Support

Your Guide to Getting Started

We know what you're thinking "I want to get fit and eat healthier, but where the hell do I start?"

We've all been there, and we know how daunting starting or re-starting your fitness journey can be, which is why we've created our brand NEW Get Started Program!

As a busy parent, Coach Emma Dillon understands the challenges of balancing a demanding lifestyle with health and fitness goals, but she also knows firsthand that it IS possible to make sustainable changes that lead to lasting results.

We've designed this 6 Week Program to help you master the basics of training and nutrition, so you don't have to do it alone.

Our Get Started Program is created for those who:
✓ Are beginning their fitness journey and don't know where to start.
✓ Are ready to make a comeback, but lack the motivation to do it alone.
✓ Are looking to gain confidence with access to pre or postnatal exercises and exercise swaps.
✓ Are looking to create a full body transformation and achieve their weight loss goals.
✓ Are ready to learn the fundamentals of training and nutrition, and build sustainable habits.

If this sounds like you, then this is the Program for you!

Our Get Started Program is now available to join with weekly intakes commencing every Monday. For our Platinum Membership, Get Started can be accessed in your MWU App via the Program Switcher. And as this is a Program, it is available any time throughout the year!

If you’re curious to know more, keep reading as we cover everything you need to know about our new Get Started Program below.

You’ll join Emma Dillon, a dedicated mother and expert Coach, as she guides you through 6 weeks of 30-45 minute workouts that are suitable for all fitness levels and can be completed from home or in the gym. PLUS, as part of this Program, you'll receive access to customisable Meal Guides designed to meet your unique nutritional needs and help you achieve your goals.

By completing our Get Started Program you can expect to:
✓ Achieve a full body transformation.
✓ Achieve your weight loss goals.
✓ Improve your fitness levels.
✓ Learn the fundamentals of training and nutrition, and build sustainable habits.
✓ Create a healthy relationship with food and fitness.
✓ Gain confidence in and outside of the gym.

So whether you're new to health and fitness, ready to make a return, or just want to improve your knowledge and understanding of the fundamentals - this is what you've been waiting for!

What type of training can you expect from this Program?

Throughout this 6 week Program you will experience a mix of:
✓ Full Body and Lower Body Weighted Workouts
✓ Upper Body Circuits
✓ Core Rep Challenges to finish your workout on a high
✓ Low intensity and High-Intensity Cardio Sessions
✓ Dedicated Mobility Sessions to assist with range of movement and technique
✓ Pre and Post-Natal Friendly exercises and exercise swaps.

You heard that right! We're excited to share that we've teamed up with Women's Health Physiotherapist, Sarah Anderson (@femalephysioco) to bring you a carefully curated list of pregnancy-friendly exercises and alternative options. Whether you're pregnant or have recently given birth, we've got you covered in our Get Started Program. Each exercise will have a clear pregnancy-friendly icon so you know exactly what you can do. And if there's an exercise that isn't pregnancy-friendly, you’ll have the option of being able to swap that exercise with a pregnancy-friendly option for you.

Your health and safety are our top priority! That's why we do ask that if you are currently pregnant or early postpartum, that you speak with your local health physician, before joining our Programs or starting any sort of exercise routine, to make sure it's safe for you to do so.

With our tailored exercise options and Sarah's expertise, you can feel confident and comfortable in your pregnancy journey!

Get Started Workout Split

Our Get Started Program is structured in three 2-week training blocks with the workouts programmed to gradually increase in intensity as you progress through it. Here’s a further breakdown of exactly what you can expect over the 6 weeks.

Training Block 1 | Weeks 1 & 2:

✓ Dedicated low-intensity cardio sessions and minimal to no equipment workouts.
✓ A full body-focused mobility stretch session for optimal recovery.
✓ Circuit-based workouts to help you master common movement patterns.

Training Block 2 | Weeks 3 & 4:

✓ An introduction to two intensity techniques - AMRAPs (As many rounds as possible) and EMOMs (Every minute on the minute).
✓ The incorporation of equipment such as resistance bands, cotton bands, and ankle weights.
✓ Dedicated low-intensity cardio session for optimal recovery.

Training Block 3 | Weeks 5 & 6:

✓ An overall increase in intensity.
✓ Your first high-intensity cardio session.
✓ An introduction to our weighted sessions with barbell work.
✓ To be confident in completing the workouts prior to reaching this stage.

With the option to choose between 3, 4 or 5 training days per week, Get Started will allow you the flexibility to succeed. Each workout in this Program takes approximately 30-60 minutes. Let’s take a closer look at the workout split:

5-Day Training Split

Monday: LISS Cardio
Tuesday: Lower Body Weighted (Focus: Glutes, Quads & Hamstrings)
Wednesday: Upper Body Circuit (Focus: Shoulders, Back & Chest) & Core Circuit
Thursday: Rest & Recovery
Friday: LISS Cardio
Saturday: Full Body Mobility (Focus: Full Body)
Sunday: Rest & Recovery

4-Day Training Split

3-Day Training Split

Monday: Rest & Recovery
Tuesday: Lower Body Weighted (Focus: Glutes, Quads & Hamstrings)
Wednesday: Upper Body Circuit (Focus: Shoulders, Back & Chest) & Core Circuit
Thursday: Rest & Recovery
Friday: LISS Cardio
Saturday: Rest & Recovery
Sunday: Rest & Recovery

Want to know more?

We answer the commonly asked questions below:

When can I join this Program?

We have weekly intakes commencing every Monday!

As soon as you confirm your order, you will receive instructions via email on how to access our MWU App and begin preparing for Day 1.

You’ll enjoy 12 weeks of full App access if you choose to join this Program separately, or alternatively, explore our Membership options for 12 months App access. For a step-by-step guide to Getting Started please click here.

Is this Program included in the Platinum Membership?

Absolutely! When you sign up to our Annual Platinum Membership, you receive access to ALL available MWU Programs and Levels for 12 months, as well as access to ALL upcoming Challenges for 2023.

Does this Program include Home & Gym options?

Yes! You can switch between home and gym workouts by toggling between the dumbbell and home icon at the top of your screen in the Workouts tab.

What equipment do I need?

If you prefer to train at the gym, a standard gym should provide all equipment and machines required to complete the gym workouts. If you’re training from home, we do recommend having the following equipment:

Yoga Mat
Skipping Rope
Set of Dumbbells (ideally 1x lighter pair and 1x heavier pair)
Resistance/Power Bands
Bench
Cotton/Booty Band
Ankle Weights

Do I need to have any previous training experience?

With no previous training experience required to complete this Program, Get Started is here to support you on your health and fitness journey!

So whether you're new to health and fitness, ready to make a return, or just want to improve your knowledge and understanding of the fundamentals - we've got the tools; all you have to do is show up!

Ready to get started? Let’s do this!

If you have any further questions about our Get Started Program, please don’t hesitate to reach out to us at info@movewithus.com 📧 or click the chat button to talk to our friendly Team today →

Our MWU Team is always here to help keep you accountable, and provide you with all the support and guidance that you need to succeed ❤️