Essentials

Ongoing

Full Body

HIIT & LISS

Beginner

Welcome to Essentials

The Essentials Program is a beginner friendly, time-efficient fitness plan designed for full-body training with minimal equipment. It focuses on building fundamental strength, technique, and endurance while fitting into busy schedules. Here’s an overview:

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Key Features

Program Duration: Ongoing, divided into 2-week training blocks.
Workout Duration: 30-45 minutes per session.
Training Frequency: Options for 3, 4, or 5 days per week, including
- 3 x Full-body workouts
- 1 x HIIT workout
- 1 x Outdoor Cardio
- 2 x Programmed Rest days*

*Additional rest days are added when choosing 3 or 4 day training weeks*

Adaptability: Can be done at home with minimal equipment. Customizable rest days & weekly layout.‍
Focus: Quality of movement, higher reps at a lower weight & intensity.

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Weekly Layout

Monday: Full Body Weighted Session
Tuesday: High-Intensity Interval Training (HIIT)
Wednesday: Rest Day
Thursday: Full Body Weighted Session
Friday: Outdoor Cardio (run/walk/swim)
Saturday: Full Body Weighted Session‍
Sunday: Rest Day

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Workout Compontents

1. Warm Up

Each session begins with a warm-up designed to activate muscles, enhance mobility, and prepare the body for the main workout.
The aim is to ensure joints are mobile, muscles are activated, and the body is ready for more intense work.

2. Main Workout

The main workout is divided into segments (e.g., A, B, C) and typically consists of 3/4 rounds per segment.
Exercises are grouped and completed with specific reps and rest intervals:
- RBE (Rest Between Exercises): 10 seconds
- RBS (Rest Between Sets): 60 seconds
It includes:
- Full Body Days: Primarily focus on compound movements such as squats, lunges, deadlifts, and presses, with some isolation work like bicep curls or calf raises.
- HIIT Days: Include circuits such as AMRAPs, EMOM’s or FOR TIME workouts.
  - AMRAPs: AS MANY ROUNDS AS POSSIBLE - Include multiple exercises repeated continuously within a set time limit.
  - For Time: Completing a set number of reps for each exercise as quickly as possible.
  - EMOM: Every minute on the minute you will repeat the exercise for the set amount of reps.
- Cardio Days: Outdoor cardio sessions allow options like running, walking, or swimming, with modifications for different fitness levels.

3. Cool Down

The cool-down phase emphasizes stretching and flexibility to promote recovery.
The goal is to relax the muscles, enhance flexibility, and reduce soreness, helping with overall recovery.

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Start Your Fitness Journey

Testimonials

Chessi

I switched from a different fitness app to COM just a few weeks ago. So far i love the versatility and challenge! Only feedback would be to offer substitutions for every move. Some of the moves have them, and others don’t. But I’m sure it’s a work in progress.

Mellea

Culture of motion has helped me keep moving while in the later stage of my pregnancy with their prenatal program. Their stretching and Pilates routines help you get moving when you’re feeling a little less motivated in the day!

Jenn Nicole

It's hard to find a fitness program/app that encompasses its all! I have been through many programs since building home gym trying to find one that embodies all aspects of fitness! Morgan has done it with this app! I have been on the hunt for a program that helps me focus more on strength/ mobility and just feeling good after workouts! Morgan has made it where a daily workout warms you up, hit some strength/accessory training, a little burner at the end, and then cools you down! You can tell Morgan put her heart and soul into this app! Thank you for creating this platform!

Ren

Genuinely so pleased with this app! I love the schedule the workouts follow and the planned workouts themselves. The mobility tab has quickly become one of my favorite parts about this app. I've been a consistent gym goer for the past few years but saw a huge difference almost immediately after starting this program. A great deal of that is due to the way the program is structured as well as the significant focus on mobility that has had my body feeling better than it's ever felt. I recommend this app to everyone. It's been a game changer for me. A all in one fitness app!

My favorite thing about all your programs is that they were so much fun and if broke up the monotony I was experiencing with my exercises prior to joining the first MWM challenge."

I loved the structure and length of the workouts. I felt like I wasn't there forever, but I was also challenging myself. I was worried if I'd see progress but I was surprised with just how much progress I saw!!"

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Have questions?

How do I cancel or update my membership?

Need to make some changes to your membership or thinking about taking a break? No problem at all. Just drop a line to our friendly team at support@cultureofmotion.app, and we'll sort everything out for you. Whether it's tweaking your plan or hitting pause, we're here to help make your journey with us as smooth and enjoyable as possible.

Can I join from anywhere?

Absolutely, you can join us from anywhere in the world! Culture of Motion is all about bringing movement and joy to every corner of the globe, so wherever you are, you're welcome here.

Are the programs just 6 weeks in duration or are they continuous?

Our programs at Culture of Motion are continuous – because your fitness journey should never have a finish line! With years of programming, we're here to keep you moving, growing, and thriving,

What equipment is needed for the programs?

Mostly gym equipment like barbells, dumbbells and machines, but no stress if you're a home workout fan! We've got plenty of alternatives for you, and our mobility and flexibility routines are perfect for home.

Essentials

Testimonials

Stretch Your Body, Not Your Wallet

Follow Our Movement

Have questions?