Are You Ready to LEVEL UP?
Ready for More?
Welcome to "Move 2 Improve: Level Up"
— Your Next 30 Day Challenge!
Your 30-Day Intermediate Fitness Program
You started your fitness journey with Move to Improve. Now it's time to take the next step.
Move 2 Improve: Level Up is a 30-day intermediate workout program designed for those who are ready for a little more challenge while continuing to build strength, endurance, balance, and confidence.
Each workout is under 30 minutes, making it easy to stay consistent, even on your busiest days. You'll move through a variety of strength, cardio, mobility, and recovery workouts that work together to help you feel stronger and move better.
Throughout the program, you'll enjoy:
Strength Training
Build total-body strength with functional exercises that improve everyday movement while challenging your muscles in new ways.
Cardio Workouts
Boost your endurance with fun, effective cardio sessions designed to improve heart health and keep you moving.
Mobility & Stretch
Improve flexibility, increase mobility, and give your body the recovery it needs to keep feeling its best.
What makes Move 2 Improve: Level Up different?
✔ 30 Unique Workouts
Every workout is different, giving you new challenges while keeping your workouts fresh and fun.
✔ Balanced Weekly Schedule
Strength, cardio, mobility, and recovery are all built into the program so your body can work hard and recover well.
✔ Under 30 Minutes
Short, effective workouts that fit into your day without sacrificing results.
✔ Progress at Your Own Pace
Modify when you need to, challenge yourself when you're ready, and celebrate every step forward.
Whether you're continuing after the original Move to Improve program or simply looking for an intermediate workout plan that keeps you motivated, Move 2 Improve: Level Up will help you build on the progress you've already made—one workout at a time.
Is Move 2 Improve: Level Up Right for You?
Move 2 Improve: Level Up is designed for those who have a fitness foundation and are ready to keep progressing. If any of these sound like you, you're in the right place.
You've completed Move to Improve
If you've finished the original Move to Improve program and are wondering what's next, this is it. We'll build on the foundation you've already created with new workouts that challenge your strength, endurance, balance, and mobility.
You're ready for more
Maybe you've been exercising consistently for a while and beginner workouts no longer feel challenging. If you're looking for a program that helps you continue making progress without jumping into advanced training, Level Up is a great next step.
You want a plan to follow
One of the hardest parts of working out is deciding what to do each day. With Move 2 Improve: Level Up, that's already taken care of. Simply press play and follow the daily workout knowing your week is balanced with strength, cardio, mobility, and recovery.
You don't have a lot of time
Every workout is 30 minutes or less, making it easier to stay consistent, even on your busiest days.
A little time each day can add up to big improvements over the course of 30 days.
If you're ready to keep building on what you've started, Move 2 Improve: Level Up is here to help you get stronger, move better, and feel more confident with every workout.
Let's keep moving forward—together. 💜
THE WORKOUTS
Each day the workouts will be available at 6:00 AM Eastern Time on Youtube
This 23-minute cardio intervals plus core workout is designed to build endurance and core stability. You'll move through low-impact cardio intervals (40 seconds on, 20 seconds off), followed by a quick core finisher to help you build a solid foundation. Beginner to advanced options are provided.
Grab some dumbbells and get ready for a quick, effective upper-body superset workout. Day 4 targets your entire upper body using two exercises per superset, each performed for 45 seconds with minimal rest between moves. You'll complete three sets of every superset to build strength, endurance, and definition.
Today's workout is a 20-minute HIIT session focused on short, powerful bursts to improve cardiovascular conditioning and power. You'll complete three rounds of timed intervals (30 seconds of work, 15 seconds of rest) using bodyweight moves that keep intensity high, while offering low-impact options to help you maintain strong, controlled form throughout.
Kick off Day 1 with this 24-minute full-body strength workout! Grab your dumbbells as we target your upper body, lower body, and core through functional movements designed to build both strength and confidence. You'll perform 5 exercises for 45 seconds of work and 15 seconds of rest, cycling through the circuit for 3 total rounds.
.png)
Get ready to fire up your entire lower body with this 27-minute AMRAP-style workout! AMRAP stands for "as many rounds as possible" — you'll move with purpose and push yourself to complete as many quality rounds as you can within an eight-minute time cap. Grab your dumbbells for this workout designed to build strength, boost endurance, and leave you feeling strong.
Grab some dumbbells and hit play! Day 5 brings a 28-minute strength and cardio interval workout. We'll alternate between strength and cardio exercises with 45 seconds of work and 30 seconds of rest — 8 moves performed for 2 rounds.
.png)
This 16-minute stretch and recovery session focuses on slowing down, releasing tight muscles, and improving mobility. This gentle class uses controlled breathing and longer holds to help your body recover, reset, and feel refreshed as you prepare for the week ahead.
Today we're focusing on unilateral strength and core — meaning you'll work one side of the body at a time. Using only dumbbells and bodyweight, you'll challenge yourself with 45 seconds of work and 15 seconds of rest for each exercise. Each round of exercises will be performed 3 times. Get stronger every day — Day 8 brings the heat!
Get ready for a steady-state, feel-good cardio routine to improve endurance, cardiovascular fitness, and coordination. This workout is a non-stop, low-impact (or high-impact) routine that's easy to follow and feels great — a chance to loosen up and let go after all the hard work you've been putting in. Just feel the beat and keep moving!
It's day 10 already!! Today we have a 30-minute legs and glutes AMRAP workout — AMRAP stands for "as many rounds as possible." We have a circuit of 5 moves, each performed for a set number of reps, in an 18-minute AMRAP challenge. Oh, and did I mention a bonus? Grab your dumbbells!
Today we're focusing on strengthening your upper body. This 20-minute superset workout is designed to be easy to follow while challenging all of your upper body muscles — think shoulders, chest, back, and arms. We have 3 supersets, each with two moves, performed twice through for a complete, well-rounded session.
This no-equipment workout combines cardio intervals with core strength using a Tabata format of 20 seconds of work and 10 seconds of rest. Each 4-minute Tabata round features 2 exercises designed to keep your heart rate up while strengthening your core — an efficient way to build both endurance and stability in one session.
Today we're slowing things down and focusing on recovery. This 29-minute session is designed to improve mobility and release built-up muscle tension through a slow, full-body stretch flow using a chair for support, with 60-second holds to promote flexibility, relaxation, and a deeper sense of calm as you wind down.
On Day 14, we're cranking up the intensity with a 30-minute total-body workout!! Grab those dumbbells and join me for 3 rounds of compound exercises! Today's format: 50 seconds of work, 10 seconds of rest — PLUS BONUS ABS!! Do your best!
Today we have Cardio and Core — HIIT style. We'll work for 45 seconds and rest for 15, going through each exercise for two rounds. The goal is to build endurance, strengthen your core, and improve balance. Move at a pace that feels right for you, and remember — we're building strength and stamina. YOU GOT THIS!
Grab some dumbbells for a 29-minute AMRAP-style lower body strength workout. Today we start with a 5-minute warmup, then go right into two 10-minute AMRAP blocks of 3 moves for a set number of reps. We finish with a well-deserved 5-minute lower body stretch.
This no-equipment HIIT workout is focused on building cardio power and stamina using 45 seconds of work, 15 seconds of rest, and 2 rounds of intervals. Expect a fun, effective workout that will keep you moving and challenged. As always, modifications will be provided for both high- and low-impact options.
Grab those dumbbells and join me for a quick 25-minute upper body strength workout! This seated workout features three supersets to build true strength. Each superset is performed for 3 rounds with 40/15 timing. The chair allows us to lift a little heavier, so go for it!
We've reached DAY 20 of our Move to Improve 2 series, and today we're rocking a total-body circuit! 💪 This session is designed to build strength and endurance. We'll be moving quickly through 8 exercises with timing of 50 seconds of work and 10 seconds of rest (2 rounds).
Today is all about moving your body, burning calories, and building cardio endurance. Keep moving, do your best, and know that every step gets us closer to bettering our bodies.
We finish with a little core bonus: 2 moves, 45 seconds each, with 15 seconds of rest, for 2 rounds.
In this routine, we're focusing on stretching, recovery, and self-care! It's time to relax, loosen up those muscles, and nourish your body with a gentle, full-body stretch. Remember, you've been working hard — now it's time to embrace this opportunity to relax and rejuvenate.
Let's work hard in this 24-minute workout, alternating between upper body and core strength moves. All moves are performed for 45 seconds of work and 15 seconds of rest, and we'll complete two rounds. All you need are dumbbells.
Let's get moving with a quick 26-minute Tabata-style cardio burn!
This workout is an all-standing, no-equipment challenge with timing of 20 seconds of work, 10 seconds of rest, in 4-minute segments. There are 4 Tabata rounds, plus a warmup and a cooldown!
This 30-minute lower body strength class features eight moves in an interval circuit format. You'll work for 60 seconds with 15 seconds of rest between moves, completing two rounds to challenge your glutes, quads, hamstrings, and calves. All you need are some dumbbells.
Get ready to feel like a total rock star with 20 minutes of Cardio Kickboxing!! This sweaty, HIIT-style workout has 7 moves, performed for 45 seconds of work with 10 seconds of rest — all performed for 2 rounds. All standing, no equipment needed.
Grab some dumbbells for a quick 20-minute full-body strength workout. Today we're counting reps — no timers. There are three supersets in this workout: the first two have 2 exercises each, and the last has three. Each superset is performed twice, with each exercise done for 15 reps.
.png)
DAY 27
You deserve a rest and recovery day after all your hard work this week. Today is a quick 20-minute stretch and recovery routine to help ease sore muscles, reset your body, and allow you to just relax and breathe. Take this time to slow down and give your body the care it's earned — quick, efficient, and much needed!
If you love to move, this workout is going to be so much fun!!! Day 28 is a 30-minute mashup of cardio formats, including old-school aerobics, cardio kickboxing, and fun athletic drills. I'll be keeping it low impact, but feel free to go all out with the high-impact options. Optional light dumbbells will be used for this workout.
.png)
DAY 29
Grab your dumbbells!
Today's format is a strength circuit. We'll work through 7 exercises, performing each for 40 seconds, followed by 20 seconds of rest. Complete all 7 exercises, then repeat the circuit for a total of 3 rounds, building strength and stamina with every round. Plus a PLANK BONUS to finish things off!
We've reached the FINISH LINE of our Move 2 Improve: Level Up program! This final workout is a dynamic cardio mashup, combining all the cardio styles we've explored throughout the program, designed to get you moving and energize your spirit.
