Day 1 of Transform starts where Sami Clarke and Sami Spalter's journey started. Upper body, the Samis' absolute favorite, and the OG strength work that built everything.
After a grounding breath and a quick warm-up, you'll move through three circuits at 45 seconds on and 15 seconds off, hitting b...

Day 2 of Transform is lower body, and it's built to fatigue the legs.
It opens with stretches to release the hips and hamstrings. From there, two weighted circuits at 45 seconds on and 15 seconds off, each one capped with a 30 second burner. Then the last stretch moves to the floor for ten exerci...

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...

Day 4 of Transform returns to the upper body, the day both Samis look forward to most, and it lands right when the legs are asking for a break.
It opens with a grounding breath and a warm-up for the neck, shoulders, and spine. From there, two circuits at 45 seconds on and 15 seconds off, three ro...

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 ...

Day 6 of Transform is the first recovery day, and Sami Clarke frames it as part of the training rather than a day off from it. It's the thing that keeps you showing up and keeps you from getting hurt.
It's fully guided from start to finish. You'll open seated with neck circles and spinal waves, m...

Day 7 of Transform closes the first week with the second recovery day, and Sami Clarke gives it a specific job. The mobility work is there so you move better going into next week, and the lengthening softens muscles that have been loaded for six straight days.
It opens standing with a grounding b...

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...

Day 9 of Transform is an upper body built around isolation. One arm curls while the other holds a static position out to the side, so the working arm gets the load and the resting arm never actually rests.
It opens with a grounding breath and arm circles. From there, three bicep exercises run thr...

Day 10 of Transform is lower body, and the first half is built on elevating your heels on a dumbbell so you can sit lower than a flat squat lets you get. Three rounds at 45 seconds on and 15 seconds off run that elevated squat, an elevated RDL, and a wide to narrow squat. From there, a second cir...

Day 12 of Transform is the last big workout of the program, and Sami Clarke and Sami Spalter chose full body with no repeats to finish on. It's the format they both come back to most. Five circuits run four exercises at 45 seconds on and 15 seconds off, each one capped with a 30 second burner. St...

Day 13 of Transform is your second to last day, and it returns to the same guided recovery session you did on Day 6. That's the point.
Twelve days in, the neck circles, cat cow, thread the needle, straddle, hip rocks, and figure four all land differently in a body that's been under load for nearl...

Day 14 of Transform is the last day, and it returns to the same guided mobility session you did on Day 7. It's a fitting place to end.
The mobility work is there so you keep moving well after the program ends, and the lengthening softens muscles that have been loaded for thirteen days straight. I...