TRAIN WITH SAMI
13 Seasons
See the dropdown menu to find all Sami's programs, series & workouts!
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40 MINUTE | FORM FULL BODY BIRTHDAY BURN
Episode 1
Celebrate FORM’s birthday with a sweaty full-body strength HIIT! This 40-minute workout is all about bringing the energy—and all you need are your dumbbells, and a soft surface. We’ll kick things off with a quick warmup before diving into four circuits that hit lower body, upper body, and core. W...
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35:45Episode 2
35 MINUTES | FULL BODY PILATES FLOW
Episode 2
This 35-minute full-body Pilates flow is your go-to summer workout—perfect for travel, outdoor movement, or anytime you need a boost of fresh energy. All you need is a pair of weights and a soft surface, making it easy to take this class anywhere. Soak up the sun and let it fuel your movement as ...
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32:11Episode 3
30 MINUTE SWEATY HIIT
Episode 3
Prepare for a high intensity workout with a full body focus. You’ll work through a range of punches, weighted jacks, and of course, an ab finisher.
Equipment: 5-8lbs Dumbbells
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34:30Episode 4
35 MINUTE FULL BODY HIIT
Episode 4
45 seconds on, 15 seconds off. Your heart rate will be high throughout this full body HIIT class. Squats, standing bird dog, rows, and planks -- this workout has it all!
Equipment: 10lb Dumbbells
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32:04Episode 5
30 MINUTE FULL BODY POWER
Episode 5
This high intensity workout will target your entire body, with an emphasis on your core. With a 45:15 time ratio, focus on moving the entire 45 seconds to get your heart rate up.
Equipment: 5-10 lb Dumbbells
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32:14Episode 6
30 MINUTE FULL BODY HIIT & TONE
Episode 6
3 rounds, followed by an ab burner - let's go! You'll sweat your way through jumping jacks, chair squats, and lunges. The best way to challenge yourself is add heavier weights when you feel yourself needing an extra push!
Equipment: Chair, 5-10lb Dumbbells, and Resistance Band
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31:00Episode 7
30 MINUTE BEGINNER FULL BODY
Episode 7
Sami will lead you through this beginner friendly session that will work your body from head to toe. Crab walks, squats, and push ups will leave you sweaty.
Equipment: Just you!
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30:43Episode 8
30 MINUTE TOTAL BODY SCULPT
Episode 8
You’ll feel this one tomorrow. Get ready for a sweaty full body sculpt, complete with burpees, pushups, and a 5 minute ab burner.
Equipment: 10lbs Dumbbells, Resistance Band
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21:00Episode 9
20 MINUTE FULL BODY SWEAT SESH
Episode 9
We’re keeping it spicy with this quick 20 minute workout that has NO exercise repeats. Want a little challenge? Grab a pair of heavier dumbbells.
Equipment: 5-10lb Dumbbells
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30:28Episode 10
30 MINUTE HEAD TO TOE SCULPT
Episode 10
We’re working your body from head to toe in this session. Stay in it for a 5 minute core burner at the end — bring a yoga mat!
Equipment: 5-10lb Dumbbells
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30:26Episode 11
30 MINUTE LOW AND SLOW FULL BODY
Episode 11
Let’s focus on that lower body! You’ll need zero equipment with this low impact, full body workout — that means no jumping! Stay in it for a core burner at the end.
Equipment: Just you!
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31:38Episode 12
30 MINUTE FULL BODY BLAST
Episode 12
Ready for a sweaty full body blast? Sami will be by your side as you work through squats, weighted step ups, leg lifts, and more. You’ll then finish it off with a spicy 5 minute ab burner. Let’s do this!
Equipment: Bench or Chair (optional), Resistance Band, & 10lb Dumbbells
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31:49Episode 13
30 MINUTE FULL BODY BURN
Episode 13
Sami will be right by your side during this full body HIIT. 10 exercises, 40 seconds on, 20 off. Then repeat 2x! Push yourself through a series of lunges, swimmers crunches, russian twists, and more. Let’s go!
Equipment: 5-10lb Dumbbells
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30:53Episode 14
30 MINUTE SWEATY FULL BODY
Episode 14
There is nothing better than a full body burn! 6 exercises, 3 rounds, and a 5 minute core burner to finish.
Equipment: 10lb Dumbbell
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15:45Episode 15
15 MINUTE MINI FULL BODY BURNER
Episode 15
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!
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15:36Episode 16
15 MINUTE BASIC BEGINNER FULL BODY
Episode 16
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!
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11:42Episode 17
10 MINUTE CARDIO BLAST
Episode 17
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.
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10:54Episode 18
10 MINUTE SWEAT & STRETCH
Episode 18
If you’re looking for a quick sweat but your body is feeling a little tight, this is the perfect video for you. Expect a long stretch while your heart rate climbs.
Equipment: Just you!
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31:22Episode 19
DAY 10 | 30 MINUTE TOP TO BOTTOM BURN
Episode 19
Let’s crush Day 10 of our 14 Day Reset program with one of my favorites — a 30 minute full body burn. We’ll start with 8 exercises for 3 rounds, with a 45:15 time ratio, before heading into an ab finisher. Expect lower body favorites like lunges, squats, and bicycles.
Equipment: 5-10 lb Dumbbells
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21:11Episode 20
DAY 7 | 20 MINUTE TOTAL BODY SCULPT TONE
Episode 20
We’re so happy that you’ve made it to Day 7 of the 14 Day Reset Program! Today we’ll guide you through a full body flow, with an emphasis on sculpting your booty and core. Focus on slowing down all movements and connecting your breath to each movement.
Equipment: Just you.
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31:07Episode 21
DAY 4 | 30 MINUTE SPICY SWEAT SESSION
Episode 21
It’s Day 4 of our 14 Day Reset Challenge and we’re throwing it back with another full body workout! We’ll focus on toning and strengthening the entire body with a heavy focus on the core — you know that means a spicy ab burner to finish.
Equipment: 5-15 lb Dumbbells
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30:51Episode 22
DAY 1 | 30 MINUTE FULL BODY BURNER
Episode 22
We’re so excited that you’re here! We’re kicking off our 14 Day Reset Challenge with a full body burner and a 5 minute ab finisher. Expect power jacks, lunges, bicycle crunches, and minimal jumping.
Equipment: 5lb Dumbbells
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31:01Episode 23
DAY 12 | 30 MINUTE CARDIO CRUSHER
Episode 23
We had to save a spicy workout for the last day of our 14 Day Reset challenge! In today’s workout we’ll get our heart rate up with a mix of cardio exercises (we hope you like burpees!) and weighted movements, before ending with a 5 minute core burner. You’ll crush this!
Equipment: 5lb dumbells
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32:06Episode 24
30 MINUTE FULL BODY
Episode 24
Only 5 exercises but trust us, this workout will be spicy! You'll move through a mix of strength and cardio moments that will work your entire body for 30 minutes and get your heart rate climbing. Let's crush it!
Equipment: 5-10lb Dumbbells