Annie Niswanger
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Move Well Foundations
4 Week Strength + Mobility Program
New to strength training? Getting back into movement after a break? Craving a workout routine you can actually stick to?
Move Well Foundations is a 4-week, dumbbell-only program with workouts under 30 minutes designed to help you stay consistent, build functional strength, & improve mobility. Lets learn to MOVE WELL - reducing soreness, preventing burnout, and building strength that lasts!
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Goal:
Functional Strength + Mobility
Functional Strength + Mobility
Yoga, Functional, Weight lifting, Full Body
4 weeks program
5 days/week
<30 mins
Level:
Beginner
Beginner
Goal:
Functional Strength + Mobility
Functional Strength + Mobility
Yoga, Functional, Weight lifting, Full Body
4 weeks program
5 days/week
<30 mins
Level:
Beginner
Beginner
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Welcome to Move Well: Foundations Program!
Whether you are new to strength training, coming back after a break, or just craving some consistency in your routine, this program is for you!
This 4-Week Beginner Friendly Strength + Mobility Program includes 5 workouts a week, all under 30 minutes, designed to help you build functional strength & improve mobility while staying consistent without feeling overwhelmed. All you'll need are a set of dumbbells, a yoga mat, and yourself!
Weekly Structure:
- Day 1: Full Body Strength
- Day 2: Mobility + Core
- Day 3: Full Body Strength
- Day 4: Mobility + Strength
- Day 5: Yoga Class
We follow this pattern for all 4 weeks, using progressive overload: keeping the exercises consistent while gradually increasing weight or repetitions. That's how you build real strength, stay consistent, and actually see results.
Lets get stronger - mentally and physically - together.
Love this app!!! Every workout is challenging and I've had amazing results.
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, strightforward, focused workouts that are enjoyable and effective.
Jess
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Lifetime Access
Once you purchase, you own the program forever!
Reminders
Set workout reminders to stay on track!
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About Annie Niswanger
Personal Trainer + Yoga Instructor
Movement has always been a part of my life—but learning that it could be medicine changed everything. As a professional dancer, I’ve experienced firsthand how injuries and chronic pain can affect both your body and your mindset. After struggling with lower back pain and burnout, I discovered the power of combining yoga, breathwork, and functional strength training to rebuild from the inside out. Now, as a yoga instructor and personal trainer, I blend strength, mobility, and nervous system regulation to help you feel strong, stable, and connected in your body—without pushing through pain. My approach is rooted in injury prevention, longevity, and building a body that supports you for the long run.
Frequently asked questions
I’m a beginner, is this for me?
YES! This program was specifically designed with beginners in mind. The workouts are short, approachable, and structured to help you build strength, mobility, and confidence at a pace that feels doable. You’ll repeat movements across the weeks so you can learn proper form, feel more comfortable, and gradually get stronger. Options are always available, so you can move at your own level and progress when you’re ready.
What can I expect at the end of the program?
By the end of the 4 weeks, you can expect to feel stronger, more mobile, and more confident in your body. You’ll likely notice improved stability, better body awareness, and more ease in everyday movement. Because we focus on consistency and progressive overload, you’ll also have a solid strength foundation you can continue building on. Most importantly, you’ll finish the program with a routine you actually enjoy and can stick with.
What equipment do I need?
Just a set of dumbbells and a yoga mat. That’s it. No machines, no complicated setup.
How many days per week is the program?
You’ll follow a 5-day weekly structure:
2 strength days
2 mobility + strength/core days
1 yoga day
2 days off (you choose when you want to take an off day!)
This balance helps you build strength while supporting recovery and preventing burnout.
Is this program good if I’ve worked out before?
Yes. Even if you’re not brand new, this program is great for rebuilding consistency, improving movement quality, and strengthening foundational patterns that support long-term progress.
Are there any modifications for the exercises?
Yes! Every workout is designed to meet you where you are. You’ll always have options to modify movements — whether that means adjusting range of motion, lowering weight, slowing the tempo, or choosing a more supportive variation. The goal is to help you move well, not push through discomfort, so you can build strength safely and confidently at your own pace.
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.
I would also love to see your progress pictures and videos. Tag me on Instagram (@annieniswanger) or feel free to shoot me a DM. I would love to see and celebrate your progress!
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