Day 12 is Sami's upper body strength class. It goes back to the basics. Biceps, shoulders, and triceps each get their own block.

It kicks off with inchworms and a shoulder warm-up. From there, each move runs three rounds before the next one starts. Think bicep curls, lateral to front raises, and shoulder presses. Then it moves to triceps with kickbacks and overhead extensions. It finishes with a stretch.

Equipment: 5 lb dumbbells, 10 lb dumbbells
Beginner: 5 lb
Intermediate: 5 lb and 10 lb
Advanced: 15 lb+

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