30-Day Challenge Beginner

30 Workouts Level: Beginner

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The time to move is NOW! This challenge is designed to support and inspire you with daily workouts, a delicious meal plan, and self-care tips that meet you where you’re at.

Track your progress, explore new movement, and show yourself some love! This level is perfect if you’re new to movement or looking for more guidance in your workouts. This challenge is all about paying attention to what your body needs in the moment. We’ve provided daily workouts, but go at your own pace—whether that’s every day or just when you’re feeling it! And delicious food with self-care? We recommend doing it daily! Let’s go Team!

This Program Includes:

Balancing Strength

Bodyweight, Strength

1 Balancing Strength

Balance and strength is the name of the game in this beginner workout! Kaisa will lead you through a warm up, workout, and cool down in this full-body strength workout. Grab your water and let’s get moving!

Bodyweight, Strength

Cardio Push

Bodyweight, Cardio

2 Cardio Push

Are you ready to sweat? The theme of this workout is all about finding your threshold. Kaisa will check in throughout the routine to see how you’re feeling on a scale of 1-10 (1 being ‘just got out of bed’ energy and 10 being exhausted) — our sweet spot will be 8, try not to go near/over a 10. Your level 8 may vary day-to-day, so respect where you’re at today!

Bodyweight, Cardio

Mobility Flow

Bodyweight, Mobility

3 Mobility Flow

Release stress and tightness within your body with this super fun flow that starts and ends by taking it to the mat. Open up your joints and muscles and feel great!

Bodyweight, Mobility

Bodyweight Build Up

Bodyweight, Cardio, Strength

4 Bodyweight Build Up

Join Ashley for a quick warm-up followed by three steady-state strength movements to help you feel strong and empowered! Each round, she’ll up the ante by adding in more intense exercises—with modifications as needed!

Bodyweight, Cardio, Strength

Beginner Core

Bodyweight, Core

5 Beginner Core

This foundational core workout is all about form, breath, and control. If you're new to working out or want a refresher on the fundamentals, or if you're looking for some low-intensity core work to round out your workout, this routine is perfect.

Bodyweight, Core

Hip Hop Dance

6 Hip Hop Dance

Get your groove on with a beginner’s hip hop combo! Kisha will use numbers, scit, scat, and pow to get you moving and sweating—and best of all, DANCING!

Good Morning Yoga

7 Good Morning Yoga

Elena takes you through a flow that will wake you up and get you grounded at the start of your day and feel strong all the way to the end!

Complete Strength

Strength Dumbbells

8 Complete Strength

Grab your dumbbells and join Kaisa for this beginner full-body workout that will leave you feeling STRONG!

Strength Dumbbells

Crankin’ Cardio

Bodyweight, Cardio

9 Crankin’ Cardio

How hard can you push yourself today? Because we are CRANKING up the intensity in this short, spicy cardio workout. Kaisa takes you through a few circuits of beginner-friendly interval training; 20 seconds on, 10 seconds off. Let’s GO!

Bodyweight, Cardio

Hip Flexin

10 Hip Flexin

No better way to kick this weekend off than a quick 20 minute mobility workout! 🎶 I also made a playlist to go with this workout! If you want to listen, go to Kaisa Keranen on Spotify and hit the Friday Flow playlist! Enjoy Team!

Foundations

11 Foundations

It’s time to work on your body’s foundation, so warm-up and dive into this full-body routine that will leave you feeling STRONG.

Timed Core

Bodyweight, Core

12 Timed Core

It’s core time—or timed core! Phillip takes you through 5 movements with 45-seconds on, 15-seconds off, and a minute break between each round to rest and stretch out your core. Let’s get after it!

Bodyweight, Core

Endurance

Bodyweight, Cardio

13 Endurance

Ready to strengthen your endurance? In this beginner routine we’ll stay in a specific move for 1-2 minutes to challenge our endurance—let’s get moving!

Bodyweight, Cardio

Rise & Shine

Bodyweight, Mobility

14 Rise & Shine

This is wonderful stretch to do first thing in the morning or anytime you need a reset throughout your day! We stretch out legs, glutes, hips and more—we even do some breathing exercises to center your energy.

Bodyweight, Mobility

Dynamic Dumbbell

Strength Dumbbells

15 Dynamic Dumbbell

Looking for a quick strength workout but pretty new to movement? TRY THIS! All you need is one dumbbell (or anything weighted!) and 20 minutes. ENJOY! 💪💙

Strength Dumbbells

Cardio Core & More

Bodyweight, Cardio

16 Cardio Core & More

Join Kaisa for some beginner-friendly circuits that'll get your core shaking and your heart rate jumping. If you’re feeling fiery, you can challenge yourself with harder versions of the moves, or keep it cool to work on your form.

Bodyweight, Cardio

Liquid Flow

17 Liquid Flow

Mobilize and stretch your body to feel your absolute best! We’ll lengthen those muscles to get the most out of our range of motion.

Bend & Balance

Strength Dumbbells

18 Bend & Balance

Grab a weight, water jug, laundry detergent, whatever you have around the house and come join me for this total body workout! 💪🎉

Strength Dumbbells

Core Practice

19 Core Practice

Use this practice to build strength through a fun flow that focuses on your core. Help support your spine and feel good throughout your body when you make core moves.

Basic Grooves

20 Basic Grooves

Kisha is your guide through this hip hop dance journey that features beginner moves and grooves! She’ll take you through repetitive movement to teach you a hot dance combo that’ll get your body shakin’.

Happy Hips

21 Happy Hips

Are you ready for a fun hip flow, Team? Show those hips some love as we open them up and stretch them out! We also pay some special attention to your quads, so remember to breathe if you’re feeling tight!

Beginner Dumbbells

Strength Dumbbells

22 Beginner Dumbbells

Grab a yoga mat and 2 dumbbells (10 lbs. or less) and get ready to sweat in this full-body strength workout! Kaisa will guide you through each movement, leaving you feeling confident and strong. If you’re new to dumbbell workouts, we recommend trying out a START level dumbbell workout before you give this one a try.

Strength Dumbbells

Tabata Cardio

Bodyweight, Cardio

23 Tabata Cardio

Are you ready to get your sweat on? Tabata routines are high-intensity workouts where you push yourself to the max for twenty seconds, then rest for ten seconds. Rinse and repeat for a fun, intense cardio workout that is heart-healthy and great for building endurance.

Bodyweight, Cardio

Floor Flow

24 Floor Flow

We’re taking it to the mat for this 10-minute flow where you can come as you are! Settle into different movements to stretch and strengthen your joints and muscles.

Strength Complex

Strength Dumbbells

25 Strength Complex

Challenge yourself with this ladder complex strength workout—an easy method to work on both endurance and form. This total body workout with Kaisa looks deceptively simple at first, but you better get ready to WORK!

Strength Dumbbells

Core Work

Bodyweight, Core

26 Core Work

This short core workout gets DOWN to business. Coach Andrew leads you through this brief routine that will help your posture and overall health.

Bodyweight, Core

Shoe Workout

Cardio, Strength Shoes

27 Shoe Workout

You know what they say, if the shoe fits, workout with it! Get a pair of shoes to use as props and step up to this fun and challenging routine!

Cardio, Strength Shoes

Feeling Spicy

28 Feeling Spicy

Your body will thank you for this fun and spicy stretch routine! We’re kicking things up a notch with movements that are a bit more advanced. Feel free to take your time, remember to breathe, and find your comfort in each of the movements. Enjoy! 💃

Relaxed

Bodyweight, Mobility

29 Relaxed

Ready to take it down a notch? This Mobility Moment is perfect when you need a second to feel calm, focus on your breathing, and just CHILL. We’ll take our time going through these movements, no need to rush just take it easy.

Bodyweight, Mobility

Loosened Up

Bodyweight, Mobility

30 Loosened Up

There are so many things we do in life that can leave us feeling tight in our bodies—sitting at a desk, picking up your kids, sleeping in a wonky position, you name it! If you’re feeling sore or just need an active recovery day, use this Mobility Moment to get loose and feel good!

Bodyweight, Mobility

Downloads

(Only members can download files)

CHALLENGE CHECKLIST

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WEEK ONE MEAL GUIDE

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WEEK TWO MEAL GUIDE

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WEEK THREE MEAL GUIDE

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WEEK FOUR MEAL GUIDE

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Resources

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