Master Your Move FAQs

You asked. We listened. The challenge that took over last summer is returning — bigger, smarter, and only here for a limited window. Master Your Move is your chance to sharpen the foundational movements that make every workout better: your mile, your plank, your push-up, your pull-up, and — new this year — your Copenhagens. Five focused mini-programs. Eight-minute daily sessions. Real skill gains. All summer long.

A 6-week summer series built to help you master the movements that matter most. Each one focuses on a specific skill with quick, effective 8-minute sessions designed to layer onto whatever program you're already doing. You can choose to level up your:

These are skill-focused mini programs — the kind of work that pays off long after the challenge ends.

June 15 – September 13, 2026. That's it. After September 13, the challenges leave the app. If you've been waiting since last summer, this is your window.

Nope. Start any time after launch from your Programs tab. Just remember the September 13 cutoff!

Yes — fully included with your Moves App monthly or annual subscription. No extra purchase, no upgrade, nothing to unlock. Just head to Programs → Master Your Move when the challenge launches.

Anyone ready to build real skill. Whether you're working toward your first unassisted pull-up or fine-tuning technique you've had for years, the progressions are smart, joint-friendly, and meet you exactly where you are.

Time varies per person, but they are around ~8 minutes each. That's it. Every session is built to be short, focused, and effective — long enough to make real progress on the skill, short enough to fit into the busiest day. No filler, no fluff. Show up for 8 minutes, three times a week, and let the progressions do the work.

Each of the 5 challenges kicks off with a benchmark test to assess your current skill level. Based on how you perform, the workouts split into one of two tracks:

We recommend sticking with the track you test into for the full 6 weeks — even if you re-test above the cutoff later. The programming is designed to build on itself, and staying the course is where the real gains compound.

Throughout the challenge, you'll hit 2–3 additional benchmark tests so you can see your progress in real numbers. Watch your mile time drop, your plank hold climb, your reps stack up — and walk away with proof of what 6 weeks of focused work can do.

Open your Moves App and click Programs → Master Your Move. All 5 challenges live there, ready to go.

Absolutely — that's the point! Each session is just ~8 minutes and built to complement, not replace, your main program. Slot it in as part of your warm-up to prime your body for what's coming, or tack it on as a finisher at the end of your workout.

One thing to be clear about: even though these sessions are short, don't mistake them for a cooldown or a just rest-day filler. They're called challenges for a reason! The work is real, your body is being pushed, and the gains only come if you treat every session like it counts.

Each challenge runs 3 days a week, and the days are fully flexible — slot them in wherever they work best in your training schedule. Two callouts worth knowing:

Listen to your body and make it fit your life — these sessions are here to help you progress, not pile on.

We recommend one at a time — and here's why it matters. Each challenge was built around progressive overload on a single skill, which means the workouts get harder in a deliberate sequence designed to push that one movement forward. Split your focus across two or three at once and none of them get the consistent reps they need to actually land. You'll do a little of everything and master nothing.

The good news: the summer window is long enough to stack challenges in sequence. If you start on June 15 and stay consistent, you can realistically complete two (or more!) challenges before the September 13 deadline. The key is finishing one fully before starting the next, so each skill has room to compound.

How do you pick your first one? Go with the skill that matters most to you right now, or the one you've been quietly avoiding (often the same answer). Build the win, then move on.

Most sessions are bodyweight only, so you can jump in without much. That said, equipment varies by challenge — some programs use a few light pieces in their progressions. Across the five challenges, you may see:

You won't need all of this for any single challenge — each program calls for a different mix. And alternatives are always offered for every exercise, so if you don't have a piece of equipment on the list, you're never stuck!

Every pregnancy and postpartum experience is uniquely personal, and some challenges may be more suitable than others depending on your specific season. Rather than label exercises as "safe" or "unsafe," we want to give you the information to decide what's right for you alongside your healthcare provider.
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A few things to keep in mind:

The Master Your Move challenges weren't designed specifically for pregnancy or postpartum the way our prenatal and postpartum programs were (learn more about those here!) — but if you feel confident in your fitness level and ability to modify, you're absolutely welcome to enjoy these mini skills challenges. Trust yourself, listen to your body, and keep the reminders above in mind as you go.

Try this:

This is a limited series. September 13, the challenges will leave the app. If mastering your mile, push-up, pull-up, plank, or Copenhagens has been on your list — this summer is the time. Lock in. Show up. Master your move.