Move More.
Move Better.

Special Access for NAYDO Attendees

We've unlocked a variety of MOSSA workouts, perfect to keep you moving during an action-packed conference.

No login required. See workouts below.

Workouts to Move Better.
Work-ins to Feel Better.

MOSSA ON DEMAND

Special NAYDO Access:

No login required
No equipment needed
Workouts and Work-Ins unlocked
Bookmark this page for easy access
Move a little each day and feel better!

WE WANT TO HELP MORE PEOPLE GET MOVING, STAY HEALTHY, AND ENJOY LONGER, MORE ACTIVE LIVES BY APPROACHING EXERCISE AND MOVEMENT AS REWARD, NEVER PUNISHMENT. AS AN INVESTMENT, NEVER AN EXPENSE. AND MOSSA ON DEMAND MAKES MOVING CONVENIENT, WELCOMING, AND APPROACHABLE SO MORE OF US CAN MOVE BETTER, FEEL BETTER, AND LIVE BETTER.

Cathy Spencer Browning

VP of Training and Programing, MOSSA

GET CENTERED WITH GROUP CENTERGY

Grow longer and stronger with Group Centergy®, an invigorating mind-body workout. It incorporates yoga and Pilates fundamentals with athletic training for strength, balance, mobility, and flexibility. Emotive music drives the experience as you breathe and sweat through this full-body movement journey. REDEFINE YOUR SELF.

Try Group Centergy (30 min):

GET SWEATY WITH GROUP FIGHT

Group Fight® is a gripping workout that builds cardio fitness, total-body strength, and coordination. Combine the hottest, adrenaline-fueled MMA movements from the boxing ring to the fighting cage with cutting-edge exercises from outside the octagon. Thrilling music and motivational coaching will get you fighting fit. FIGHT FOR IT!

Try Group Fight (30 min):

DESTRESS WITH DE-DESK® YOUR BODY

De-Desk® Your Body is an essential six-part series designed to restore your body’s postural balance, which is diminished by the overused seated postures in our everyday lives. By investing five to ten minutes for every two hours seated, you will feel better in your body – so LET’S MOVE!

Try De-Desk Your Body (5 min):

GET HAPPY WITH GROUP GROOVE

Group Groove® is a sizzling cardio experience that will make you sweat with a smile. During this energizing dance fitness workout, you’ll experience a fusion of club, hip-hop, and Latin dance styles set to the hottest current hits and the best dance songs ever produced! IF YOU CAN MOVE, YOU CAN GROOVE!

Try Group Groove (30 min):

GET STRONG WITH GROUP CORE

Group Core® gives you three-dimensional strength in every action-packed workout. A stronger core, from your shoulders to your hips, improves athletic performance and enhances Movement Health. Expert coaching and motivating music will push you through a wide variety of innovative exercises. GET HARD CORE!

Try Group Core (10 min):

LOOKING FOR MORE?

Start a Free Trial:

Strength
Cardio
Mind-Body
HIIT
Dance
Cycle
Movement Health
Recovery
And more!

Use Code NAYDO2025 for 30 Days Free

Get moving with a 14-day free trial + 30 extra days

USE CODE = NAYDO 2025

MOSSA PRESENTERS

We are coaches, trainers, developers, and presenters. We are students and educators. We are movement lovers and music groupies. We believe the best kind of exercise is the kind someone will do consistently, for life. And we'd love for you to get moving with us for now, for the next 14+ days ... and maybe forever. :)

Cathy Spencer Browning

VP of Training & Programming

3D30, Active, Blast, Core, Power, Ride, R30

AJ Jennings

Program Developer, Presenter

ATHLETE30, Active, Blast, Power

Laura Ripley

Video Presenter

Active, Blast, Fight

Megan Judge

Program Developer, Presenter

3D30, Blast, Centergy, Fight

Tiago Kulaif

Program Developer, Presenter

3D30, Core, Fight, Power, Ride, R30

Kelly Force

Program Developer, Presenter

ATHLETE30, Groove, Ride, R30

AJ Haynes

Video Presenter

Active, Power

Melanie Kohler

Vide Presenter

Centergy

Beth Oliver

Program Developer, Presenter

Centergy

Carlee Kobreek

Video Presenter

Blast, Power

Mike Laplaca

Program Developer, Presenter

Core, Fight, Power, R30

Racel Sotero

Video Presenter

Blast, Power

Val Kulaif

Video Presenter

Centergy, Fight, Ride, R30

Tracey DeLong

Video Presenter

Core, MOVE30, Power

Aaron Berry

Video Presenter

Fight, Groove

Charli Nesbitt

Video Presenter

Blast, Power

Mike Gallo

Video Presenter

Blast, Core, Fight

Jeffrey Pinkerton

Video Presenter

Ride, R30

Renae Latimer

Video Presenter

Groove

Mark Brown

Video Presenter

ATHLETE30, Fight, Power

Michelle Scala

Video Presenter

Ride, R30

Sheleesha Kelso

Video Presenter

Groove

Leslie Baum

Video Presenter

Groove

Gael Gebow

Video Presenter

Power

Joe Marro

Video Presenter

Centergy

Ali Svendsen

Video Presenter

Active, Power

Nikki Greathouse

Video Presenter

Blast, Core, Fight

Sara Sinclair

Video Presenter

Centergy

Natalie Weber

Video Presenter

Ride, R30

Chuck Flunker

Video Presenter

3D30, Ride, R30

Bryse Conner

Video Presenter

Blast

View of Full Library

Workouts in every major category of fitness

EXPLORE FULL LIBRARY

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?

Once you start your free trial, you'll have access to our in-app social network group called Community. There you can ask questions, participate in challenges, and connect with other subscribers and the MOSSA Team!