Day 17 is Sami's lower body strength class. The focus is the inner thighs. You need dumbbells and a bench or a chair.

It kicks off with a grounding breath and a hip-opening warm-up. From there, the first circuit pairs sumo squat pulses with Copenhagen holds on the bench. Then the second circuit moves to single-leg work. Think lateral lunges, standing leg lifts, and plié squats. It finishes with an inner thigh burner on the mat and a stretch.

Equipment: 10 lb dumbbells, 15 lb dumbbells, bench, 2 lb ankle weights (optional)
Beginner: 8 lb and 10 lb
Intermediate: 10 lb and 15 lb
Advanced: 15 lb and 20 lb

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