Start Moving: Foundations

Here is the first workout in the Start Moving Foundations series. It is only 10 minutes long. Try it out and see what you think.

We’ll be starting in a seated position — and you won’t need to stand up at all for this workout.

You can even do this first workout at your desk.

I’ve designed the Start Moving series to ease you into working out. We break down basic exercises, and get you ready and excited to try more!

Try this workout first. And if you like how you feel afterward, I invite you to join us in the full START MOVING program!

“I have completed this week by doing class1 ,2 & 3 two times each. A great feeling !”

— Betti N.

“Excellent opening week with a knee surgery recovery. Thank you for this.”

— Glenna P.

“I love every single training, I am always looking forward to move with Kaisa. At the end I always feel empowered and stronger.”

— Maryse L.

“Awesome beginners workout. I was hesitant to purchase as have tried other beginner workouts that where too advanced for me. This one rocks and instructions are great !”

— Anne Marie R.

“I’m loving the videos and your teaching style! Thank you!!”

— Diana H.

“Came here from Barre 3 after a back injury left me unable to complete even the modified workouts. Love that is truly for beginners. Look forward to more workouts!”

— Kristen P.

“I was someone who was in great shape prepandemic. Due to a shoulder injury, followed by a back injury, followed by depression, I gained a lot of weight and had difficulty exercising. I admit that my ego didn't like starting over but it was the best decision I could have made. The exercises start slowly and each day builds up a little more. Kaisa explains each move thoroughly and is so encouraging! I'm finally optimistic that with a little patience I'll get my prepandemic fitness level back.”

— Debra L.

“I’m under went a double mastectomy in November 2021 and have had 2 additional surgeries since. I’ve had limited range of motion from the surgeries and also general muscle loss of months of chemotherapy. I’m not really a beginner with workouts but I know I need to take things slow. My body is out of shape from treatments and surgeries. This Program is just what I need to get back into the swing of things. I love it!”

— Gabriella M.

“I really enjoy the Start workouts. When starting other beginner workouts, I noticed that I often overdid it or pushed myself too hard or they weren't beginner enough and I would end up hurting myself and not be able to exercise for a while after that. I love that these workouts are truly designed for people who are not in shape. I love how encouraging the trainers are and how proud of myself I am after I complete a workout, even if I couldn't do all of the exercises. I appreciate that Kaisa stresses that just showing up is a big deal and I couldn't agree more! The shame i've felt over not sticking to exercise routines has often made me never want to return, but shame has no place here and that's why I come back.”

— Rachel A.

“This program is helping me so much, also love it when you email afterwards it helps me keep going! Thank you for doing this the floor and up and down movement is not something some of us can do.”

— Gabrielle H.

“Yes!!! Just what I needed to feel good about starting back up! Been "sitting" through most of Covid and the further I got away from fitness the more daunting it was to start thinking about getting back to it. Knowing I would be super frustrated if I just tried to jump back into what I used to do ... and then give up (speaking from experience 🥴) ... I knew I had to tackle this differently. - Today was day 1 for me and I feel a tingle in my muscles I haven't felt for a long time and I love it!! Add on to that, Kaisa's energy and supportive spirit and I can't wait for tomorrow! (I did do the first 3 sessions today ... because for me day 1 and 2 were great reminders and warm up ... but I was ready for a little more movement (prob because Kaisa eased me into it so nicely and I was feeling confident)... and day 3 was the perfect level of challenge for someone like me). Thank you! ... I haven't felt this positive about working out in 2 years!”

— Carol P.

“It was enjoyable. I was not able to do some of the moves yet I did what I could and kept moving. Looking forward to the next group.”

— Susan C.

“Im really loving this! Its at the right pace for me as a beginner!”

— Kimberly A.

“I'm using this challenge to slow down and reconnect with my body, even as a trainer. I feels great to be a student again - to remind myself that we are always students of our own bodies as we go through life. This first week, going slowly some of the movements were challenging, but I felt like Kaisa was right there with me. Giving modifications, which was super helpful and I was able to complete even with chronic injury and pain. Looking forward to the rest of it. <3”

— Jay-Anne B.

“Easy enough to not feel overwhelming, yet challenging enough to not be boring.”

— Milissa C.

“I really appreciate that you understand what it means to start moving after prolonged inactivity and/or injury. Many programs say they are for beginners, but they mean normally active, healthy, and usually young, beginners. It can be very discouraging to not be able to keep up with something labeled as being for beginners, but your program started from the VERY beginning, and that was very welcome.”

— karli s.

“I didn't do all of last week but wanted to get a quick workout done. I am BUSHED! That was just right!”

— SHARRON M.

“The perfect way to return to fitness! I look forward to working out with you every morning. So glad I decided to give it a try. Thank you.”

— Susan W.

“I just love the slow build up during the start program. I thought using the chair would feel like I’m cheating, don’t be fooled. I can already feel and see a difference. Looking forward to week 2. Oh and I love the chair planks, you can really feel that one!”

— Alìson A.

“Really helpful for me since other than walking, I have been stuck at my desk at work for the past 2 years. This is very helpful for the person who is very out of shape and needs to completely reset their body. I am so glad I signed up for this program!”

— Catherine W.

“Very helpful, very easy to follow and set up perfectly for a person who has not exercised in a while. Very grateful for this program.”

— Nancy M.

“I am qualified PT and a few years ago I become unwell. And I got progressively worse with joint ache and pain, fatigue, RLS, PEM etc. I was diagnosed with psoriatic arthritis, enthesitis and Fibromyalgia. This was soul destroying for me. To go from deadlifting 130kg and climbing mountains to struggling to walk around the block with out needing a nap. To take my body back to basics when I know it has been capable of so much more has been a challenge, but this programme so far has been encouraging and the restart I needed.”

— Taylor G.

“Love it! I used to be so active when I was younger. Then I had a couple of kids. Using this workout so far has ignited my excitement for being active not only for me but for my family! I can't wait to keep moving!”

— Jillian M.

“I love this program! I’m coming back to working out after some health issues, and the careful instruction and encouragement in this program are just what I need.”

— Freedom J.

“I am so thankful for this program! It has been years since I had been active. The START program is just what I need!”

— Barbara A.

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