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 circuit takes curtsy lunges one side at a time into sumo squats with pulses, three rounds again. The burner moves to the floor at 45 seconds of work and 10 seconds of rest, and it's almost entirely inner thigh, Pilates style. Think side lying lifts and pulses on each side, heel to heel extensions, frog bridges, and a glute bridge up on the toes, closing with a crisscross core finisher.
Sami Spalter calls out mid circuit that her right side is working harder than her left, and Sami Clarke works out why with her instead of moving on. Sami C. shows the modification and the uplevel side by side throughout.
Equipment: Dumbbells
Beginner: 5lb pair, plus one extra dumbbell to elevate the heels. No extra weight means a normal squat instead.
Intermediate: 10lb pair, plus one extra dumbbell for the elevation
Advanced: 15lb+ pair, plus one extra dumbbell for the elevation
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