START Moving - JUST MOVE by KaisaFit

START Moving

Your First Workout

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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.

31 Workouts Level: Start

5-Minute Seated

Your First Workout

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.

Seated Mobility

Seated Mobility

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

Seated Calm

Seated Calm

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

Back Relief

Mobility, Stretch Chair

Back Relief

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

Mobility, Stretch Chair

Chair Mobility

Chair Mobility

This is a simple, short routine to mobilize your neck, shoulders, and back without standing up!

Wake and Shake

Wake and Shake

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

Open Your Shoulders

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.

Wake Up

Wake Up

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

5-Minute Standing

Move and Step

Move and Step

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

Punch and Stretch

Cardio, Mobility

Punch and Stretch

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

Cardio, Mobility

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

March and Stretch

Bodyweight, Mobility

March and Stretch

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

Bodyweight, Mobility

Quick Sweat

Quick Sweat

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

Jog It Out

Jog It Out

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

Hip Opener

Hip Opener

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

5-Minute Skill Building

Hinge

Bodyweight Chair

Hinge

You’re probably already doing hinges in your daily life, any time you pick something up off the ground or lean forward to sit down. If you experience knee or back pain, this move is especially important! In this Start with 5, Kaisa dives into the proper form for hinges, so you can be mindful of your form even when you're just bending over to pick something up.

Bodyweight Chair

Squat

Bodyweight Chair

Squat

Are you sitting down? If you are, you performed a squat today! Which means it’s especially important to have good form, since we do it so often throughout the day. Join Kaisa for a quick exploration into this basic, foundational move.

Bodyweight Chair

Pull

Bodyweight Chair

Pull

This Start with 5 talks about pulling movements, which allows us to strengthen our back. Why is this important? A stronger back = better posture and a reduced risk of injury. Let's go, Team!

Bodyweight Chair

Plank

Bodyweight Chair

Plank

The plank is a tried-and-true core strengthening move that is a great exercise to have on your movement journey. Love it or hate it, join Kaisa as she breaks down this foundational move -- hopefully you'll love it by the end!

Bodyweight Chair

Balance

Bodyweight Chair

Balance

We use our balance when we sit, turn our head, and walk -- it's foundational not just to our movement practice, but to our everyday lives! Improving balance can help reduce the risk of falls and injuries, and who doesn’t want that? Join Kaisa in this Start with 5 as we learn all about how to consciously (and safely!) work on our balance.

Bodyweight Chair

Foundation Day 1

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.

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

Foundation Day 2

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.

How has movement improved other areas of your life?

Foundation Day 3

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!

What Do You Think So Far?

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

LEAVE A REVIEW

Foundation Day 4

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!

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

Foundation Day 5

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!

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

START Mobility Short

START Mobility Short

We've worked hard this week, so now it's time to recover our body. Mobility training helps to reduce any restrictions within the body by increasing the range of motion within each joint. The ability to move freely within your body not only helps you FEEL your best, but it can help alleviate chronic pain, reduce injuries, and get you back into movement.

Did today’s movement make you feel empowered in your body?

START Mobility Long

START Mobility Long

Your body has done so much work for you, now it's time to give it a little TLC. Today we will go through a full mobility routine, so grab your mat, listen to your body and BREATHE!

WAY TO SHOW UP FOR YOURSELF!

I am beyond proud of you! Take a moment to check-in, how are you and your body feeling?

Looking for more?

START Strong Short

START Strong Short

You've built the foundation, now it's time to get focused on specific routines. Today's workout is all about STRENGTH. A strong foundation helps to establish proper form and prep for more advanced movement down the road!

What did you learn about yourself and your body today?

START Strong Long

START Strong Long

This week our routines will get a little longer. You have all the tools you need, now is the time to put it to the test. Get ready to feel confident and empowered in your body.

How do you see these movements being applicable to your everyday life?

START Sweat Short

START Sweat Short

In a rush? This routine is great when you want to still get your sweat on but don’t have much time to commit. Any movement counts towards feeling your absolute best! Today is all about cardio! Cardio is any exercise that elevates your breathing and strengthens your heart and lungs. Which means we'll be getting our heart rate up and our sweat on!

Where did you encounter struggles and how did you deal with them?

START Sweat Long

START Sweat Long

Today we are stepping it up a notch! It's time to show yourself how far you've come with this high energy routine. Go challenge yourself and have fun. You've got this!

Did today’s movement make you feel empowered in your body?

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START Program Guide

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