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 circuit of curtsy lunges and single-leg deadlifts, working one side at a time for two rounds. Then the band comes back on for standing abductions and step-outs before finishing with eight exercises at 50 seconds of work and 10 seconds of rest. Think glute bridges, clams, side planks, and more, with no exercises repeated.
Sami C. and Sami S. hold onto each other for balance during the abductions, which might just sum up the whole program in one moment: showing up and supporting each other through it. And if you're working out solo, Sami C. reminds you that a wall works just as well.

Equipment: Dumbbells, booty band
Beginner: 10lb pair, booty band
Intermediate: 15lb pair, booty band
Advanced: 20lb+ pair, booty band

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