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, shoulders, and hamstrings. It finishes with a core burner at 50 seconds of work and 10 seconds of rest, built on Sami Clarke's flower blooming method and blueberry cues.
Sami Spalter says she would have quit by now without someone coaching her through it. Sami C. shows the modification and the uplevel side by side, so there's always a version that works.

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

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