30-Day Challenge Intermediate

30 Workouts Level: Intermediate

Looking for something a little slower paced? Check out the 30-Day Challenge Beginner

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Ready to crank things up a notch? Here’s a challenge that will not only give you structured workouts, a delicious meal plan, and daily self-care tips, but inspire you with new movement from a variety of trainers!

Reach your movement goals, enjoy new food ideas, and practice feel-good self-care tips all month long! 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 self-care? We recommend doing it daily! Let’s go Team!

This Program Includes:

8 x 8

Strength Dumbbells

1 8 x 8

Kaisa puts her unique spin on some familiar moves in this strength workout, perfect for anyone who's been following her bodyweight exercises but wants to add some weights. Grab a pair of medium weight dumbbells and get ready for a fun total-body experience!

Strength Dumbbells

Core Cardio

2 Core Cardio

Strengthen your core while you sweat! Move through sumo squats, lateral lunges, you’ll even take it down to the mat for planks—no equipment needed!

Joyful Joints

Cardio, Mobility

3 Joyful Joints

Let's try to get some movement in today! 😁 And if you need ideas of what to do, TRY THIS! It’s a super up beat 💃 mobility workout that will leave your body feeling energized and goooood!

Cardio, Mobility

The Great Eight

Strength Dumbbells

4 The Great Eight

Grab a yoga mat and 2 10-15 lbs. dumbbells and let’s get our full-body dumbbell workout on! Tyler rocks the squats, lunges, presses, and more to channel your inner and outer strength!

Strength Dumbbells

Non-Stop Core

5 Non-Stop Core

Need a quick hit to the core? Ashley will take you through an abbreviated core workout that will work the trunk of your body and leave you feel good and strong!

Shoe Workout

Cardio, Strength

6 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

Loosened Up

7 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!

Band Workout

8 Band Workout

Hop on the BAND wagon, it’s time to feel strong! You’ll need one band, preferably light to medium resistance for this awesome strength workout that will work up a sweat and leave you feeling your absolute best!

Cardio Dumbbells

Cardio, Strength Dumbbells

9 Cardio Dumbbells

When strength and sweat collide! Grab a couple dumbbells (I suggest 5 lb.) and get ready to challenge your core and more in this upbeat cardio strength workout!

Cardio, Strength Dumbbells

Twisted Flow

10 Twisted Flow

Explore twisted posed combined with balancing to help stabilize through your body to bring ease and energy to your day!

Don’t Drop the Dumbbells

Strength Dumbbells

11 Don’t Drop the Dumbbells

This routine is super quick, but it’s anything but easy! The name of the game? Don’t ever let go of the dumbbells! This workout is AMRAP-style (as many rounds as possible) so go lighter on the weights because they’re gonna add up!

Strength Dumbbells

Core Balance

12 Core Balance

This workout is all about stability and balance from head-to-toe. Grab some dumbbells (or soup cans) and center yourself!

Saturday Sweat

13 Saturday Sweat

Try this fun at 🏠 workout! No equipment needed! Go Team gooooo! 💪🎉

Relaxed

14 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.

Total Body Dumbbell

Strength Dumbbells

15 Total Body Dumbbell

Grab some medium-weight dumbbells or anything you can find around the house (water jugs or laundry detergent) and get ready to sweat with this total-body strengthening workout.

Strength Dumbbells

Burnin’ Bodyweight

16 Burnin’ Bodyweight

Ashley Davies takes you through a strength-based routine with a splash of cardio to get your heart rate up and blood pumping.

Energized

17 Energized

Need a little energy boost? Whether it’s right when you wake up or the mid-afternoon shake up, take this Mobility Moment whenever you need a jolt, a burst, or a blast of get-up-and-go!

Dumbbell Mashup

Strength Dumbbells

18 Dumbbell Mashup

Follow Tyler through a quick strength workout to feel strong within your body and push yourself to see what your body can do! He’s using 2 15 lb. dumbbells, be sure to use something moderate and keep it under 25 lbs.

Strength Dumbbells

Quick Core

19 Quick Core

This snack-sized core flow with Kaisa makes a great addition to a longer workout. Alternatively, try it as a mini-break during a busy day, or add some reps to really work your core!

Tourography

20 Tourography

Are you ready to go on tour? This beginner hip hop routine includes movements that are super smooth and have you feeling like you're ready to hit center stage! Feel the groove and the beat and let’s go!

Mobility Flow

21 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!

20 Minute Total Body

Strength Dumbbells

22 20 Minute Total Body

Join Coach Kaisa for this 20-minute intense total-body dumbbell workout that's got something for everyone. After a quick warmup, we're jumping into circuits that build strength in the upper and lower body, and ending with a fiery finisher with cardio and core.

Strength Dumbbells

Non-Stop Cardio

23 Non-Stop Cardio

Here’s a super quick cardio routine that is exactly what it’s called — NON-STOP! It’s fun, fast-paced, and will leave you feeling great in such a short time.

Feel Good Flow

24 Feel Good Flow

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!

Dumbbell Blast

Strength Dumbbells

25 Dumbbell Blast

Grab some 5-10 lbs. weights or use your own body weight to build some strength and work your core and more. This workout leverages slow and controlled movements to get the blood pumping and sweat dripping!

Strength Dumbbells

20-20

26 20-20

Grab some dumbbells and let’s set that core on fire! Three rounds of six different moves makes for a spicy core challenge in this 12-minute routine. Perfect for intermediate movers!

Broom Workout

27 Broom Workout

This fun workout isn’t just sweet, it’s SWEEP! All you need is a regular house broom (or stick that arm-width’s length) for joint-opening movements that will up the fun and sweat factor!

Rise & Shine

28 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.

Relaxed

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.

Loosened Up

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!

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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