21 Day Intermediate Fitness Challenge

21 Day Intermediate Fitness Challenge

21 days of workouts programmed to get you fit! Let Tamara guide your for 21 days with this well-rounded, total body series.

21 Day Intermediate Fitness Challenge
  • About the 21 Day Challenge - Intermediate

    21-day fitness challenge with Tamara. Everything from strength, cardio, HIIT. core to mobility. She's got it all ready for ya, all you have to do is push play.

  • Dirty Dozen

    DAY 1 of our 21 Day Fitness Challenge (Int.)
    An intermediate whole-body, functional strength workout to test your metal and to kick off these next 21 days. All you need are dumbbells, a yoga mat and the ability to count to twelve!

  • All Standing Tabata

    Day 2 of our 21 Day Fitness Challenge (Int). An intermediate to advanced HIIT-style cardio workout, with knee-friendly, low-impact options provided. All moves will be performed from the standing position, no equipment required.

  • Upper Body & Core

    Day 3 of our 21 Day Fitness Challenge (Int). Today you'll be lead through an upper body strength with some awesome core work at the end.

    Tools: a couple of pairs of dumbbells, resistance tubing

  • Mobility & Stretch

    Day 4 of our 21 Day Fitness Challenge (Int). An all-level restorative class focusing on dynamic chest, shoulder and hip-opening moves to counteract the effects of our modern lifestyle. In addition to a yoga mat, bring a bolster or rolled-up towel and a yoga tie, or tubing, or broomstick, or a dow...

  • Lower Body Strength

    Day 5 of our 21 Day Fitness Challenge (Int). An intermediate lower body strength workout incorporating dumbbells, with the optional addition of mini-bands. Exercises will include squats, deadlifts and lunges (with knee-friendly options provided for those who don’t lunge).

  • HIIT & Core

    Day 6 of our 21 Day Fitness Challenge (Int). A short, intermediate to advanced HIIT-style cardio workout, with knee-friendly, low-impact options provided. You'll start with standing cardio, then move to standing and seated core work. All you need is a yoga mat and a desire to sweat!

  • Metabolic Conditioning (MetCon)

    Day 7 of our 21 Day Fitness Challenge. An intermediate to advanced HIIT-style whole-body strength, cardio and core workout, with knee-, shoulder- and wrist-friendly options provided. Cardio moves will be performed from the standing position. Strength exercises will be performed both while standin...

  • Mobility & Core

    Day 8 of our 21 Day Fitness Challenge. An all-levels mobility and core class, focusing on dynamic chest, shoulder and hip-openers and core strengthening exercises. Bring a stability ball if you have one (options will be provided for those without).

  • Upper Body Strength (Push/Pull)

    Day 9 of our 21 Day Fitness Challenge (Int). An intermediate to advanced upper body strength workout. Shoulder and wrist-friendly options provided. Classes will incorporate dumbbells, with the optional addition of resistance tubing, mini-bands and a stability ball.

  • Knee-Friendly Cardio Tabata

    Day 10 of our 21 Day Fitness Challenge (Int). An intermediate to advanced HIIT-style cardio workout, with knee-friendly, low-impact options provided. All moves will be performed from the standing position, no equipment required.

  • Dirty Dozen - Pt 2

    Day 11 of our 21 Day Fitness Challenge (Int). Same workout as Day 1, this time using heavier weights. An intermediate to advanced, whole-body, functional strength workout. All you need are dumbbells, a yoga mat and the ability to count to twelve! Equipment: 2 sets of dumbbells, yoga mat

  • Mobility and Stretch - Active Recovery

    Day 12 of our 21 Day Fitness Challenge (Int). An all-level restorative class focusing on dynamic chest, shoulder and hip-opening moves to counteract the effects of our modern lifestyle.

    Equipment: yoga mat, optional bolster or rolled-up towel

  • Superset Leg Workout

    Day 13 of our 21 Day Fitness Challenge (Int). Build muscle & strength with this same muscle group superset workout. An intermediate to advanced lower body strength workout with some extra emphasis on the inner and outer thighs. Exercises will include squats, deadlifts and lunges (with knee-friend...

  • BOSU Cardio & Core

    Day 14 of our 21 Day Fitness Challenge (Int).

    A short, intermediate to advanced HIIT-style cardio workout, with knee-friendly, low-impact options provided. You'll start with standing cardio, move to standing core work and finish with a seated stretch.

    Please note: BOSU ball is optional; alter...

  • Dumbbell MetCon

    Day 15 of our 21 Day Fitness Challenge (Int). Metcon, or metabolic conditioning. An intermediate to advanced HIIT-style whole-body strength, cardio and core workout, with knee-, shoulder- and wrist-friendly options provided. Cardio moves will be performed from the standing position. Strength exer...

  • Total Body Mobility with Core

    Day 16 of our 21 Day Fitness Challenge (Int). An all-levels mobility and core class, focusing on dynamic chest, shoulder and hip-openers and core strengthening exercises. Bring a BOSU ball if you have one (options provided for those without).

  • Full Upper Body Strength Work

    Day 17 of our 21 Day Fitness Challenge (Int). This intermediate upper body strength workout will challenge you - in all the right places. Shoulder and wrist-friendly also options provided.

    The workout will incorporate dumbbells, a yoga mat and a stability ball (if you have one).

  • Tabata + Core

    Day 18 of our 21 Day Fitness Challenge (Int). This short, intermediate Tabata-style cardio workout will get you sweating! Knee-friendly, low-impact options provided and you'll start with standing cardio, and then move to standing and seated core work.

    All you need is a yoga mat, a dumbbell and ...

  • Leg Day & Abs

    Day 19 of our 21 Day Fitness Challenge (Int). An intermediate lower body strength workout with an awesome little ab workout at the end. Exercises will include squats, deadlifts and lunges (with knee-friendly options provided for those who don't lunge).

    You will need dumbbells, with the optiona...

  • Total Body Mobility + Restorative

    Day 20 of our 21 Day Fitness Challenge (Int). An all-levels restorative class focusing on dynamic chest, shoulder and hip-opening moves to counteract the effects of our modern lifestyle.

    In addition to a yoga mat, bring a bolster or rolled up towel to act as props.

  • Dirty Dozen Pt 3

    Day 21 of our 21 Day Fitness Challenge (Int). Let's wrap up our 21 days together with our Dirty Dozen Workout - and this time with heavier weights.

    Equipment needed 2 set of dumbbells and a mat.