Workouts to Move Better.
Work-ins to Feel Better.
WHAT IS 3D30?
3D30 revolutionizes your whole body using the ground-breaking science of Loaded Movement Training. This three-dimensional experience integrates strength, cardio, and mobility training to build an unbreakable body that performs like an athlete. Dynamic music drives the energetic 30-minute workout that includes high-intensity interval training.
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MOSSA ON DEMAND
$14.99/mo
14-day free trial
12 exercise programs
4 recovery programs
400+ on-demand sessions
No commitment + cancel anytime
No experience needed
STRENGTH IN MOTION IN 30 MINUTES
Discover the benefits of loaded movement training
Grab your ViPR for full-body, full-spectrum movement in a workout for the full spectrum of movers – newcomers to athletes. Using the ground-breaking science of Loaded Movement Training and the versatile ViPR Pro, 3D30 will enhance your coordination, agility, and athletic performance.
In a quick and challenging half-hour, you’ll build a resilient – even unbreakable – body, fitter for athletic and day-to-day adventures. 3D30 is an intense workout, but like all MOSSA workouts, is presented by multiple instructors to offer varying options so you can customize your speed, range, movements, and even rest periods.
MEET THE VERSATILE VIPR
When you invest in a ViPR Pro for your 3D30 workouts, you can also use it to recover with MOSSA’s work-ins, including MOVE30 and Move & Mobilize. In doses as brief as 10 minutes, work-ins will improve your Movement Health by reversing the physical stresses of exercise and all-too-common postural and sedentary distress.
VIEW FULL LIBRARY OF 3D30
3D30 PRESENTERS
Meet your 3D30 coaches, a team of talented, hard-driving, hard-working instructors who will motivate you to take athleticism, coordination, and multi-dimensional training to new heights.
Cathy Spencer Browning
Megan Judge
Mike LaPlaca
Tiago Kulaif
Chuck Flunker
Mark Brown
Tracey Delong
WHY MOSSA?
OUR M4 PROGRAMMING
All of our workouts are designed and developed with our proprietary M4 Programming, a recipe to ensure results, likability, approachability, and – of course – basics like safety and success.
MOVEMENT
We want to make you healthy for real life and real sport, so our workouts are created to improve your Movement Health.
MUSIC
The right music can help you truly enjoy the experience; it’s the ultimate performance enhancer and can make the time fly.
MOTIVATION
Our instructors and the group-feel deliver the power of connection and community, which boosts motivation and a must-do attitude.
METRICS
Industry-leading testing ensures MOSSA’s workouts are everything you want: enjoyable and results-guaranteed.
FREQUENTLY ASKED QUESTIONS
Do I need equipment to get started?
No. You don't need equipment to get started. Our non-equipment workouts include Group Centergy (mind-body), Group Fight (cardio kickboxing), Group Groove (dance fitness), and a few options in Group Core and ATHLETE30.
To get the most out of our workouts, you'll need a step and weights, similar to those you'll see in our videos. And, to take your training to the next level, check out the ViPR Pro.
What workouts should I do first?
The 10-minute workouts are a great way to get started. They will introduce you to the language of the program, types of movements commonly seen, as well as key execution tips designed to help you build confidence in your movement ability. Find one you like (or love, we hope) and try out the 30-minute or 60-minute version!
Is there a monthly workout planner?
Yes! Our planners will guide you to specific programs depending on your goals and how many times per week you'd like to work out. You'll choose a persona and frequency, and download the monthly plan!
How often are new workouts added?
We add new workouts to MOSSA On Demand similar to the worldwide release of our workouts at health clubs and YMCAs around the world. New workouts are released each January, April, July, and October. This quarterly system has proven to provide the right balance of familiarity and variability to help you keep moving!
To learn more, checkout our education video all about "Shelf-Life", which describes the number of times we recommend you do the same workout.
Who is MOSSA?
We create group fitness workouts for health clubs, YMCAs, and for home users on MOSSA On Demand. With 20+ years of experience, our workouts are designed with the highest standards of program development and the industry's most thorough field testing to ensure your enjoyment and success.
What if I have additional questions?
ask questions, participate in challenges, and connect with other subscribers and the MOSSA Team!
LET'S MOVE!
Move More, Move Better, and Live Better!
At MOSSA, we create workouts and recoveries to get more people moving. Our workouts are offered in health clubs and YMCAs worldwide, and are available anytime on MOSSA On Demand.
Learn more about each of our programs below.
BE A HEALTHIER, MORE ACTIVE YOU
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