Get Started Program
6 Week Training & Nutrition Program
- Perfect for Beginners
- Learn the Fundamentals of Training
- Easy to follow Meal Guides
6 Week Training & Nutrition Program
Get Started
We've all been there, the start or restart of your fitness journey can feel daunting. That's why Coach Emma designed the Get Started Program, to make taking that first step easier, whether you're new to the gym, finding a balance between fitness and motherhood, or looking to come back after an extended time away.
About The Program
6 Weeks
Weight Loss
Full Body
FundamentalsGet Started is perfect for you if your goal is to:
+ Achieve your weight loss goals and improve your fitness.+ Begin or restart your fitness journey.
+ Learn the fundamentals of training and nutrition, and build sustainable habits.
Throughout this Program you will enjoy a combination of Resistance Training, Low Intensity & High-Intensity Cardio.
This Program is suited for Beginner trainers. However, all Move With Us Programs provide exercise regressions, progressions and swaps to suit your needs.
Inside The App
Beginner Friendly Workouts
This structured training program is designed specifically to help you master the basics of training and nutrition. Choose from 3, 4 or 5 training days and receive access to easy to follow, guided 30-45 minute home or gym workouts.
Science-Based Nutrition
Customisable Meal Guides designed to meet your unique nutritional needs and help you achieve your goals. *Calories and Meal Guides are not suited towards women who are pregnant or breast-feeding. Please consult your healthcare professional before following any Meal Guides or calories.
Accountability & Tracking
We focus on more than just physical results. Stay accountable with daily goal setting, reflection, and tracking for hydration, sleep and steps.
Community Testimonials
7wks since I started prioritising myself with the Get Started Program. I turn 35 later this year and i want to be a better example for my daughters. And lets not lie but be a hot wife! Thanks MWU & the community for all the support!!
- Victoria (Get Started Program)
This is my week 4 check in photos from the Get Started Program. I decided to start with the "get started" program to work my way back into training again. I can see some progress in the 3 weeks definitely my lower belly. My measurements are all down and down on the scales too. I have been on the "both" setting, at 2000cals (I input what my maintenance was as I have been tracking consistently on another app). Looking forward to seeing what the next 2.5 weeks brings!
- Sarah (Get Started Program)
I’m 8 months postpartum and was struggling with how my body looked, but also not knowing where to start with getting back into fitness after a C-section. I started the Program two weeks ago and I can’t believe the results already! This Program has helped me get my confidence back not only in my body but in my ability to push myself and achieve goals I didn’t think were possible a few months ago. I’m so happy with the results so far and I can’t wait to continue my journey!
- Megan (Get Started Program)
Felt pretty rough with the scales staying relatively the same after 6 weeks. But after comparing photos and seeing the change in cm I am proud of my efforts and excited to go into the next challenge. I am still wanting to focus on weight loss primarily. The MWU Community inspires me so much and I’m so proud to be apart of this amazing community.
- Maddison (Get Started Program)
I've lost a total of 18.5cm, and 3kgs but for me the biggest change has been mental. My mindset and perception of myself as completely changed, I'm wearing clothes I never would've worn before and I'm starting to feel confident and happy in my skin! This group is amazing and what you girls are doing is incredible.
- Madeline (Get Started Program)
Frequently Asked Questions
Yes! Your Program includes access to nutrition guidance within the Move With Us App, with personalised recommendations to help support your goals alongside your training.
Your nutrition recommendations are tailored to your selected goal, activity level and preferences, so you can follow a plan that complements your workouts and supports your progress.
With the Get Started Program, you have the option to choose between a 3, 4 or 5-day training split. Preview the changes between the splits below.
5 DAYS
Monday: LISS Cardio
Tuesday: Lower Body Weighted
Wednesday: Upper Body Circuit + Core Finisher
Thursday: Rest & Recovery
Friday: LISS Cardio
Saturday: Full Body Mobility
Sunday: Rest & Recovery
4 DAYS
Monday: LISS Cardio
Tuesday: Lower Body Weighted
Wednesday: Upper Body Circuit + Core Finisher
Thursday: Rest & Recovery
Friday: LISS Cardio
Saturday: Rest & Recovery
Sunday: Rest & Recovery
3 DAYS
Monday: Rest & Recovery
Tuesday: Lower Body Weighted
Wednesday: Upper Body Circuit + Core Finisher
Thursday: Rest & Recovery
Friday: LISS Cardio
Saturday: Rest & Recovery
Sunday: Rest & Recovery
The workouts in this Program are 30-45 minutes long.
To complete this Program, you will need:
✓ Yoga Mat
✓ Skipping Rope
✓ Lighter set of Dumbbells
✓ Heavier set of Dumbbells
✓ Resistance/Power Bands
✓ Bench
✓ Booty Band
✓ Ankle Weights
Yes! You can choose to train at home or in the gym, depending on what works best for you. Simply switch between your available workout options in the Move With Us App to follow the Program wherever you train.
Absolutely! Our Exercise Swap feature allows you to personalise your workouts to suit your experience, ability and available equipment. You can choose from exercise swaps, regressions or progressions to make each movement easier, harder or better suited to you.
New Program intakes begin every Monday, so you can choose the Monday that works best for you. Once you purchase, you’ll receive access to the Move With Us App and everything you need to get started.
Yes! When you’re ready to begin, you can select a start date up to 2 weeks ahead using the Restart Program feature in the Move With Us App.
If you’ve purchased the Program as a standalone purchase, keep in mind that your 8 weeks of app access begins from the date of purchase. We recommend starting within the first few available intakes to ensure you have enough time to complete the full Program before your access ends.
When you purchase this Program as a standalone purchase, you’ll receive 8 weeks of access to the Move With Us App from the date of purchase.
With Platinum Membership, you’ll have ongoing access to this Program, all other Programs, Challenges and members-only features for the duration of your active Membership.
Absolutely! You can repeat the Program as many times as you like while you have access to it in the Move With Us App.
Absolutely! You can purchase this Program as a standalone purchase without joining Platinum Membership. However, your standalone purchase only includes 8 weeks of access to the Move With Us App.
Absolutely! This Program is included with Platinum Membership, so you can access it without purchasing the Program separately.
Platinum Membership gives you ongoing access to all available Move With Us Programs and Levels, Challenges and members-only features for the duration of your active Membership. This means you can move between Programs, explore different training styles and keep coming back to your favourites without needing to purchase each Program individually.
Yes! The Move With Us App gives you a range of tools to track your progress beyond just the number on the scales.
You can track your weight and measurements, steps, hydration, sleep, macros, daily goals and reflections, as well as your workout completion throughout your Program. You can also use Workout Notes to record the weights you use for each exercise, making it easy to see your strength progress over time.
Once you’ve completed your purchase, you’ll receive an email with everything you need to create your Move With Us account and access the App.
Simply follow the instructions in your email to get set up, then head into the App to find your Program and get ready for Day 1.
If you don’t receive your email, check your junk or spam folder and make sure you’re using the email address associated with your purchase. Please ensure you are subscribed to receive important updates here.