21-DAY BEGINNER'S PROGRAM

Contents

  • [21-DAY BEGINNER'S PROGRAM] Intro ( 0:01:38)

    video 0:01:38

    Welcome to The Movement’s Beginner’s program. This is perfect if you are coming back to movement for the first time in a long time, are coming back from an injury or are new to movement entirely. We will be moving our bodies together for 21 days straight. I know that seems like a lot, but some of the workouts I have chosen for you are only 5 minutes and some are nice, relaxing stretches. This program is designed to help you build confidence in yourself and your miraculous body. All you have to do is show up, do your best and leave the rest. I am excited to go on this journey with you! Please keep us posted with how you are doing by posting in the FB group or shooting us an email to support@erinstutland.com Happy Moving!

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  • [21-DAY BEGINNER'S PROGRAM] Day 1 - Soul Stroll - Start Here ( 0:22:24)

    audio 0:22:24

    This audio is part of the 21-day beginner's program. If you wish to do the whole program, you can find it under the Programs section If you are struggling to get started... with anything at all... USE THIS! 20 minutes of pure inspiration to get you started! You will find the document with the mantras in the Coaching section under Coaching PDFs.

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  • [21-DAY BEGINNER'S PROGRAM] Day 2 - I Have All That I Need : Legs + Arms ( 0:12:02)

    video 0:12:02

    This video is part of the 21-day beginner's program. If you wish to do the whole program, you can find it under the Programs section Equipment: None In this gentle, yet powerful workout, we will work the arms and legs while affirming our own sense of safety and having everything we need while allowing good things to flow to us. Mantras: I am safe indeed / I have all that I need / I am open to receive / All the good that comes to me

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  • [21-DAY BEGINNER'S POGRAM] Day 3 - Yin Yoga For All The Feels ( 0:23:42)

    video 0:23:42

    This video is part of the 21-day beginner's program. If you wish to do the whole program, you can find it under the Programs section Equipment : Yoga mat, bolster or block or you can use 2 pillows In this SUPER delicious yin yoga video, I take you through a gentle and relaxing sequence that is perfect when you are experiencing a whole range of feelings. From sadness, to grief, to anxiety, to overwhelm, this video is going to help relax your entire body, still your mind and open your heart. You will feel supported and loved. Mantras (at the end): My mind is still / My body is relaxed / My heart is open

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  • [21-DAY BEGINNER'S PROGRAM] Day 4 - I Am Regal ( 0:05:09)

    video 0:05:09

    This video is part of the 21-day beginner's program. If you wish to do the whole program, you can find it under the Programs section Equipment: Chair Ballet-inspired workout to lengthen and to step out into your regalness.

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  • [21-DAY BEGINNER'S PROGRAM] Day 5 - Slow Jam Breakdown - Intention ( 0:08:37)

    video 0:08:37

    This video is part of the 21-day beginner's program. If you wish to do the whole program, you can find it under the Programs section This is a breakdown of the choreography for the 43-minute Intention workout. Learn the moves and break a small sweat in this easy to follow intention setting workout. If you wish to try the full Intention workout, you can find it HERE on desktop and in the 40-50 min section under the Workout Length category on the app or you can use search at the top.

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  • [21-DAY BEGINNER'S PROGRAM] Day 6 - It's My Time ( 0:05:14)

    video 0:05:14

    This video is part of the 21-day beginner's program. If you wish to do the whole program, you can find it under the Programs section Equipment: None This is an intention workout. What do you want today, how do you want to feel today, this week, this month, this year? It's your time to shine no matter what anyone says. You're not waiting for permission.

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  • [21-DAY BEGINNER'S PROGRAM] Day 7 - Short Hip Stretch ( 0:08:13)

    video 0:08:13

    This video is part of the 21-day beginner's program. If you wish to do the whole program, you can find it under the Programs section Equipment: Towel and/or mat. This short hip stretch can be done in the morning, the night, before or after a workout or on it's own. Do it twice for double the deepening. Enjoy!

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  • [21-DAY BEGINNER'S PROGRAM] Day 8 - Soul Stroll I Now Recommit ( 0:33:19)

    audio 0:33:19

    This audio is part of the 21-day beginner's program. If you wish to do the whole program, you can find it under the Programs section In this Soul Stroll, I help you reconnect and recommit to what is important to you so you can be productive and focused. You will find the document with the mantras in the Coaching section under Coaching PDFs.

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  • [21-DAY BEGINNER'S PROGRAM] Day 9 - Slow Jam Breakdown - Belief ( 0:08:42)

    video 0:08:42

    This video is part of the 21-day beginner's program. If you wish to do the whole program, you can find it under the Programs section Equipment: None This is a breakdown of the choreography for the 45-minute Belief workout. Learn the moves and break a small sweat in this easy to follow letting go workout. If you wish to try the full Belief workout, you can find it HERE on desktop and in the 40-50 min section under the Workout Length category on the app or you can use search at the top.

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  • [21-DAY BEGINNER'S PROGRAM] Day 10 - I Lift Myself Up ( 0:05:39)

    video 0:05:39

    This video is part of the 21-day beginner's program. If you wish to do the whole program, you can find it under the Programs section Equipment: small weights Work out your arms to lift yourself up. One of our greatest powers is to lift ourselves up and get ourselves out of anything we might be feeling.

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  • [21-DAY BEGINNER'S PROGRAM] Day 11 - My Mind is Clear ( 0:05:59)

    video 0:05:59

    This video is part of the 21-day beginner's program. If you wish to do the whole program, you can find it under the Programs section Let go and allow your mind to relax and feel at ease, choosing to be right where you are.

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  • [21-DAY BEGINNER'S PROGRAM] Day 12 - Slow Jam Breakdown - Inspired Action ( 0:08:45)

    video 0:08:45

    This video is part of the 21-day beginner's program. If you wish to do the whole program, you can find it under the Programs section Equipment: None This is a breakdown of the choreography for the 45-minute Inspired Action workout. Learn the moves and break a small sweat in this easy to follow move into action workout. If you wish to try the full Inspired Action workout, you can find it HERE on desktop and in the 40-50 min section under the Workout Length category on the app or you can use search at the top.

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  • [21-DAY BEGINNER'S PROGRAM] Day 13 - Calm Body + Mind ( 0:05:28)

    video 0:05:28

    This video is part of the 21-day beginner's program. If you wish to do the whole program, you can find it under the Programs section Equipment: Light weights Bring calm into your mind and your body while finding a sense of flow. We will be working the legs and the shoulders. No Mantras

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  • [21-DAY BEGINNER'S PROGRAM] Day 14 - Post Workout Stretch ( 0:09:23)

    video 0:09:23

    This video is part of the 21-day beginner's program. If you wish to do the whole program, you can find it under the Programs section Equipment: Mat or Towel. Enjoy this stretch after a workout or on it's own. Bring an intention to set while you move. It's simple but oh so effective! Enjoy! No Mantras

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  • [21-DAY BEGINNER'S PROGRAM] Day 15 - Soul Stroll - The Magic of Taking Action ( 0:31:58)

    audio 0:31:58

    This audio is part of the 21-day beginner's program. If you wish to do the whole program, you can find it under the Programs section End procrastination with this original, inspiring soundtrack of music, mantras and motivation to move you into ACTION! You will find the document with the mantras in the Coaching section under Coaching PDFs.

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  • [21-DAY BEGINNER'S PROGRAM] Day 16 - I Am Vibrant Sculpt ( 0:22:48)

    video 0:22:48

    This video is part of the 21-day beginner's program. If you wish to do the whole program, you can find it under the Programs section Equipment: None This 20-min full body sculpt is about feeling vibrant and strong in your body and affirming that your body has the ability to heal. I hope you enjoy it!

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  • [21-DAY BEGINNER'S PROGRAM] Day 17 - Slow Jam Breakdown - Allowing ( 0:09:51)

    video 0:09:51

    This video is part of the 21-day beginner's program. If you wish to do the whole program, you can find it under the Programs section This is a breakdown of the choreography for the 50-minute Allowing workout. Learn the moves and break a small sweat in this easy to follow allowing life to support you workout. If you wish to try the full Allowing workout, you can find it HERE on desktop and in the 40-50 min section under the Workout Length category on the app or you can use search at the top.

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  • [21-DAY BEGINNER'S PROGRAM] Day 18 - Love is the Key ( 0:04:49)

    video 0:04:49

    This video is part of the 21-day beginner's program. If you wish to do the whole program, you can find it under the Programs section Equipment: None This workout will help lift your spirits while moving into a greater sense of acceptance of yourself and the world around you. It will ignite your ability to give and receive love. Additionally, we will be working your core and legs. Mantras: How I treat myself / Is how I am treated / Love is the Key / And it starts with me

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  • [21-DAY BEGINNER'S PROGRAM] Day 19 - Gratitude ( 0:15:39)

    video 0:15:39

    This video is part of the 21-day beginner's program. If you wish to do the whole program, you can find it under the Programs section Equipment: Light weights (2 lbs) Cultivate an attitude of gratitude while toning your entire body. Mantras: I am tuned in / I step into the flow / I have all that I need / The rest I let go I am grateful / I am prosperous / I am generous / I am love

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  • [21-DAY BEGINNER'S PROGRAM] Day 20 - I Manifest Success ( 0:05:16)

    video 0:05:16

    This video is part of the 21-day beginner's program. If you wish to do the whole program, you can find it under the Programs section Equipment: None This is an Allowing workout. It's all about trusting your intuition and allowing things to come to you easily and effortlessly.

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  • [21-DAY BEGINNER'S PROGRAM] Day 21 - Stretch + Relax ( 0:27:21)

    video 0:27:21

    This video is part of the 21-day beginner's program. If you wish to do the whole program, you can find it under the Programs section Equipment : Yoga mat, light weights Mini vacation for the mind, body and soul. Experience a deep letting go. Mantras: I’m allowed to relax / It’s safe to let go / I can take my time / I can move nice and slow There’s no need to rush / There’s no need to hurry / It’s all getting done / I release my worry I am calm / I am at ease / I am grounded / I am at peace

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