START Moving

12 Workouts Level: Start
Learn the foundations, feel confident and empowered in movement and your body with this 4-week guided program.
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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 is a month long program that includes three at-home workouts a week (strength, cardio and recovery). This next month should be used as an opportunity to hold yourself accountable, try new things, be empowered in your body and ultimately have FUN!START Moving Includes:

  • 4-week guided START Program
  • 12 follow-along workouts (intended use is 3x a week)
  • Post-workout reflections
  • Make sure to join the Private Facebook group led by Kaisa

This 4-week program is designed with YOU in mind. By the end of this program, you’ll develop a sustainable routine with three at-home workouts each week (strength, cardio and recovery). And I’ll be with you every step of the way!

This Program Includes:
Week One
10:52

Foundations 1

Chair

1 Foundations 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

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
13:33

Foundations 2

Chair

2 Foundations 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

How has movement improved other areas of your life?

16:42

Foundations 3

Chair

3 Foundations 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

What Do You Think So Far?

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

LEAVE A REVIEW
Week Two
20:50

Foundations 4

Chair

4 Foundations 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

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

21:28

Foundations 5

Chair

5 Foundations 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

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

05:05

Chair Mobility

Mobility Chair

6 Chair Mobility

This is a simple, short routine to mobilize your neck, shoulders and back without even standing up! What is mobility? Mobility allows you to move a joint through its full range of motion. And why does this matter? 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.

Mobility Chair

What were you most proud of from your workout today?

Week Three
23:32

START Strong Short

Strength Chair

7 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!

Strength Chair

What did you learn about yourself and your body today?

24:37

START Sweat Short

Cardio Chair

8 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!

Cardio Chair

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

13:24

START Mobility Short

Mobility Chair

9 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.

Mobility Chair

What moves brought you the most satisfaction today?

Week Four
42:23

START Strong Long

Strength Chair

10 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.

Strength Chair

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

31:44

START Sweat Long

Cardio Chair

11 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!

Cardio Chair

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

32:46

START Mobility Long

Mobility Chair

12 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!

Mobility Chair

WAY TO SHOW UP FOR YOURSELF!

I am beyond proud of you for completing a month's worth of workouts! Take a moment to check in, how are you and your body feeling?

Looking for more?

Downloads

(Only members can download files)

START Program Guide


Download PDF

Resources

Join the Facebook Group
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