The Moves App offers a variety of well-rounded fitness programs designed to help you achieve your health and fitness goals, whether you are a beginner or an advanced athlete. Here’s an overview of the programs available:
Weekly Moves
New workouts every week
This popular program brings you five new sessions each week. Rooted in foundational strength training, it offers flexible 30/60-minute options with Physical Therapist modifications and user-friendly alternatives, ensuring a fit and functional physique and long-term progress.
Difficulty: Intermediate
Program Length: Ongoing
Cadence: 3-5x per week
Average Length: 30-70 minutes
Schedule:
M: Legs + Glutes
T: Upper Body
W: Conditioning + Deep Core
T: Back + Chest
F: Full Body + Deep Core
Equipment: Dumbbells, Bands, Elevated Step, Barbell, Kettlebell, Exercise Ball
Core Moves
Build & rehab core strength
Strengthen your core with a specialized program designed in collaboration with a Pelvic Floor Physical Therapist. Progress from gentle breath work to advanced core training, laying the foundation for deep core, pelvic floor, and breath connection work.
Difficulty: All levels
Program Length: 18-22 weeks
Workouts: 60
Average Length: 10-30 minutes
Schedule: Core, Breathwork, Mobility
Equipment: Pilates Ball, Resistance Bands
Mom Moves
Safe prenatal training
Developed with experts in Pelvic Floor PT and Women's Health, this prenatal program tailors training to your changing needs throughout pregnancy. With three trimester-specific phases, it empowers you to stay active, strong, and confident.
Difficulty: All levels
Program Length: 34 weeks
Workouts: 170
Average Length: 30-60 minutes
Schedule: Lower Body, Upper Body, Conditioning Cardio, Core & Mobility, Full Body
Equipment: Dumbbells, Bands, Elevated Step
Beginner Moves
Perfect starting point
Ideal for anyone new to exercise or returning after time off. Developed with expert care by Dr. Brandon Moss, PT, it provides a progressive approach to building strength, coordination, balance, and core strength.
Difficulty: Beginner
Program Length: 6 weeks
Workouts: 23
Average Length: 30-45 minutes
Schedule: Upper Body, Lower Body, Conditioning Cardio, Back + Chest, Full Body
Equipment: Dumbbells, Bands, Elevated Step
Endurance Moves
Beloved by runners and athletes
The ultimate guide for runners and endurance athletes. Developed with experts in Physical Therapy and Strength and Conditioning, it enhances strength, prevents injury, and improves cardio performance.
Difficulty: Intermediate
Program Length: 16 weeks
Workouts: 64
Average Length: 15-45 minutes
Schedule: Lower Body, Upper Body + Core, Full Body, Mobility, Self-Prescribed Cardio
Equipment: Dumbbells, Bands, Elevated Step, Cardio Equipment (optional)
Strength Moves
Maximize your strength
Focused on compound lifts and complemented by accessory work and mobility exercises. Developed with a Physical Therapist and Strength and Conditioning Specialist, it emphasizes progressive overload to maximize performance.
Difficulty: Advanced
Program Length: 18 weeks
Workouts: 97
Average Length: 45-80 minutes
Schedule: Push Upper, Pull Lower, METCON, Pull Upper, Push Lower, Optional Accessory
Equipment: Barbell, Squat Rack, Pull-Up Bar, Dumbbells, Resistance Bands, Elevated Step
Move Anywhere
Fit for traveling
Perfect for fitness on the go, these shorter workouts require minimal space and use bodyweight exercises and resistance bands. Ideal for travelers or those with limited equipment.
Difficulty: Intermediate
Program Length: 4 weeks
Workouts: 20
Average Length: 25-45 minutes
Schedule: Upper Body, Full Body + HIIT, Lower Body, Full body + HIIT, Back + Core
Equipment: Resistance Bands, Elevated Step
Postpartum Moves
Progressive approach to postpartum exercise
Offers a comprehensive approach to postpartum movement. Begins with core reconnection and progresses through functional bodyweight patterns, resistance training, and higher-intensity protocols. Developed with Moves Expert Dr. Lizzie Kieffer, PT.
Difficulty: Beginner
Program Length: 10 weeks
Workouts: 3-5x per week
Average Length: 20-45 minutes
Schedule:
Phase 1: Gentle Core Re-Connection, Mobility, & Bodyweight
Phase 2: Upper Body, Lower Body, Core + Mobility, Full Body
Phase 3: Upper Body, Lower Body, Core + Mobility, Full Body
Equipment: Dumbbells, Resistance Bands, Elevated Surface, Pilates Ball
Explore these diverse programs and find the perfect fit for your fitness journey with Moves App. Whether you’re at home, at the gym, or on the go, Moves App has a program designed to help you achieve your goals. Visit Moves App Programs to get started today!
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!