Finish Strong

20 Workouts Level: Intermediate
A 30-day intermediate challenge to keep you consistent, motivated, and strong—moving 5 days a week with strength, cardio, core, and mobility workouts.

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30 days to power through with strength, cardio, core, and mobility—keeping you committed, energized, and strong through the toughest part of the year, while staying true to the goals you set for yourself.

This Program Includes:
Week One
15:24

Hold On Tight

Strength Dumbbells

1 Hold On Tight

Grab a pair of dumbbells for this strength and conditioning workout! This fast-paced flow is five moves, three times through with one minute of rest -- see if you can keep hold of those dumbbells through the whole circuit.

Strength Dumbbells
31:41

Jump & Switch

Cardio

2 Jump & Switch

Get ready to leave it all on the mat with this high-energy and high-paced cardio flow. After a quick warmup, we run twice through two full-body circuits, four moves each, and then cool down.

Cardio
19:49

Explore Your Core

Core

3 Explore Your Core

Slowly turn up the heat with these core moves! This slow and controlled flow is the perfect length for a mid-day movement snack.

Core
10:33

Fire Finisher

Cardio, Strength Dumbbells

4 Fire Finisher

Add some intensity to your normal workout routine with this 🔥🔥🔥 finisher! Finishers can be added to the end of your workout, or done alone if you're already warmed up. Grab a pair of medium-heavy dumbbells and get ready to leave it all on the mat!

Cardio, Strength Dumbbells
29:12

Cardio Mobility Flow

Cardio, Mobility

5 Cardio Mobility Flow

This mobility flow has a little bit of everything! Join Kaisa for a full body workout that will get your heart rate up, joints mobilized, and whole body feeling good.

Cardio, Mobility
Week Two
10:21

Don’t Drop the Dumbbells

Strength Dumbbells

6 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
26:34

Cardio Dumbbells

Cardio, Strength Dumbbells

7 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
17:03

Core Tune-Up

Core, Mobility

8 Core Tune-Up

Kaisa brings the heat with this quick and fun mobility core combo! This flow goes back and forth between stability-building core moves and mobility to keep your joints happy.

Core, Mobility
18:58

Step Up Your Strength

Cardio, Strength Chair, Dumbbells

9 Step Up Your Strength

Kaisa cranks up the intensity in this full-body strength workout. Four moves, three times through, with a warm-up and cool-down: let’s do it, Team!

Cardio, Strength Chair, Dumbbells
31:30

Mobility Mountain

Mobility, Strength

10 Mobility Mountain

30 minutes is all it takes to ascend and descend Mobility Mountain with Kaisa! She’ll lead you through a full-body mobility routine with cardio and core sprinkled in. Grab some water, a mat, and get ready to sweat!

Mobility, Strength
Week Three
22:26

Dumbbell Delight

Strength Dumbbells

11 Dumbbell Delight

This one’s for all you dumbbell enthusiasts out there! Kaisa’s dumbbell conditioning workout will get that heart rate up and keep it there. Perfect for anyone short on time who’s looking for a full-body burn.

Strength Dumbbells
31:17

Triple Threat

Cardio, Core, Strength Dumbbells

12 Triple Threat

Come hang with Kaisa in this cardio, core and strength routine! 30 minutes and a pair of dumbbells is all you’ll need for a well-rounded muscle burn. Perfect for anyone short on time.

Cardio, Core, Strength Dumbbells
24:08

Gimme Some Core

Core

13 Gimme Some Core

This core flow from Kaisa starts slow and builds up to a fiery finish. Perfect for when you want a fast-paced flow to round out your cardio workout, or when you want to focus on building your core with some bonus mobility moves.

Core
37:52

All the Moves

Cardio, Strength Dumbbells

14 All the Moves

Grab some dumbbells and let’s go, team! This cardio-intensive workout will challenge your strength through dynamic movement. Perfect for those looking to switch up their regular cardio routine.

Cardio, Strength Dumbbells
35:23

Mobility Core Adventure

Mobility

15 Mobility Core Adventure

Explore what your body can do in this mobility core adventure! Kaisa will guide you through a circuit-style routine and help you modify the movements to make this workout your own. Let's go, Team!

Mobility
Week Four
36:26

8 x 8

Strength Dumbbells

16 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
36:02

Catch Your Breath

Cardio

17 Catch Your Breath

It’s time for a challenge! Get that heart pumping and those abs burning with Kaisa’s cardio core combo. This fiery 36-minute workout is great for intermediate-level movers looking for a bit of a push.

Cardio
22:21

Core Cardio

Cardio, Core

18 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!

Cardio, Core
39:59

Athletic Dumbbells

Cardio, Strength Dumbbells

19 Athletic Dumbbells

Up for a challenge? Ready to feel like an athlete? Join Kaisa for this dumbbell conditioning workout featuring upbeat circuits!

Cardio, Strength Dumbbells
43:54

Spicy Mobility Circuits

Mobility

20 Spicy Mobility Circuits

Ready to add some spice to your day? Kaisa guides you through a total-body mobility workout that will have you feeling the heat 🔥. Grab some water, a mat, and get ready to sweat!

Mobility
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