You’re nearing the end of the program—so let’s turn up the intensity! This 30-minute lower body burst is all about building strength and power. You’ll move through 45-second intervals with 15 seconds of rest, hitting exercises like sumo squats, curtsy lunges, deadlifts, and more. Challenge yourself to pick up heavier weights and feel your progress in every rep.
Equipment: 15lb Dumbbells, 25lb Dumbbells
Workout Set: https://joinform.com/collections/activewear/products/racer-small-bra-ivy-green
Up Next in ADVANCED WORKOUTS
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20 MINUTE FULL BODY STRENGTH & CARDIO...
This quick full-body cardio session will get your heart rate up and your body moving in just the right way. You’ll power through three sweaty circuits—no repeats—with 45 seconds of work and 15 seconds of rest.
Equipment: 10lb Dumbbells
Workout Set: https://joinform.com/collections/activewear/pr... -
20 MINUTE ABS ON FIRE STRENGTH WITH SAMI
It’s Day 12 and Shelby from the FORM team is joining Sami for a spicy ab burn. You’ll start standing before moving to the mat for mostly floor-based movements, using a single dumbbell to add extra heat to your core work.
Equipment: 5lb Dumbbells
Workout Set: https://joinform.com/collections/10-... -
10 MINUTE WALKING MEDITATION CHAT WIT...
Day 13 is your recovery day—and we’re taking it outside. This 10-minute walk and talk is designed to feel like a conversation with a friend. Pop in your headphones, head out for a stroll, and let’s reflect together. Feel free to jot down any thoughts or intentions that come up as we move—it’s all...
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