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Your First Workout

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Are you looking for the perfect place to START Moving?

Whether you’re completely new to movement, recovering from an injury, or just jumping back in, these workouts will give you the tools and guidance you need to START moving.

This month-long program will get us moving 5 times a week. Week One focuses on building a daily habit with seated 5-minute workouts. Week Two moves to standing 5-minute workouts, prepping us for Week Three’s longer workouts. By Week Four, we’ll be confidently moving through 20-minute routines.

28 Workouts Level: Start
Week One (5 minute seated)
05:10

Your First Workout

Mobility Chair

Your First Workout

Welcome to your first workout! If you’ve got five minutes in your day to spare, that’s enough to start building up a habit of regular movement. No equipment needed — you can do this seated workout at your desk, on your couch, even on the edge of your bed.

Mobility Chair
04:56

Back Relief

Mobility, Pain Relief, Stretch Chair

Back Relief

Ready to show your back some love? Join Kaisa for a quick back stretch!

Mobility, Pain Relief, Stretch Chair
05:07

Open Your Shoulders

Mobility, Pain Relief

Open Your Shoulders

Take a break and give your shoulders some love! This 5 minute workout will open up tight shoulders and get you feeling great.

Mobility, Pain Relief
05:10

Wake and Shake

Cardio Chair

Wake and Shake

Shake off that morning sluggishness and get your body energized for the day ahead.

Cardio Chair
05:14

Seated Mobility

Mobility Chair

Seated Mobility

Grab a chair and join Kaisa for this short and sweet 5-minute mobility flow!

Mobility Chair
00:16

First Rest Day

First Rest Day

Congrats on completing the first week of the START Challenge! I’m so proud of you for making this commitment to yourself and building the foundation of a daily movement habit. Today is your first official rest day! The key on rear days is to listen to your body. Maybe you get a little movement in, or maybe you take the day off. Either way, congrats on completing week one, get ready for some fun new workouts next week!
00:10

REST DAY

REST DAY

Today is a rest day, check-in with your body and see what you need! Maybe you take it completely off, go for a walk, or you head to the library and do a Mobility Recovery workout.
Week Two (5 minute standing)
04:58

March and Stretch

Mobility

March and Stretch

March your way into an energy boost in under 5 minutes!

Mobility
05:02

Move and Step

Cardio

Move and Step

Short on time? Squeeze in a little cardio with Kaisa in this 5 minute workout!

Cardio
05:03

Punch and Stretch

Cardio, Mobility

Punch and Stretch

Mobilize your shoulders and sneak in some cardio in this stretching + punching combo workout.

Cardio, Mobility
05:12

Chair Stretch

Mobility, Stretch Chair

Chair Stretch

Feeling tight? Loosen up with this short chair stretch before returning to your busy day.

Mobility, Stretch Chair
05:13

Quick Sweat

Cardio Chair

Quick Sweat

Have a little time to kill? Pull over a chair and move with Kaisa for 5 minutes of quick cardio!

Cardio Chair
00:10

REST DAY

REST DAY

Today is a rest day, check-in with your body and see what you need! Maybe you take it completely off, go for a walk, or you head to the library and do a Mobility Recovery workout.
00:10

REST DAY

REST DAY

Today is a rest day, check-in with your body and see what you need! Maybe you take it completely off, go for a walk, or you head to the library and do a Mobility Recovery workout.
Week Three (Start Challenge)
10:52

Foundation Day 1

Chair

Foundation Day 1

Welcome to Foundations! This series helps ease you into working out, breaks down basic exercises, and hopefully gets you empowered and excited to try more! We’ll be starting in a seated position — you won’t need to stand up at all for this workout.

Chair
05:16

Wake Up

Mobility Chair

Wake Up

Start your day off right and set yourself up for success with a few minutes of intentional movement.

Mobility Chair
13:33

Foundation Day 2

Chair

Foundation Day 2

Workouts can seem overly complicated or complex, but almost all exercise actually stems from just a handful of moves. Learning these foundational moves — how they feel in our body, how to get in and out of them — will hopefully make you feel empowered and more comfortable to try new and more challenging exercises.

Chair
05:01

Hip Opener

Mobility, Pain Relief Chair

Hip Opener

Wake up those hips with some gentle stretches that’ll have you feeling better in no time!

Mobility, Pain Relief Chair
16:23

Foundation Day 3

Chair

Foundation Day 3

Now that we’re more comfortable in the fundamental movements, we’re gonna kick things up a notch, put those moves together, and turn them into a cohesive workout flow! Grab a chair and water bottle and let’s go!

Chair
00:10

REST DAY

REST DAY

Today is a rest day, check-in with your body and see what you need! Maybe you take it completely off, go for a walk, or you head to the library and do a Mobility Recovery workout.
00:10

REST DAY

REST DAY

Today is a rest day, check-in with your body and see what you need! Maybe you take it completely off, go for a walk, or you head to the library and do a Mobility Recovery workout.
Week Four (Last week of the challenge!)
20:50

Foundation Day 4

Chair

Foundation Day 4

We’re going to continue to build on the things you’ve learned so far and add a bit more of a challenge. This is a total-body workout to build strength and get your heart rate up. Remember to listen to your body, take a breather when needed and HAVE FUN!

Chair

CONGRATULATIONS!

Come celebrate with us in the JUST MOVE Facebook Group! Getting started is the hardest part — and that's behind you now!

JUST MOVE FACEBOOK GROUP
05:09

Jog It Out

Cardio Chair

Jog It Out

A little cardio, a little hip opening – this workout is the best of both worlds!

Cardio Chair

How has movement improved other areas of your life?

21:28

Foundation Day 5

Chair

Foundation Day 5

We’re keeping things moving and adding some spice to today’s workout. We’ll push further through the movements you’ve already learned, plus we'll integrate some popular moves you may have heard of. This is the last Foundations workout, congrats on this milestone!

Chair

What Do You Think So Far?

Congratulations on completing your first week! Tell us what you think!

LEAVE A REVIEW
05:03

Seated Calm

Mobility Chair

Seated Calm

Cultivate calm during this brief workout with plenty of deep breathing and stretching.

Mobility Chair

What motivates you to move? What inspired you to move today?

20:38

Start Cardio

Cardio Chair

Start Cardio

Third times the charm in this dynamic beginner cardio workout that will up your sweat quotient and leave you feeling GREAT! All you need is a chair and your powerful body!

Cardio Chair
00:10

REST DAY

REST DAY

Today is a rest day, check-in with your body and see what you need! Maybe you take it completely off, go for a walk, or you head to the library and do a Mobility Recovery workout.
00:10

REST DAY

REST DAY

Today is a rest day, check-in with your body and see what you need! Maybe you take it completely off, go for a walk, or you head to the library and do a Mobility Recovery workout.

Take time to make an intention for your next workout. What do you want to accomplish?

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