We’ll get your upper body pumping with around the worlds, scoops, punches, and plenty of core work. With no exercise repeats make sure you make the most out of each movement, as you focus on toning and building those triceps and shoulders. This workout is perfect for those who don’t have a pair o...
Grab your resistance band as we work through a 15 minute booty and ab series. Featuring curtsy lunges, squats, bear hovers, and more spicy exercises. Want an extra burn? Repeat this workout for a complete 30 minute class.
Equipment: Resistance band
Put your entire body to work with this 15 minute full body HIIT workout. Give it your absolute all as you move through dumbbell rows, jump squats, sit ups, and more, for 40 seconds on, 20 seconds of rest. Don't worry, we’ll keep it spicy with no exercise repeats.
Equipment: 5-10 lb dumbbells
This 10 minute session will leave your entire body feeling amazing and your heart rate high. You’ll work through 10 exercises for 45 seconds on, with just 15 seconds of rest. Grab some dumbbells and head to a soft surface — let's do this!
Equipment: 5-10 lb dumbbells
We’re firing up your core with a 5 minute standing ab workout. You’ll work through 50 seconds of each exercise — all of which are standing. That means no soft surface, no mat, or equipment needed.
Equipment: No Equipment
Grab a light set of dumbbells (or use ankle weights on your wrists!) and get to sculpt your arms in just 5 minutes. Sami will guide you through lateral raises, praying hands, tricep swings, and more exercises that focus on elongating and toning that upper body.
Equipment: 5-10lb Dumbbells
Get ready to smash out this quick lower body workout — perfect for when you truly just have 5 minutes spare. You’ll work through each exercise for 30 seconds, no break in-between. Expect all standing exercise, like sumo squats, calf raises, curtsy pulses, and squat jumps.
Equipment: No equipment
Brace yourself for a full body HIIT sculpt. 10 exercises, 45 seconds on, no exercise repeats. Up for a spicy challenge? Do this workout twice through for a 20 minute sweat sesh. You should be glowing by the end of this!
Equipment: 5-15lb Dumbbells
Get ready for a quick 8 minute workout that’ll work your whole body. You’ll move through a series of standing exercises, from sumo squats to jumping jacks and calf raises. This session is great for when you’re on the go — all you need is yourself! No mat, no equipment.
Equipment: No equipment
Let’s fire up that booty! Head to the mat for 12 minutes of pilates movements that will focus on rounding and building tension in your glutes. If you’re looking for a challenge, grab a pair of ankle weights or a resistance band.
Equipment: No equipment
Ready to take your ab workout up a notch? Work your way through russian twists, toe taps, plank knee drives and more for 50 seconds on, 10 seconds of rest, with no exercise repeats. Grab a dumbbell for an added challenge and then brace your core!
Equipment: Dumbbell optional
We’re serving up 18 minutes of sweaty, full body exercises. This is a high energy workout with minimal rest which will be sure to get your heart rate up, while still building and toning your muscles. You’ll smash out rotating jump squats, downward dog taps, side plank rows, and russian twists. Ma...
Let’s fire up that booty with single-leg deadlifts, banded squats, glute bridges, and plenty of core work in this booty and ab session. With no repeat exercises you’ll make the most out of each movement and get a killer sweat in, all in under 20 minutes.
Equipment: 10-20lbs dumbbells, Resistance...
Let’s fire up those inner thighs! You’ll work through six exercises with no repeats, so make sure to give it your all. This workout is the perfect addition to another workout, or you can simply make this your movement of the day.
Equipment: Just you!
Put your body to work with this equipment-free, full body standing workout. The workout will take you through lunges, monster walks, squat jacks, and more. Perfect for when you’re away from home or simply don’t have any equipment nearby.
Equipment: Just you!
Get ready for an upper body sweat sesh with Sami! 45 seconds on, 10 seconds off, you'll smash out tricep kickbacks, supermans, lateral raises, and more movements that will keep your heart rate up and leave your upper body burning.
Equipment: 5-10lb Dumbbells
This lower body workout is one of our favorites for beginners! We'll work through simple lower body movements that allow you to focus on form over reps, with Sami by your side to guide you through each exercise.
Equipment: Just you!
Only have 12 minutes? We got you! Push through this booty burner that will strengthen and work your glutes and abs.
Equipment: Optional - Resistance Bands or Ankle Weights
Add just 15 minutes of movement to your day with this full body workout. No jumping and no equipment needed — let’s get it!
Equipment: Just you!
We’re switching to recovery mode with this 8 minute stretch and ab workout. Perfect for when your body needs to stretch and recover.
Equipment: Just you!
Zero equipment, zero repeats — this is a great workout for those new to FORM. Focus on engaging that body as we work through a range of butt kickers, squats, punches, and more. We're so glad that you're here!
Equipment: Just you!
We designed this workout for when you’re on the go and looking to get some quick movements in! We’ll focus on toning those arms and abs. Didn’t bring your weights? No sweat, use ankle weights around the wrist or simply grab any items you have around the house.
Equipment: 5-10lb Dumbbells
This is a spicy, full body cardio workout that is guaranteed to get your heart rate up. We hope you like shoulder taps and squats — this is killer! Option to take this twice through to get an extra sweat in.
Equipment: Just you.
Head to your mat for 15 minutes of strictly floor work that will leave your inner thighs burning. If you’re up for a challenge, grab a pair of ankle weights to elevate the workout!
Equipment: Just you!
