This is Grace's classic barre workout for the full body. It kicks off with breath work and a standing warm-up. From there, a plank series lights up the core. Then it's bird dogs on all fours and back body work on the mat. After that, you stand up for arms and legs at the chair. Think ballerina ar...

This is a Pilates-inspired booty and legs express. It's 15 moves, one time through, with no repeats. Each move runs 50 seconds on and 10 seconds off. It kicks off with a quick warm-up and standing work with light weights. Think pulse squats, wide squat heel pops, and curtsy kicks. From there, you...

Day 1 of Transform starts where Sami Clarke and Sami Spalter's journey started. Upper body, the Samis' absolute favorite, and the OG strength work that built everything. After a grounding breath and a quick warm-up, you'll move through three circuits at 45 seconds on and 15 seconds off, hitting b...

Day 2 of Transform is lower body, and it's built to fatigue the legs.
It opens with stretches to release the hips and hamstrings. From there, two weighted circuits at 45 seconds on and 15 seconds off, each one capped with a 30 second burner. Then the last stretch moves to the floor for ten exerci...

Long:
Day 3 of Transform is full body with no repeats, so you never do the same exercise twice.
It kicks off with extra stretching, because by day three the soreness is real. From there, three circuits at 45 seconds on and 15 seconds off, standing work first and then the floor, hitting legs, back...

Day 4 of Transform returns to the upper body, the day both Samis look forward to most, and it lands right when the legs are asking for a break.
It opens with a grounding breath and a warm-up for the neck, shoulders, and spine. From there, two circuits at 45 seconds on and 15 seconds off, three ro...

Day 5 of Transform is booty and core, the mashup Sami Clarke and Sami Spalter call their bread and butter.
The workout kicks off with a booty band burnout: six exercises at 30 seconds each to fire up the glutes and build tension before the weights come in. From there, you'll move into a strength ...

Day 6 of Transform is the first recovery day, and Sami Clarke frames it as part of the training rather than a day off from it. It's the thing that keeps you showing up and keeps you from getting hurt.
It's fully guided from start to finish. You'll open seated with neck circles and spinal waves, m...

Day 7 of Transform closes the first week with the second recovery day, and Sami Clarke gives it a specific job. The mobility work is there so you move better going into next week, and the lengthening softens muscles that have been loaded for six straight days.
It opens standing with a grounding b...

Day 8 of Transform is full body, built almost entirely on combined movements that load the upper body and lower body at the same time.
Each circuit runs three exercises back to back at 45 seconds on and 15 seconds off, twice through and then never again. Standing work comes first: snatches out of...

Day 9 of Transform is an upper body built around isolation. One arm curls while the other holds a static position out to the side, so the working arm gets the load and the resting arm never actually rests.
It opens with a grounding breath and arm circles. From there, three bicep exercises run thr...

Day 10 of Transform is lower body, and the first half is built on elevating your heels on a dumbbell so you can sit lower than a flat squat lets you get. Three rounds at 45 seconds on and 15 seconds off run that elevated squat, an elevated RDL, and a wide to narrow squat. From there, a second cir...

Day 12 of Transform is the last big workout of the program, and Sami Clarke and Sami Spalter chose full body with no repeats to finish on. It's the format they both come back to most. Five circuits run four exercises at 45 seconds on and 15 seconds off, each one capped with a 30 second burner. St...

Day 13 of Transform is your second to last day, and it returns to the same guided recovery session you did on Day 6. That's the point.
Twelve days in, the neck circles, cat cow, thread the needle, straddle, hip rocks, and figure four all land differently in a body that's been under load for nearl...

Day 14 of Transform is the last day, and it returns to the same guided mobility session you did on Day 7. It's a fitting place to end.
The mobility work is there so you keep moving well after the program ends, and the lengthening softens muscles that have been loaded for thirteen days straight. I...

Grace's express core workout, no equipment needed. She built this one for tacking onto the end of whatever you're already doing, whether that's an incline walk, a run, or a full body strength class. You'll start flat on your back with elbows wide and fingertips to the head, then move through elbo...

An upper body arms class with abs sprinkled throughout, finishing on a full ab circuit. After a quick warm-up of arm circles and cross-body stretches, you'll work 45 seconds on and 15 seconds off through three circuits, each run twice. Circuit one covers knee push-up to renegade rows, Arnold pres...

A full body strength workout with HIIT movement built into every circuit. You'll warm up with inchworms, plank rocks, and shoulder taps, then work 40 seconds on and 20 seconds off through three circuits, each run twice with a minute of rest between. Circuit one is legs. Narrow goblet squats, RDLs...

Grace's classic strength and sculpt combo, all in 20 minutes with one set of weights. You'll warm up on your feet with shoulder rolls, side steps, and kickbacks, then flow through down dog into a plank series with marches, cross-body crunches, and knee to elbow taps. From there you're on the mat ...

Arms and abs in one class, for a day when that's all you want to train. Tack it onto a walk or a run, or do it on its own.

Light weights for standing arms, mediums for triceps, then a Pilates ball for the whole back half. Grace gives you three versions of nearly every ab move, so you pick the on...

The full body workout Brynley brought to the Chicago popup, now on FORM. After a breath-led warm-up, you'll move through three rounds at 45 seconds on, 15 seconds off, each run twice. Expect banded squat steps, curtsy lunges, shoulder presses, tricep kickbacks, plank presses, tempo sumo squats, f...

This quick core burn uses a mini resistance band the entire class to fire up your low belly, with a little arm burn woven in along the way. Starting with 360 breathwork, you'll work through banded dead bugs, marching glute bridges, slow bicycle crunches, and plank toe taps on the mat, then flip t...

This 30-minute full body sculpt is all sculpt and no cardio, hitting every part of the body with light weights and a Pilates ball. After a flowing warm-up, you'll fire up your core with plank knee taps and side planks, then settle onto the ball for a long weighted oblique and ab series with lifts...