Beginner 7-Day Program

7 Workouts Level: Beginner

Are you ready to JUST MOVE? Our 7-day Beginner Program is a great baseline for movement—we work on form, incorporate floor routines, and start to challenge our bodies a bit more. If you’re feeling healthy in your body (zero to little pain) and you’re familiar with basic movements (squats, lunges, planks), you’ll enjoy these slower-paced, uncomplicated workouts.

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This Program Includes:

Endurance

Bodyweight, Cardio

1 Endurance

Ready to strengthen your endurance? In this beginner routine we’ll stay in a specific move for 1-2 minutes to challenge our endurance—let’s get moving!

Bodyweight, Cardio

Beginner Dumbbells

Strength Dumbbells

2 Beginner Dumbbells

Grab a yoga mat and 2 dumbbells (10 lbs. or less) and get ready to sweat in this full-body strength workout! Kaisa will guide you through each movement, leaving you feeling confident and strong. If you’re new to dumbbell workouts, we recommend trying out a START level dumbbell workout before you give this one a try.

Strength Dumbbells

Mobility Flow

Bodyweight, Mobility

3 Mobility Flow

Release stress and tightness within your body with this super fun flow that starts and ends by taking it to the mat. Open up your joints and muscles and feel great!

Bodyweight, Mobility

Foundations

4 Foundations

It’s time to work on your body’s foundation, so warm-up and dive into this full-body routine that will leave you feeling STRONG.

Hip Hop Dance

5 Hip Hop Dance

Get your groove on with a beginner’s hip hop combo! Kisha will use numbers, scit, scat, and pow to get you moving and sweating—and best of all, DANCING!

Cardio Push

Bodyweight, Cardio

6 Cardio Push

Are you ready to sweat? The theme of this workout is all about finding your threshold. Kaisa will check in throughout the routine to see how you’re feeling on a scale of 1-10 (1 being ‘just got out of bed’ energy and 10 being exhausted) — our sweet spot will be 8, try not to go near/over a 10. Your level 8 may vary day-to-day, so respect where you’re at today!

Bodyweight, Cardio

Gentle Yoga Wake Up

7 Gentle Yoga Wake Up

A short and effective gentle yoga flow to get your body ready for the day.

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