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. :)
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Workouts in every major category of fitness
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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!
LET'S MOVE!®
Move More, Move Better, and Live Better!
Our workouts are in health clubs and YMCAs worldwide.
Learn more about our programs below.
BE A HEALTHIER, MORE ACTIVE YOU
USE CODE = NAYDO2025