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...

Day 9 is Calyn's second full body Pilates class. This one centers the core. The Pilates ball stays in play the whole way.

It kicks off with a core warm-up on the ball. From there, it moves to crunches on the mat. Then you come up to kneeling for upper body. Think serve the platter, tricep lifts,...

Day 10 is Grace's booty sculpt. It's quick and focused. Every move finds a different corner of the glutes.

It kicks off with a breath and a lower body stretch. From there, you stand in the band for squats and side walks. Then comes a quick plank series. After that, you drop to all fours. Think k...

Day 13 is Grace's lower body barre class. All you need is a chair or a wall. It hits every part of the lower body.

It kicks off with a breath and a stretch. From there, planks and abs wake up the core. Then you come to the barre. Think calf raises, high-heel squats, and tiny pulses. It finishes ...

Long:
Day 3 is Calyn Brooke's full body Pilates class. It calls for a lot of kit, but the foam roller is the star. It stands in for a reformer, so every move gets more range.

It kicks off with a plank-based warm-up and a few cat cows. From there, the first circuit runs twice through. Think bird ...

Day 5 brings Grace's first class of the program. It's an upper body sculpt built on one big combo: arms and abs. The arms lead, but the whole body shows up.

It kicks off with a breath check-in and an easy warm-up. From there, it moves one body part per song. Think plank hops, push-ups, and trice...

Sami opens the program with a full body strength class! Everything is standing so all you need is a set of 10s and 20s.

There are two circuits and the first is lunges and squats into presses with a punch burner at the end. The second works your back and legs with single-leg deadlifts and rows an...

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...

This is Grace's full body workout using just your body weight. It kicks off with a few deep breaths and a quick warm-up. From there, one short standing leg series leads into a standing arm series that builds. Think swims, presses, and over-unders. Then it moves to the mat for glutes on each side ...

This is a full body strength workout built on three circuits and a 45-second timer. It kicks off with a short warm-up to open the hips and shoulders. From there, circuit one runs eight moves. Think heel-elevated squats, Bulgarian split squats, and single-arm rows. You are finishing with a quick, ...

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...

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...