30s | Strength and Flexibility

30s | Strength and Flexibility

23 Seasons

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Level: Intermediate to Advanced
Pace: Slow to Fast

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Your 30s: The Transformative Years

Create a powerful healthy body that’s in perfect balance, with our 21-Day Strength & Flexibility Challenge for your 30s. This specialized blend of classes will help you activate your posture muscles, build full-body strength and improve your flexibility and mobility so you can feel like your most powerful and healthiest self – in as little as 23 to 30 minutes a day!

30s | Strength and Flexibility
  • Download Your 30s 21-Day Challenge 2023 Schedule

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  • Introduction | 30s

    Episode 1

    Welcome to your 30s 21-Day Challenge!

  • Day 1 | Body Reshaping & Posture

    Episode 2

    Instructor: Amanda Cyr
    Level: Intermediate
    Pace: Medium
    Components: Standing and Barre
    Objectives: Improve Posture, Connective Tissue, Yoga
    Focus: Full Body, Back, Hamstrings, Pectorals, Chest, shoulders

    This all-level, medium-paced workout is designed to shape and strengthen your entire body an...

  • Day 2 | 30s Class: Full Body Toning

    Episode 3

    Components:
    All Standing
    30-minutes

    Join Lauren Finkelstein for a full body toning Essentrics class. This workout will improve your balance, strengthen your core and get your heart pumping!

  • Day 3 | Live Class Recording | 30s Challenge | Strength & Flexibility

    Episode 4

    Strength & Flexibility Workout | Standing & Floor | 30 Minutes

    During these exciting and transformative years, your cellular regeneration cycle is hardwired to begin to slow down – although you may not feel it until your mid-thirties it’s important to become aware of this process and inco...

  • Day 4 | 30s Workout: Total Body Strength & Flexibility

    Episode 5

    Instructor: Meg Feeney
    Level: All Levels
    Pace: Slow
    Components: Standing and Floor
    Objectives: Cardio, Flexibility, Stretching, Increase energy, Energy Boost, Improve Posture, Toning, Strengthening, Weight-loss
    Focus: Full Body, Abs, Arms, Back, Butt, Glutes, Calves, Achilles, Core, Groin, Hamstr...

  • Day 5 | Ab Flattening & Waist Shaping

    Episode 6

    Instructor: Sahra Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: Standing and Floor
    Objectives: Energy Boost, Toning, Strengthening, Weight loss
    Focus: Abs, Back, Spine, Core, Groin, Hips, Legs, Pectorals, Chest, Ribs, Waist

    In this 30-minute standing and floor workout, you will acti...

  • Day 6 | Season 10 Ep. 30: Stress Release

    Episode 7

    Filmed at Silver Sands Jamaica
    Instructor: Miranda Esmonde-White
    Level: Beginner
    Pace: Slow
    Components: All Standing
    Objectives: Connective Tissue, Flexibility, Stretching, Mobility, Range of Motion, Pain relief, Restore, Healing, Relaxation, Stress relief
    Focus: Back, Spine, Pectorals, Chest, Ri...

  • Day 7 | Calorie Burning & Lower Body Sculpting

    Episode 8

    Instructor: Gail Garceau
    Level: Advanced
    Pace: Medium, Fast
    Components: Standing and Floor
    Objectives: Cardio, Toning, Strengthening, Weight-loss
    Focus: Abs, Arms, Butt, Glutes, Core, Groin, Hips, Legs, Thighs, Waist, Knees

    This advanced, full-body toning workout is designed to target the glutes...

  • Day 8 | 30s Class: Posture & Energy Boost

    Episode 9

    Components:
    Standing and Floor
    30-minutes

    Join Lauren Finkelstein full-body toning class that will work on improving your posture and increasing your energy, this 30-minute standing and floor class will activate and fire up every muscle in your body

  • Day 9 | Strength: Full Body Workout

    Episode 10

    Instructor: Sahra Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: All Standing
    Objectives: Cardio, Energy Boost, Posture, Toning, Strengthening, Weight loss
    Focus: Full body

    An intense flowing combination of trademark Essentrics exercises. This dynamic standing workout will lengthen a...

  • Day 10 | Live Workshop Recording | 30s Challenge | Activation & Tension Release

    Episode 11

    Activation & Tension Release Workout | Standing & Floor | 30 Minutes

    Join Amanda Cyr for this educational workshop style class. Workshop classes are designed to help one gain a stronger sense of body awareness within each class, this will help you not only get more out of each exercise but al...

  • Day 11 | Core & Abs

    Episode 12

    Instructor: Meg Feeney
    Level: Intermediate
    Pace: Medium, Fast
    Components: Standing and Floor
    Objectives: Cardio, Increase Energy, Toning, Strengthening, Weight loss
    Focus: Full Body, Abs, Arms, Back, Butt, Glutes, Core, Hips, Legs, Shoulders, Thighs, Waist

    In Meg Feeney’s 30-minute standing and ...

  • Day 12 | Live Class Recording | 30s Challenge | Cardio & Strength

    Episode 13

    Cardio & Strength Workout | Standing & Barre | 30 Minutes

    This endurance-focused aerobic workout is designed to get heart-rate going while strengthening your shoulders, legs, and glutes. This standing and barre workout includes chair exercises to improve flexibility and target deeper musc...

  • Day 13 | Toning & Sculpting

    Episode 14

    Instructor: Alexa Leon
    Level: Intermediate
    Pace: Medium
    Components: All Standing
    Objectives: Flexibility, Stretching, Increase Energy, Energy Boost, Toning, Strengthening, Mobility, Range of Motion, Improve Posture, Posture, Weight Loss
    Focus: Full Body, Core, Quads, Shoulders, Waist

    This 30-min...

  • Day 14 | Joint Pain Relief

    Episode 15

    Instructor: Gail Garceau
    Level: Beginner
    Pace: Slow
    Components: Standing and Barre
    Objectives: Flexibility, Stretching, Mobility, Range of Motion, Pain Relief, Stress Relief, Relaxation, Improve Posture
    Focus: Back, Calves, Achilles, Groin, Hamstrings, Hips, IT Band, Knees, Legs, Pectorals, Chest...

  • Day 15 | 30s Class: Posture & Energy Boost

    Episode 16

    Components:
    Standing and Barre
    30-minute

    Join Lauren Finkelstein for this full-body toning class that will help to improve your posture and increase your energy. This workout will activate and fire up every muscle in your body!

  • Day 16 | Season 10 Ep. 23: Lengthen & Strengthen Your Core

    Episode 17

    Filmed at Silver Sands Jamaica
    Instructor: Miranda Esmonde-White
    Level: Advanced
    Pace: Medium
    Components: All Standing
    Objectives: Cardio, Toning, Strengthening, Weight loss
    Focus: Full body, Arms, Back, Core, Hands, Wrists, Fingers, Hips, Pectorals, Chest, Ribs, Waist

  • Day 17 | Live Class Recording | 30s Challenge | Strength & Flexibility

    Episode 18

    Strength & Flexibility Workout | Standing & Floor | 30 Minutes

    During these exciting and transformative years, your cellular regeneration cycle is hardwired to begin to slow down – although you may not feel it until your mid-thirties it’s important to become aware of this process and incorporat...

  • Day 18 | Live Class Recording | 30s Challenge | Core Strength & Tension Release

    Episode 19

    Core Strength & Tension Release Workout | Standing & Floor | 30 Minutes

    Join Lauren for a live class that will target exactly what your body needs as you navigate your 30s. She’ll guide you through challenging exercises that will strengthen your core, improve your posture and release unwanted t...

  • Day 19 | Class of 2012

    Episode 20

    Instructor: Sahra Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: Standing, Barre, and Floor
    Objectives: Energy Boost, Mobility, Range of Motion, Toning, Strengthening, Weight loss
    Focus: Full body

    A combination of our trademark standing, floor and barre work. This dynamic full body w...

  • Day 20 | Barre Tone & Release

    Episode 21

    Instructor: Gail Garceau
    Level: Intermediate
    Pace: Medium
    Components: Standing, Barre, and Floor
    Objectives: Balance, Flexibility, Stretching, Increase Energy, Mobility, Range of Motion, Improve Posture, Toning, Strengthening
    Focus: Full Body, Abs, Ankles, Arms, Back, Calves, Achilles, Core, Feet...

  • Day 21 | Relaxation Workout

    Episode 22

    Instructor: Alexa Leon
    Level: Beginner, Intermediate
    Pace: Slow
    Components: Standing and Floor
    Objectives: Flexibility, Stretching, Restore, Healing, Stress Relief
    Focus: Full Body, Abs, Arms, Back, Spine, Calves, Achilles, Core, Groin, Hamstrings, Hips, IT Band, Legs, Pectorals, Chest, Psoas, Qu...