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The Movement Health & Fitness LLC

Short on time but still want to get in a solid push workout? This 45-minute standalone session is built for efficiency—hitting your chest, triceps, and a touch of shoulders with just the right amount of volume for progress. No fluff, no wasted time—just smart programming to keep you moving.

⏳ In and out in 45 minutes
🔥 Enough volume to keep progressing
⚡ No wasted movements—just results

Press play, lock in, and get it done. 🚀



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Press Play Prime

Block 1

This 45-minute pull-focused workout is all about strength, control, and efficiency. Designed to target your back and biceps, this session helps you build pulling power, improve posture, and create that strong, well-rounded physique—all in a quick, no-nonsense format.

💪 What to Expect:
✅ Rows for thickness and strength
✅ Pulls for width and definition
✅ Biceps work for a solid finish

⏳ Fast, effective, and built for progress
🔥 Minimal time, maximum impact

Lock in, and pull strong. 🚀

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Lat & Load: Pull Day

This quick, efficient full-body workout is designed for those days when time isn’t on your side but you still want to stay on track. Using supersets (pairing two exercises back-to-back with little rest), you'll get more done in less time—without sacrificing effectiveness.

Whether your schedule is packed or the day just got away from you, this workout helps you skip the “all or nothing” mindset. It's perfect to keep in your back pocket when life gets hectic but you still want to move, sweat, and feel strong.

Goal: Get in, get it done, and get on with your day—while still showing up for your health.

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Full Body In 30

Short on time but still want a solid workout? Grab & Go Dumbbell Strength is designed for busy days when you need something quick, effective, and powerful. Using just dumbbells — and a little bit of bodyweight if needed — you'll build strength, boost energy, and stay on track with your goals. Perfect for home, the gym, or when you're traveling. Get in, get strong, and get on with your day!

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Grab & Go: Dumbbell Strength Express

A quick, full-body workout that mixes kettlebell swings, push-ups, and short runs to build strength and conditioning. Three rounds, all-out effort — simple, fast, and effective.

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Starter METCON

Full Body Reset Express is a simple, time-efficient full-body workout designed for days when you want to move, build strength, and stay consistent without overthinking your plan. This session uses approachable dumbbell and machine exercises to train the entire body in 30–45 minutes, making it ideal for busy schedules, low-energy days, or getting back into a routine.

The focus is on controlled reps, steady effort, and leaving the gym feeling accomplished, not exhausted. It’s a great standalone workout or an easy way to maintain momentum when life gets busy.

Best for:

👉Busy or unpredictable schedules
👉Coming back after time off
👉Low-overwhelm training days
👉Staying consistent without a full program

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Full Body Reset Express

This program is designed to be used along with our Mission150 Cardio Challenge. While we are adding cardio for health, strength training is also an important part of supporting general strength and a healthy body composition. 

ACCESS  OUR MISSION150 CARDIO CHALLENGE INSIDE APP.
12-Week Ramp Up (Novice)
6-Week Ramp Up (Intermediate)

Use this 2-3 day full body routine to start. Upon accessing the program you will be asked to schedule out 3 days but it's recommended you start light to allow yourself to feel out your ability to recover between workouts. These workouts last ~30 minutes each. 

EXAMPLE:
WK 1-2: 2 days per week (example: M/W or T/Th)
WK 3-4: 3 days per week (example: M/W/F or T/Th/Sa)
WK 5-6: 3 days per week (example: M/W/F or T/Th/Sa)
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📢**Disclaimer: Individualized Volume Adjustment**
➡️This program provides suggested volumes for hypertrophy and strength training. However, it's important to note that each individual responds differently to training stimuli. Therefore, users of this program are encouraged to adjust the volume according to their own individual responses after ensuring that form, nutrition, and recovery are in place.
➡️Prioritize Form: Before adjusting the volume, ensure that proper form is maintained throughout all exercises. Poor form can increase the risk of injury and hinder progress. Ensure proper nutrition and recovery are in place before adjusting volume.
➡️Optimize Nutrition: Adequate nutrition, including sufficient protein intake and overall calorie consumption, is essential for supporting muscle growth and recovery.
➡️Ensure Adequate Recovery: Scheduling appropriate rest days and ensuring adequate sleep and recovery practices are crucial for maximizing the benefits of training and reducing the risk of overtraining.
➡️Listen to Your Body: Pay attention to how your body responds to the training stimulus. If you experience excessive fatigue, lack of progress, or any signs of overtraining, consider reducing the volume or taking additional rest days.
➡️Exercise Substitutions: If an exercise included in this program is not suitable or causes discomfort due to injury or other reasons, feel free to substitute it with a similar exercise that targets the same muscle groups and movement patterns. Consult with a fitness professional if you need assistance in selecting appropriate alternative exercises.
➡️Interested in Coaching? If you're interested in personalized coaching services tailored to your specific needs and goals, feel free to reach out to us about our direct coaching services. Email us at themovefitness@gmail.com OR visit our official website at www.thehealthytransitioncoach.com
➡️Consult a Professional: If you're unsure about adjusting the volume, selecting alternative exercises, or if you have any specific concerns or medical conditions, it's recommended to consult with a qualified fitness professional or healthcare provider for personalized guidance.

Remember, the suggested volumes provided in this program are general recommendations and may need to be adjusted based on individual factors. Always prioritize safety and listen to your body's signals when modifying your training volume and exercise selection.


30-45 minutes

General Strength

Machines

Dumbbells

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Mission150 Supporting Strength Program

2-3  general strength days per week + 6 week ramp up to 150 minutes of moderate cardio

General Strength (2-3 days)

Dive into our 10-minute body weight program designed to ignite your energy and boost your mood! These quick and efficient routines are perfect for anyone short on time or just getting started with adding more movement into your life. 

OR use this program during a busy season of life where you want to keep some semblance of a routine while you tackling other priorities so you don't hit pause on your health. Stay resilient, stay healthy, and stay connected to your wellness journey with this convenient empowering program. 

10-15 minutes

Home

Bodyweight

Pride Pulse 10 

Quick body weight workouts to help you support general health and build consistency with movement! 

Done in 10

Dive into our 20-minute body weight program designed to ignite your energy and boost your mood! These quick and efficient routines are perfect for anyone short on time or just getting started with adding more movement into your life. 

⚠️Some movements are a little more advanced than in our Pride Pulse 10. If you haven't already run through the Pride Pulse 10 program, it's suggested you start there or modify movements in this program where needed.

OR use this program during a busy season of life where you want to keep some semblance of a routine while you tackling other priorities so you don't hit pause on your health. Stay resilient, stay healthy, and stay connected to your wellness journey with this convenient empowering program. 

15-20 min

Pride Pulse 20

Bodyweight 20

Limited equipment? No problem! Grab those bands for these full-body workouts designed to build and strengthen using resistance bands and bodyweight

30-45 min

Bands

Limited Equipment

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BandFit Revolution

A 6-week resistance band and bodyweight program designed to build strength and muscle in just 30 minutes, 3 days a week.

Strength & Band Power Program

This program focuses on machine exercises centered on compound lifts to manage time effectively. Participants can add isolation movements on their own if time allows. Advanced users can push to muscle failure or add extra sets for more challenge.
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📢**Disclaimer: Individualized Volume Adjustment**
➡️This program provides suggested volumes for hypertrophy and strength training. However, it's important to note that each individual responds differently to training stimuli. Therefore, users of this program are encouraged to adjust the volume according to their own individual responses after ensuring that form, nutrition, and recovery are in place.
➡️Prioritize Form: Before adjusting the volume, ensure that proper form is maintained throughout all exercises. Poor form can increase the risk of injury and hinder progress. Ensure proper nutrition and recovery are in place before adjusting volume.
➡️Optimize Nutrition: Adequate nutrition, including sufficient protein intake and overall calorie consumption, is essential for supporting muscle growth and recovery.
➡️Ensure Adequate Recovery: Scheduling appropriate rest days and ensuring adequate sleep and recovery practices are crucial for maximizing the benefits of training and reducing the risk of overtraining.
➡️Listen to Your Body: Pay attention to how your body responds to the training stimulus. If you experience excessive fatigue, lack of progress, or any signs of overtraining, consider reducing the volume or taking additional rest days.
➡️Exercise Substitutions: If an exercise included in this program is not suitable or causes discomfort due to injury or other reasons, feel free to substitute it with a similar exercise that targets the same muscle groups and movement patterns. Consult with a fitness professional if you need assistance in selecting appropriate alternative exercises.
➡️Interested in Coaching? If you're interested in personalized coaching services tailored to your specific needs and goals, feel free to reach out to us about our direct coaching services. Email us at themovefitness@gmail.com OR visit our official website at www.thehealthytransitioncoach.com
➡️Consult a Professional: If you're unsure about adjusting the volume, selecting alternative exercises, or if you have any specific concerns or medical conditions, it's recommended to consult with a qualified fitness professional or healthcare provider for personalized guidance.

Remember, the suggested volumes provided in this program are general recommendations and may need to be adjusted based on individual factors. Always prioritize safety and listen to your body's signals when modifying your training volume and exercise selection.


20-30 minutes

Machine Express Full Body

Gradual Progression on reps and sets throughout phase

Full Body Express

Get ready to jump start your fitness in just 4 weeks with Dumbbell Full Body Express! This program is designed for both home and gym workouts, focusing on efficient, compound movements. Each session lasts only 20-30 minutes, making it perfect for those with a busy schedule. You'll target multiple muscle groups in every workout, ensuring a balanced and effective full-body training. Grab your dumbbells and let's get started!
----------
📢**Disclaimer: Individualized Volume Adjustment**
➡️This program provides suggested volumes for hypertrophy and strength training. However, it's important to note that each individual responds differently to training stimuli. Therefore, users of this program are encouraged to adjust the volume according to their own individual responses after ensuring that form, nutrition, and recovery are in place.
➡️Prioritize Form: Before adjusting the volume, ensure that proper form is maintained throughout all exercises. Poor form can increase the risk of injury and hinder progress. Ensure proper nutrition and recovery are in place before adjusting volume.
➡️Optimize Nutrition: Adequate nutrition, including sufficient protein intake and overall calorie consumption, is essential for supporting muscle growth and recovery.
➡️Ensure Adequate Recovery: Scheduling appropriate rest days and ensuring adequate sleep and recovery practices are crucial for maximizing the benefits of training and reducing the risk of overtraining.
➡️Listen to Your Body: Pay attention to how your body responds to the training stimulus. If you experience excessive fatigue, lack of progress, or any signs of overtraining, consider reducing the volume or taking additional rest days.
➡️Exercise Substitutions: If an exercise included in this program is not suitable or causes discomfort due to injury or other reasons, feel free to substitute it with a similar exercise that targets the same muscle groups and movement patterns. Consult with a fitness professional if you need assistance in selecting appropriate alternative exercises.
➡️Interested in Coaching? If you're interested in personalized coaching services tailored to your specific needs and goals, feel free to reach out to us about our direct coaching services. Email us at themovefitness@gmail.com OR visit our official website at www.thehealthytransitioncoach.com
➡️Consult a Professional: If you're unsure about adjusting the volume, selecting alternative exercises, or if you have any specific concerns or medical conditions, it's recommended to consult with a qualified fitness professional or healthcare provider for personalized guidance.

Remember, the suggested volumes provided in this program are general recommendations and may need to be adjusted based on individual factors. Always prioritize safety and listen to your body's signals when modifying your training volume and exercise selection.


home

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Dumbbell Express Full Body

Dumbbell Full Body Express

Lift and Thrive: Strong Foundations is a beginner-friendly full-body workout program designed to be performed 3 days per week. By focusing on compound movements, this program helps build functional strength, improve muscle coordination, and increase overall resilience. Each workout is under 60 minutes and targets all major muscle groups, ensuring balanced and efficient training with minimal equipment required. Perfect for those new to strength training or returning after a break, this program emphasizes gradual progression to build confidence and consistency.
---------
This program is perfect for:

✅Beginners who are new to strength training and want a safe, effective starting point.
✅Individuals looking to gain confidence in their body while building a strong fitness foundation.
✅Anyone navigating life transitions who needs a structured way to prioritize self-care.
✅People who want to improve their overall health, and resilience.
---------
🛑 General Disclaimer
Not all exercises are suitable for everyone. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately. You are responsible for exercising within your limits and seeking medical advice and attention as appropriate. The Movement Health & Fitness LLC and affiliates are not responsible for any injuries that result from participating in the exercises shown in this program.

📢 Disclaimer: Individualized Volume Adjustment
➡️ Suggested Volumes: This program provides suggested volumes for hypertrophy and strength training. However, each individual responds differently to training stimuli. Adjust the volume according to your personal responses, ensuring form, nutrition, and recovery are in place.

➡️ Prioritize Form: Proper technique is crucial for safety and effectiveness. Always maintain good form throughout your exercises.

➡️ Optimize Nutrition: Ensure adequate protein intake and overall calorie consumption to support muscle growth and recovery.

➡️ Recovery Matters: Schedule rest days and prioritize sleep and recovery practices to prevent overtraining and maximize results.

➡️ Listen to Your Body: Pay attention to fatigue, lack of progress, or signs of overtraining. Adjust volume or rest as needed.

➡️ Exercise Substitutions: If an exercise is unsuitable or causes discomfort due to injury or other concerns, substitute it with a similar movement. Consult a fitness professional for guidance if necessary.

➡️ Personalized Coaching: Interested in tailored coaching? Email us at themovefitness@gmail.com or visit our website: www.thehealthytransitioncoach.com

➡️ Consult a Professional: If you’re unsure about adjustments or have medical concerns, consult a qualified fitness professional or healthcare provider for guidance.

general strength

mixed modes

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Lift and Thrive: Strong Foundations

Lift and Thrive

Structured for 4 days per week, this program alternates between upper and lower body workouts, allowing for more focused attention on specific muscle groups. 

This Program is Perfect For:

✅ Beginners who want a safe, effective introduction to strength training and can train 4 days per week.
✅ Individuals who prefer efficient workouts that fit into busy schedules (45-60 minutes per session).
✅ Those looking to build strength, confidence, and a fitness routine they can sustain.
✅ People navigating life transitions who want to prioritize self-care and improve overall resilience.

🛑 General Disclaimer
Not all exercises are suitable for everyone. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately. You are responsible for exercising within your limits and seeking medical advice and attention as appropriate. The Movement Health & Fitness LLC and affiliates are not responsible for any injuries that result from participating in the exercises shown in this program.

📢 Disclaimer: Individualized Volume Adjustment
➡️ Suggested Volumes: This program provides suggested volumes for hypertrophy and strength training. However, each individual responds differently to training stimuli. Adjust the volume according to your personal responses, ensuring form, nutrition, and recovery are in place.

➡️ Prioritize Form: Proper technique is crucial for safety and effectiveness. Always maintain good form throughout your exercises.

➡️ Optimize Nutrition: Ensure adequate protein intake and overall calorie consumption to support muscle growth and recovery.

➡️ Recovery Matters: Schedule rest days and prioritize sleep and recovery practices to prevent overtraining and maximize results.

➡️ Listen to Your Body: Pay attention to fatigue, lack of progress, or signs of overtraining. Adjust volume or rest as needed.

➡️ Exercise Substitutions: If an exercise is unsuitable or causes discomfort due to injury or other concerns, substitute it with a similar movement. Consult a fitness professional for guidance if necessary.

➡️ Personalized Coaching: Interested in tailored coaching? Email us at themovefitness@gmail.com or visit our website: www.thehealthytransitioncoach.com.

➡️ Consult a Professional: If you’re unsure about adjustments or have medical concerns, consult a qualified fitness professional or healthcare provider for guidance.

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