We understand that busy schedules can make it hard to work out 5x per week—and that’s okay! The key is consistency and effort when you do show up. Here’s how you can adjust our programs to fit a 3-day per week schedule:
Weekly Moves
Weekly Moves is our most popular program, offering 30- and 60-minute workouts for flexibility. Although there are 5 workouts each week, focusing on just 3 foundational sessions can still deliver excellent results:
Lower Body
Upper Body Push
Upper Body Pull
💡 Pro Tip: Core work is not included in these three sessions. We recommend adding Core Moves—three 10–15 minute core sessions per week—to cover your bases.
Mom Moves (Prenatal)
For prenatal users following a 3-day plan:
Lower Body Day: Glutes, quads, hamstrings
Upper Body Day: Arms, chest, shoulders, back
Full Body Day: Engages the entire body for overall fitness
Some trimesters include optional workouts. Add them if you have the energy; skip if not. If you miss a week, just move forward to the next planned session.
Safety Tips:
Listen to your body and adjust intensity as needed.
Always consult your healthcare provider before changing your routine.
Beginner Moves
Beginner Moves progresses you from 3 to 5 workouts per week over 6 weeks. Early weeks include optional walks you can skip or reschedule. Missed workouts in later weeks can be moved to a more convenient day.
Postpartum Moves
Postpartum Moves is a 10-week program that progresses from gentle exercises to a 5-day schedule. If 5 days feels too intense:
Pause or repeat earlier weeks
Skip optional workouts as needed
Start at least 6 weeks postpartum and get doctor clearance
This program is ideal before moving on to more intensive routines like Weekly Moves.
Endurance Moves & Strength Moves
These programs are not specifically designed for 3-day schedules, but you can adapt:
Endurance Moves: Prioritize
Lower Body
Upper Body + Core
Strength Moves: Focus on
Push Upper
Pull Lower
Push Lower / Pull Upper
⭐ Final Tip
If you prefer a 3-day per week schedule, simply delete the workouts you won’t do to keep your calendar clean. At the end of the day, your consistency and effort matter most!
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!