We’re excited to share a big update that’s been thoughtfully designed to better support you at the very start of your Moves journey. Earlier this year, Beginner Moves officially evolved into Foundation Moves — and it’s getting a major glow up.
This isn’t just a name change. Foundation Moves is a more intentional, more supportive, and more effective way to bridge the gap between not working out and confidently stepping into our Weekly Moves Workouts.
Why the Change?
Over time, we noticed a gap:
Users returning after time away needed more structure before jumping into Weekly Moves
Brand new exercisers wanted more coaching tips, clarity, and confidence
Some members wanted to slow down and relearn core lifts properly
Foundation Moves was built to solve all of that. It closely mirrors the structure, exercises, and expectations of Weekly Moves — just with simpler progressions, more guidance, and a gradual build.
What Is Foundation Moves?
Foundation Moves is a 6-week program designed to:
Rebuild consistency
Teach and reinforce proper movement patterns
Gradually increase workout frequency and complexity
Fully prepare you for Weekly Moves
Think of it as your on-ramp to long-term strength and performance.
In-App Coaching Tips (A Major Upgrade)
Foundation Moves includes trainer tips and videos built directly into your workouts, offering:
Clear exercise explanations
Coaching cues you can apply immediately
Extra confidence when trying new movements
This added layer of education helps ensure you’re not just doing the workouts — you’re understanding them.
Program Overview + Split
Duration: 6 weeks
Workout Length: 30 minutes
Versions: Home and Gym options available
Weekly Structure Progression
Weeks 1–2: 3 strength workouts per week, complemented by 2 Low-Intensity Steady-State (LISS) cardio sessions
Weeks 3–5: 4 strength workouts per week
Week 6: 5 strength workouts per week
By the end of the program, you’ll be fully aligned with the rhythm and demands of Weekly Moves.
Foundation Moves works intentionally toward a 5-day Weekly Moves-style split, including:
Lower Body
Upper Body Push
Conditioning & Deep Core
Upper Body Pull
Full Body
Whenever possible, we use existing Weekly Moves splits and exercises — just introduced earlier with lower complexity so nothing feels unfamiliar when you transition.
Training Style & Structure
Workouts are designed to feel approachable but purposeful, and may include:
Circuits (3–4 exercises)
Supersets (2 exercises back-to-back)
Occasional single-exercise focus
As the weeks progress, you’ll notice:
More complex rep schemes
Increased volume
Greater confidence moving between exercises
Optional challenges are also introduced throughout the program, which will give you great exposure for what you’ll see later in Weekly Moves.
What about Core Moves?
You might be wondering how core training fits into Foundation Moves — and we’ve got you covered.
Core Moves Phase 1 is already built into Foundation Moves, so there’s no need to add extra core workouts on top. As you move through the program, you’re already building a strong, stable foundation through intentional core engagement woven into each workout.
Once you graduate from Foundation Moves and transition into Weekly Moves, you can absolutely layer in additional core work if you’d like. That’s a great time to start Core Moves Phase 2 for more targeted progression.
Think of it this way:
Foundation Moves sets the base 💙 — and Core Moves builds on it when you’re ready.
Who Is Foundation Moves For?
Foundation Moves is perfect if you:
Are brand new to exercise
Are coming back after time away
Want to refocus on proper form and technique for core Moves lifts
Prefer more coaching tips and education built into your workouts
Enjoy having gym equipment options alongside home versions
Want the program that will prepare you most fully for Weekly Moves
Are returning from an injury and want a gradual reintroduction to fitness
If that sounds like you — Foundation Moves is your place to start (or restart).
You’ve got this. Let’s build your foundation 💪
If you have any questions or need assistance, our Support Team is here to help. Contact us anytime at support@movesapp.com—we’re dedicated to making sure you have the best experience possible!