THE FORM METHOD

THE FORM METHOD

We're taking you back to where it all started, the OG Sami Clarke Instagram Live days. No fancy equipment, no complicated routines, just 30 minutes, a mat, and you!
This 14-day program is built around our signature strength workouts designed to help you feel strong, grounded, and connected to our community!

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THE FORM METHOD
  • DAY 1 | 35 MINUTE SIGNATURE FULL BODY

    We’re kicking off The FORM Method Program with a full-body sweat that brings the OG energy—with a little extra spice. This strength-forward session focuses on compound moves and balance work to fire up your entire body, with an emphasis on that core. You’ll move through 8 exercises for 3 roundsl,...

  • DAY 2 | 30 MINUTE BOOTY BURNER

    Day 2 is all about building that booty—with a little cardio to keep things spicy. You’ll move through two circuits designed to activate and strengthen your glutes, while also getting your heart rate up. Expect single-leg hip thrusts, jump squats, glute bridges, and more. Grab a heavier weight to ...

  • DAY 3 | 30 MINUTE UPPER BODY BUILD

    It’s Day 3 and we’re focusing on upper body strength with a workout that’s all about the arms. You’ll move through 45-second intervals with quick transitions between exercises like bicep curls, hammer curls, rows, and more. Grab a range of dumbbells—something light for the burners and something h...

  • DAY 4 | FULL BODY CARDIO SWEAT WITH COMMUNITY LEAD

    Get ready for a full-body cardio sweat session that combines high-intensity cardio with strength-building exercises. You’ll move through four moves, followed by a spicy burner, then repeat it all twice for a total-body burn. We're joined by community member Jess—who’s been with us since Day 1—for...

  • DAY 5 | 30 MINUTE INNER AND OUTER THIGH BURNER

    This spicy strength workout brings the heat from start to finish. You'll move through 45 seconds of work with 15 seconds of rest, focusing on lower-body burners like sumo squats, deadlifts, and glute bridges. We’ll wrap with some Pilates-inspired movements to leave your legs shaking and your glut...

  • DAY 6 | RECOVERY DAY

    Today, we’re slowing things down and giving your body the recovery it so deserves. This 20-minute foam rolling session starts with a grounding meditation and moves through deep, intentional holds—one minute per position with a few seconds to reset in between. It’s all about soothing sore muscles ...

  • DAY 7 | 20 MINUTE NO REPEATS CORE CHALLENGE

    You’re halfway through The FORM Method Program, and today’s workout is all about that core. This 20-minute mat-based session gives your body a chance to reset while dialing into deep core engagement. You’ll move through a continuous series of exercises—no repeats—just 45 seconds of work with 10 s...

  • DAY 8 | 35 MINUTE BOOTY & BACK BURN

    Let’s hit the two B’s—booty and back! This strength session starts with lower-body banded work to activate the glutes, then shifts to upper-body strength for your back. Expect curtsy lunges, push-ups, rows, and more, working each for 45 seconds. Add ankle weights for an extra burn!

    Equipment: 15...

  • DAY 9 | 30 MINUTE ARMS & ABS

    Grab two pairs of challenging dumbbells for this upper-body burn that fires up your core too. You’ll move through push-ups, hammer curls, chest presses, and more—each exercise appears just once, so bring the energy and make every rep count!

    Equipment: 10lb Dumbbells, 15lb Dumbbells
    Workout Set:...

  • DAY 10 | 30 MINUTE LOWER BODY BURST

    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 yourse...

  • DAY 11 | 20 MINUTE FULL BODY CARDIO BURN

    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...

  • DAY 12 | 20 MINUTE ABS ON FIRE

    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-...

  • DAY 13 | WALKING MEDITATION CHAT WITH SAMI

    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...

  • DAY 14 | 15 MINUTE ALL ABOUT THE ABS

    You made it—let’s finish strong! This final workout is a 15-minute, non-stop core celebration. You’ll move through targeted exercises that hit every part of your core—starting with upper abs, then obliques, and ending with lower abs. You’ll spend 1 minute on each movement with just 5 seconds of t...

  • ANXIETY TO TRUST MEDITATION

    In this meditation, Nikki Novo (@nikkinovo) guides you from a state of anxiety into one of trust. You’ll start by getting comfortable and settling into your space, followed by a body scan to bring awareness back to the present moment. From there, Nikki will lead you through a calming visualizatio...

  • RISE IN YOUR POWER CONFIDENCE MEDITATION

    Step into your confidence with this empowering meditation led by @nikkinovo. Whether you're preparing for a big moment or simply need a reminder of your strength, this session is designed to help you increase your confidence and self power.

  • CLEAR TO ATTRACT MEDITATION

    Welcome to the Clear to Attract guided meditation, led by @nikkinovo. In this session, we’ll focus on cleansing your aura—the energy field all around you—so it’s not only clear and refreshed, but also aligned with what you’re trying to call in. This practice is designed to help you feel energetic...

  • STRESS MELT MEDITATION

    Welcome to the Stress Melt meditation, led by @nikkinovo. This practice was created with the intention of helping you shift out of the lonely, overwhelmed energy we often feel when we’re stressed. Instead, you’ll be guided into the vibration of receiving—the space where abundance, support, and ca...

  • FINDING CLARITY MEDITATION

    Led by @nikkinovo, this meditation is your go-to when you’re feeling unsure or overwhelmed. Through gentle breathwork and grounding guidance, you’ll reconnect with the clarity and calm that already exists within you

  • SELF LOVE MEDITATION

    Led by @nikkinovo, this guided meditation is designed to help you reconnect with self-love. You’ll start in a comfortable seat with three deep breaths, then move into a simple visualization that taps into compassion, presence, and inner care.

  • FINDING PRESENCE MEDITATION

    Need a reset? This short guided meditation with @nikkinovo is designed to bring you back to the present. If you’re feeling unfocused or disconnected from your day, Nikki will guide you through a grounding visualization you can return to anytime you need to realign.

  • FORM METHOD CHECKLIST

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  • FORM METHOD GROCERY GUIDE | WEEK 1

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  • FORM METHOD GROCERY GUIDE | WEEK 2

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