Day 1 is Sami's full body strength class. It's built on the foundational moves the rest of the program relies on. The whole class is standing.

It kicks off with a grounding breath and a stretch. From there, the first circuit pairs lunges, squats, and presses with a punch burner. Then the second circuit moves to the back and legs. Think single-leg deadlifts, rows, and lateral lunges, with a wall sit burner. It finishes with standing core work and high knees.

Sami asks for form before load. Find the squat first, then add the press. She catches herself swinging the curls and resets on camera. Every move ties back to the core.

Equipment: 10 lb dumbbells, 20 lb dumbbells (optional), ankle weights (optional)
Beginner: 8 lb and 15 lb
Intermediate: 10 lb and 20 lb
Advanced: 12 lb and 25 lb

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