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 a low squat, alternating lunges into hammer curls, and a squat to powerhouse press, then laterals, gorilla rows, and rotating knee ins. From there it moves to the floor, the lighter pair for bear hover twists and a side lying oblique press on each side, then the heavier pair back for a kneeling lunge with a single arm press and a Russian twist. It finishes with a five exercise ab burner at 30 seconds each, no rest in between.
Sami Spalter says her body has finally recovered from week one, and moves fast enough that Sami Clarke tells her she could take the pace down by half. Sami C. coaches her through and shows the modification and the uplevel side by side.

Equipment: Dumbbells
Beginner: 5lb pair
Intermediate: 10lb pair, 5lb pair for the floor work
Advanced: 15lb+ pair

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