is ok to catch your breath if need be but not more than 30 seconds (again, only if need be). Rest times between sets or circuits can be anywhere from 60- 120 seconds!

• When first starting out, it is very common to experience lower back discomfort. Because of how we live our lives (hunched over in our cars, desks, etc), most people tend to have weak lower back and core muscles. This is something I focus on strengthening in all of my programs! Please be in communication with me if you experience excessive back discomfort or pain from any exercise!

• If you have an apple watch or any type of fitness tracker, please send via message your total workout time, average heart rate, and total calories burned.

• I actively make adjustments to your workouts so you may see things later in the week be updated. Always let me know if you have any questions!