We understand that a busy schedule might make it difficult to work out 5x per week, but that's okay! The key is consistency and putting in the effort when you do show up. Here’s how you can adjust our programs to fit your schedule:

This is our most popular program, offering both 30- and 60-minute options to help with efficiency. Although there are 5 workouts each week, focusing on just 3 workouts can still yield great results. To maximize your muscle growth, prioritize the following foundational workouts each week:

Keep in mind, the above foundational workouts do not include core work. To cover your bases, we recommend adding our Core Moves program on – this program includes three 10-15 minute core sessions each week.

For those following Mom Moves during pregnancy, we suggest prioritizing:

Some trimesters will specifically indicate which workouts are optional. On days when you’re up for it, feel free to add these optional workouts to your schedule. On days when you’re not, simply skip them!

Designed to progress you from 3 to 5 workouts per week over 6 weeks, we suggest following this program as best you can. Early weeks will include optional walks that you can skip or reschedule. If you miss a day in the later weeks, consider moving it to a date that better fits your schedule.

This 10-week program gradually builds from early postpartum exercises to a 5-day per week training schedule. We encourage following the program as designed, but if the schedule becomes too intense or time-consuming for where you are, feel free to pause and repeat earlier weeks before moving forward. Optional workouts are indicated in the workout titles.

These programs are not specifically designed for a 3-day per week schedule, but can still be adapted. For Endurance Moves, prioritize Lower Body and Upper Body + Core days, understanding that this program is meant to complement your endurance training. Strength Moves is also best suited to more frequent workouts, but if you must reduce it to less days per week, focus on:

If you decide to follow a 3-day per week schedule, simply delete the workouts you won’t be doing to keep your calendar manageable. Remember, consistency and effort are what matter most!