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MOVE is a 30-day movement program, originally hosted in the the month of November!

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Twenty-two new workouts

provided in full-length exercise videos and written format. You can do the workouts at home or at the gym.

Twenty-two new workouts

provided in full-length exercise videos and written format. You can do the workouts at home or at the gym.

Daily Videos

Short daily videos from peers and professionals

Accountability and support

In the online community

A monthly calendar

So you can track your progress and measure your success.



At least one set of dumbbells (or some kind of resistance.)
A chair, bench, or stool
If you have a loop band or mini band, they will be helpful, but these are not mandatory!
Daily Video

Learn from professionals and peers in a short daily video (5 minutes or less). You will get support from coaches, exercise physiologist, physical therapists, dieticians, a physician, therapists, and others who are putting in the work along with you!

Exercise Videos & Written Workouts

Workout with us 5 times a week. You will have two trainers this year: Me (Monique Middlekauff, PhD) and Sutter Wyatt (soon-to-be DPT). Together we will guide you through each workout. We will provide tips and strategies each day, along with modifications for common concerns. You can follow along through the full-length videos or use the written workouts and complete them at your own pace.

E-book- MOVE Guide

The e-book is intended to guide you through each day. You will find the calendar with the focus for each day, and specifics for each workout.

Workout Details

It helps to know what you’re getting into! We will workout every Monday, Tuesday, Thursday, Friday, and Saturday. Your videos will be available in advance so you can change the pattern if you need to, based on your schedule. You can also pick your exercise time and modify any exercise that you need to.

Week Focus Sets x Reps
1 Strength and Stability – Part 1 3 x 10
2 Strength and Stability – Part 2

Gradual increase in volume

3 x 12
3 Build Strength 4 x 8
4 Endurance Focus 3 x 15

Daily Focus


Day Focus
Monday Core and Shoulders
Tuesday Legs
Wednesday You Pick: Rest, Yoga / Mobility, or Cardio
Thursday Chest and Triceps
Friday Back and Biceps
Saturday Legs and Cardio
Sunday Rest and Recover


Monthly or Yearly

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