At Moves, we design training programs to help you feel strong, capable, and confident — no matter your goals or life phase. Whether you’re here for daily structure, focused training, or just need a plan that flexes with your schedule, there’s a program for you.
Which program is best for you? Take the quiz in the bottom right of this screen to be matched with your perfect Moves App program! You can also take the quiz under the Programs tab within the app:  |
Our programs fall into four main categories:
Our Core Ongoing Main Programs
Best if you want structure and accountability, week after week.
These are our flagship training tracks.
New workouts are released each week at the same time for everyone, so you’re moving alongside thousands of other Moves members.
You’ll always know what’s next, with a plan designed by our coaches and physical therapists to keep you progressing safely and effectively.
Our Fixed-Length Programs
Best if you have a specific goal or life phase in mind.
These are goal-focused programs you start on your own schedule.
Perfect for things like training through pregnancy, preparing for a race, or completing a defined challenge.
You can pause, stop, or restart anytime.
Our Add-On Supplemental Programs
Best if you want to layer in extra work toward a specific skill or strength.
Think of these as mini-series you can combine with your main program.
Examples include building core strength, improving mobility, or increasing your mile pace.
They’re progressive and multi-week, designed to complement — not replace — your main workouts.
Our Temporary Supplemental Programs
Best if you need flexibility during travel, recovery, or changing schedules.
Short-term programs that give you structure when your usual training isn’t possible.
Examples: bodyweight-only workouts for travel, lighter “deload” weeks, or routines for limited equipment.
These make sure you can keep moving without losing momentum.
Weekly Moves
New Workouts Every Week
Stay consistent and move with purpose! This program delivers five new sessions each week, designed to build a strong, functional, and balanced body. With 30–60 minute options, PT-approved modifications, and easy-to-swap alternatives, every workout is adaptable to your level while helping you make long-term progress.
Difficulty: Intermediate
Program Length: Ongoing
Cadence: 3 – 5x per week
Average Workout Length: 30 – 70 minutes
Sample Weekly Schedule:
Mon: Legs + Glutes
Tue: Upper Body
Wed: Conditioning + Deep Core
Thu: Back + Chest
Fri: Full Body + Deep Core
Equipment Needed: Dumbbells, Bands, Elevated Step, Barbell, Kettlebell, Exercise Ball
💡 Pro tip: Take your strength further by pairing Weekly Moves with one of our three Core Moves phases — progressively building power, stability, and confidence.
Beginner Moves
The Perfect Starting Point
Looking to rebuild confidence and strength? Beginner Moves is designed for anyone returning to training or wanting a solid foundation to progress from. Developed with expert care by Dr. Brandon Moss, PT, it provides a progressive, approachable plan to strengthen your body, improve coordination, balance, and core stability — so you’re ready to step into Weekly Moves or one of our intermediate programs.
Difficulty: Beginner
Program Length: 6 weeks
Workouts: 23
Average Workout Length: 30 – 45 minutes
Sample Weekly Schedule:
Upper Body
Lower Body
Conditioning + Cardio
Back + Chest
Full Body
Equipment Needed: Dumbbells, Bands, Elevated Step
Mom Moves
Safe Prenatal Training
Stay strong and confident throughout pregnancy with Mom Moves. Developed with Pelvic Floor PT and Women’s Health experts, this program adapts to your changing needs with three trimester-specific phases. Each workout supports strength, mobility, and overall wellness so you can move safely and effectively.
💡 Pro Tip: Start in the phase that matches your current trimester, and transition to the next phase as your pregnancy progresses — this ensures the guidance stays aligned with your body and stage.
Difficulty: All levels
Program Length: 34 weeks
Workouts: 170
Average Workout Length: 30–60 minutes
Sample Weekly Schedule:
Lower Body
Upper Body
Conditioning + Cardio
Core & Mobility
Full Body
Equipment Needed: Dumbbells, Bands, Elevated Step
Postpartum Moves
Progressive Postpartum Training
Ease back into movement with Postpartum Moves, a program designed to reconnect your core and rebuild full-body strength. Developed with Dr. Lizzie Kieffer, PT, it progresses from gentle core work to functional bodyweight patterns, resistance training, and higher-intensity sessions — helping you move confidently and safely.
💡 Pro Tip: Phase 1 is perfect for those in the early stages of postpartum recovery, while those further along may start in Phase 2. Take our quiz to see which week is best for you.
Difficulty: Beginner
Program Length: 10 weeks
Workouts: 3–5x per week
Average Workout Length: 20–45 minutes
Sample Phases & Schedule:
Phase 1: Gentle Core Reconnection, Mobility, Bodyweight
Phase 2: Upper Body, Lower Body, Core + Mobility, Full Body
Phase 3: Upper Body, Lower Body, Core + Mobility, Full Body
Equipment Needed: Dumbbells, Resistance Bands, Elevated Surface, Pilates Ball
C-Section Scar Recovery Program
For those healing from a C-section, we offer a 10-week Scar Recovery Program (3x/week), designed to layer on top of Postpartum Moves. This program focuses on gentle, progressive techniques to support scar desensitization, mobility, and deeper core reconnection.
Even if your C-section was months—or years—ago, you can still benefit. Scar massage can ease pain, restrictions, or hypersensitivity that may have persisted. Think of scar tissue like tangled hair in a brush—it can always be worked through, but we go gently and incrementally, no matter the timeline. Learn more here.
Commit Performance
Our Hybrid Training Program for Runners
Take your fitness to the next level with Commit Performance, a 12-week hybrid program by Melissa Kendter. Combining strength, hypertrophy, and endurance, this program blends strength sessions, running, plyometrics, core and mobility work, plus recovery — helping you build muscle, improve running performance, and boost overall fitness.
Difficulty: Intermediate
ProgramLength: 12 weeks
Workouts: 5-6x per week
Average Workout Length: 30–60 minutes
Sample Weekly Schedule:
Mon: Strength – Upper Body
Tue: Run – Speed Run
Wed: Strength – Legs & Glutes
Thu: Recovery
Fri: Strength – Full Body
Sat: Run – Long Run
Equipment Needed: Dumbbells, Bands, Elevated Step
Optional: Smart GPS tracking device (Garmin, Apple, or app) for recording outdoor runs
Race Day Guides: 5K, Half-Marathon, Full-Marathon
Train for Your Next Race
Whether you’re running your first 5K or aiming for a full marathon, Race Day Guides help you train smart and confidently. Each program combines running sessions with full-body strength training to build endurance, power, and resilience — so you show up race day strong and prepared.
Our Race Programs:
Commit 5K – Beginner & Intermediate | 8 weeks
Commit Half Marathon – Beginner & Intermediate | 12 weeks
Commit Full Marathon – Intermediate | 16 weeks
Full Marathon Notes:
Before starting the Full Marathon program, it’s important to have a solid running base. Make sure you can:
Run consistently for several weeks
Complete moderate distances without discomfort
Maintain proper form during longer runs
If you meet these prerequisites, you’re ready to start! If not, spend 4–6 weeks building your base with our Commit 5K, Commit Half Marathon, or Commit Performance program so you’re fully prepared — marathon training is a major commitment, and planning ahead sets you up for success.
Strength Moves
Maximize Your Strength
Take your strength to the next level with Strength Moves, a program built around compound lifts, accessory work, and mobility exercises. Developed with a Physical Therapist and Strength & Conditioning Specialist, it emphasizes progressive overload to help you safely maximize performance and build functional, long-term strength.
Difficulty: Advanced
Program Length: 18 weeks
Workouts: 97
Average Workout Length: 45–80 minutes
Sample Weekly Schedule:
Push – Upper Body
Pull – Lower Body
METCON
Pull – Upper Body
Push – Lower Body
Optional Accessory
Equipment Needed: Barbell, Squat Rack, Pull-Up Bar, Dumbbells, Resistance Bands, Elevated Step
Endurance Moves
Beloved by Runners and Athletes
Level up your endurance with Endurance Moves, designed for runners and endurance athletes who want to strengthen their body, prevent injury, and improve cardio performance. Developed with Physical Therapy and Strength & Conditioning experts, this program blends strength, mobility, and conditioning for long-term results.
Difficulty: Intermediate
Program Length: 16 weeks
Workouts: 64
Average Workout Length: 15–45 minutes
Sample Weekly Schedule:
Lower Body + Preferred Cardio
Upper Body + Core + Preferred Cardio
Full Body
Mobility
Self-Prescribed Cardio
What is Self-Prescribed Cardio?
These blocks are your chance to do your preferred cardio activity — running, hiking, cycling, or any other movement you enjoy. They’re ideal for cyclists, triathletes, or anyone who loves variety. Suggested intensity, warm-up, and cool-down guidance are provided to help you maximize your session safely.
Equipment Needed: Dumbbells, Bands, Elevated Step, Cardio Equipment (optional)
Core Moves
Build and Rehab Core Strength
Strengthen your core with a program designed alongside a Pelvic Floor Physical Therapist. Move confidently from gentle breath work to advanced core training, broken into three progressive phases (plus a pre-phase for those returning from surgery) that you can repeat as needed. This builds a strong foundation for deep core, pelvic floor, and breath connection.
Difficulty: All levels
Program Length: 18–22 weeks
Workouts: 60
Average Workout Length: 10–30 minutes
Focus Areas: Core, Breathwork, Mobility
Equipment Needed: Pilates Ball, Resistance Bands
Deload Week
Recovery
Take a reset with Deload Week, a one-week program designed to give your body and mind the recovery they need after high-intensity training. Perfect for when you’re feeling fatigued, noticing dips in performance, or just craving a lighter week, this program helps you stay active while honoring your body — keeping you moving without overdoing it.
Travel Moves
Travel-Friendly Training
Stay on track wherever life takes you with Travel Moves, our on-the-go program featuring bodyweight or band options. Choose from full-body or muscle-specific sessions designed for variety, efficiency, and progress — all without the need for a full gym.
Difficulty: Intermediate
Program Length: 1 week
Workouts: 5
Average Workout Length: 45 minutes
Program Options & Sample Schedule:
Bands: Lower Body, Upper Body Push, Conditioning & Core, Upper Body Pull & Core, Full Body
Bodyweight: Lower Body, Upper Body Push & Core, Full Body, Conditioning & Core, Full Body Blast
Equipment Needed:
Bands Program: Small loop bands, fabric bands, or long bands (alternatives always provided)
Bodyweight Program: No equipment needed
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!