Are you looking for the perfect place to START Moving?
Whether you’re completely new to movement, recovering from an injury, or just jumping back in, these workouts will give you the tools and guidance you need to START moving.
- 4-week guided START Program
- 12 follow-along workouts (intended use is 3x a week)
- Post-workout reflections
- Make sure to join the Private Facebook group led by Kaisa
This 4-week program is designed with YOU in mind. By the end of this program, you’ll develop a sustainable routine with three at-home workouts each week (strength, cardio and recovery). And I’ll be with you every step of the way!
1 Foundations 1
Welcome to Foundations! This series helps ease you into working out, breaks down basic exercises, and hopefully gets you empowered and excited to try more! We’ll be starting in a seated position — you won’t need to stand up at all for this workout.
2 Foundations 2
Workouts can seem overly complicated or complex, but almost all exercise actually stems from just a handful of moves. Learning these foundational moves — how they feel in our body, how to get in and out of them — will hopefully make you feel empowered and more comfortable to try new and more challenging exercises.
3 Foundations 3
Now that we’re more comfortable in the fundamental movements, we’re gonna kick things up a notch, put those moves together, and turn them into a cohesive workout flow! Grab a chair and water bottle and let’s go!
4 Foundations 4
We’re going to continue to build on the things you’ve learned so far and add a bit more of a challenge. This is a total-body workout to build strength and get your heart rate up. Remember to listen to your body, take a breather when needed and HAVE FUN!
5 Foundations 5
We’re keeping things moving and adding some spice to today’s workout. We’ll push further through the movements you’ve already learned, plus we'll integrate some popular moves you may have heard of. This is the last Foundations workout, congrats on this milestone!
6 Chair Mobility
This is a simple, short routine to mobilize your neck, shoulders and back without even standing up! What is mobility? Mobility allows you to move a joint through its full range of motion. And why does this matter? Mobility training helps to reduce any restrictions within the body by increasing the range of motion within each joint. The ability to move freely within your body not only helps you FEEL your best, but it can help alleviate chronic pain, reduce injuries, and get you back into movement.
START Strong Short
7 START Strong Short
You've built the foundation, now it's time to get focused on specific routines. Today's workout is all about STRENGTH. A strong foundation helps to establish proper form and prep for more advanced movement down the road!
START Sweat Short
8 START Sweat Short
In a rush? This routine is great when you want to still get your sweat on but don’t have much time to commit. Any movement counts towards feeling your absolute best! Today is all about cardio! Cardio is any exercise that elevates your breathing and strengthens your heart and lungs. Which means we'll be getting our heart rate up and our sweat on!
START Mobility Short
9 START Mobility Short
We've worked hard this week, so now it's time to recover our body. Mobility training helps to reduce any restrictions within the body by increasing the range of motion within each joint. The ability to move freely within your body not only helps you FEEL your best, but it can help alleviate chronic pain, reduce injuries, and get you back into movement.
START Strong Long
10 START Strong Long
This week our routines will get a little longer. You have all the tools you need, now is the time to put it to the test. Get ready to feel confident and empowered in your body.
START Sweat Long
11 START Sweat Long
Today we are stepping it up a notch! It's time to show yourself how far you've come with this high energy routine. Go challenge yourself and have fun. You've got this!