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. Standing work comes first, then everything moves to the floor. You give each move all of it, because you'll never see it again, right through to the final 30 seconds of climbers. Sami S. says she started this program nervous and unsure what her body could do. Sami C. tells her she's proven it to herself, day by day, which is what fourteen days of showing up actually buys you.
Equipment: Dumbbells
Beginner: 5lb pair
Intermediate: 10lb pair, 5lb pair
Advanced: 15lb+ pair
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