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.
Seasonal Programs & Challenges
Limited-time programs that run on a set schedule — enrollment opens and closes on specific dates.
Move Together — Move Together is Moves App’s signature 5-week challenge — designed to give you a powerful “push phase” in both workouts and nutrition, while connecting you with a community of thousands moving right alongside you. Since it’s only offered once or twice a year, it’s truly a special event.
Move Together is not currently available. Next round expected Fall 2026. Learn more here.
Master Your Move — 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.
Summer 2026 is live now! Currently available through September 13, 2026. Learn more here.
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. Every workout comes with PT-approved modifications and easy swaps, so it flexes to your level while helping you make long-term progress. Choose the 30-minute version on a tight day, or go with the 60-minute option — which adds extra rounds and reps — when you’ve got more time.
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.
Foundation Moves
The Perfect Starting Point
Looking to rebuild confidence and strength? Foundation Moves is built for anyone returning to training or wanting a solid base to grow from. Developed with expert care by Dr. Brandon Moss, PT, it’s a progressive, approachable plan that strengthens your body while improving coordination, balance, and core stability — with Core Moves Phase 1 already built in, so you’ll be ready for Weekly Moves or another intermediate program when you’re done. You’ll start with three strength workouts and two low-intensity (LISS) cardio days each week, gradually working up to five strength sessions; from there, Core Moves Phase 2 is the natural next step. It’s also a great starting point if weight loss and toning are on your radar — the program lays the groundwork for whatever’s next.
Difficulty: Beginner
Program Length: 6 weeks
Workouts: 23
Average Workout Length: 30 – 45 minutes
Sample Weekly Schedule:
Lower Body
Upper Body Push
Conditioning & Deep Core
Upper Body Pull
Full Body
Equipment Needed: Dumbbells, Bands, Elevated Step. Additional equipment requirements may vary between the Gym and Home versions of the program.
💡 Special Consideration: Foundation Moves is also suitable for individuals recovering from surgery, as it includes Core Moves Phase 1, eliminating the need for separate core-focused programs during recovery. This provides a balanced and gradual approach to rebuilding strength.
Mom Moves
Safe Prenatal Training
Stay strong and confident throughout pregnancy with Mom Moves. Developed with Pelvic Floor PT and Women’s Health experts, it adapts to your changing needs across three trimester-specific programs — one each for Trimester 1, 2, and 3 — so every workout supports strength, mobility, and overall wellness as your body changes.
💡 Pro Tip: Under Programs > Prenatal, start the trimester program that matches where you are now. When you move into your next trimester, end the program you’re on and start the next trimester’s from Week 1 — Mom Moves won’t advance you automatically, and switching keeps the guidance aligned with your body and stage. Learn more here.
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, built 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, whether you’re a few weeks or several months postpartum, including if you’re managing diastasis recti.
💡 Pro Tip: Phase 1 is perfect for those in the early stages of postpartum recovery, while those further along may start in Phase 2. Learn more here. If you are 6 weeks postpartum and ready to begin more active workouts, you can start at Week 4 or 5 of the Postpartum Moves program, depending on your readiness and comfort level.
Difficulty: Beginner
Program Length: 10 weeks
Workouts: 3–5x per week
Average Workout Length: 20–45 minutes
Sample Phases & Schedule:
Phase 1 (Weeks 1–4): Gentle core reconnection and mobility, working up to bodyweight movement
Phase 2 (Weeks 5–7): Strength training with weights begins
Phase 3 (Weeks 8–10): Heavier strength work, targeted by muscle group
Equipment Needed: Dumbbells, Resistance Bands, Elevated Surface, Pilates Ball
What's After Postpartum Moves?
If you've finished this program, you've got some options as to what's next. We'd recommend starting Weekly Moves 30-minute versions alongside Core Moves Phase 2. If Weekly Moves feels too advanced, Foundation Moves is an excellent alternative to build strength and confidence before progressing. Learn more here.
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. It blends strength sessions, running, plyometrics, core and mobility work, and recovery — combining strength, hypertrophy, and endurance to help you build muscle, improve your running, and boost overall fitness. Specific running workouts and weekly interval sessions, exact timing included, are built right into the schedule — so if you want your cardio fully mapped out rather than self-directed, this is the program for that.
Difficulty: Intermediate
Program Length: 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, make sure you’ve already got a solid running base. You should be able to:
Run consistently for several weeks
Complete moderate distances without discomfort
Maintain proper form during longer runs
If that sounds like you, you’re ready to start! If not, spend 4–6 weeks building your base with Commit 5K, Commit Half Marathon, or Commit Performance first — marathon training is a big commitment, and a little extra prep now pays off later. And if you’re deciding between our two marathon-ready programs: Commit Performance maps out your running for you, while Endurance Moves lets you set your own running schedule.
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 already have a cardio routine going and want to strengthen their body, prevent injury, and improve performance. Developed with Physical Therapy and Strength & Conditioning experts, it blends strength, mobility, and conditioning for long-term results: three strength training days, one recovery/mobility day, and one self-prescribed cardio day built around whatever you’re already doing.
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?
It’s your chance to do the cardio you already enjoy — running, hiking, cycling, or anything else, on your own schedule. Suggested intensity, warm-up, and cool-down guidance is included to help you get the most out of the session safely, but the specific plan is yours to bring. It’s ideal for cyclists, triathletes, or anyone who wants variety alongside their existing routine.
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, Breath-work, Mobility
Equipment Needed: Pilates Ball, Resistance Bands
We also offer a Core Moves: Recovery Program*, designed as a gentle introduction to reconnecting with your core after serious abdominal surgery or injury. This program helps you safely re-engage and strengthen your pelvic floor and deep core, supporting proper healing and preparing your body to return to regular movement.
This program may be a good fit if you’re recovering from:
Hysterectomy
Hernia repair
Most general abdominal surgeries
If you are postpartum, we recommend following our postpartum program, which is specifically designed for that stage of recovery. If you've had a C-section, we have a specific program for that too!
*We recommend checking with your surgeon or healthcare provider before starting any workout program, especially during recovery.
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!