MOSSA On-Demand
UND Wellness & Health Promotion partnered with MOSSA On-Demand to give you access to high quality workouts you can do anytime, anywhere.
MOSSA On Demand FREE for 14 Days
We know you'll love the workouts, and should you want to continue to use MOSSA On Demand past the 14 days, it's only $14.99 per month to subscribe.
You will have access to 12 MOSSA programs, each program with 4-5 workouts to choose from, with more on the way.
MOSSA App
Workout Lengths
Workout Programs
Different workouts to choose from!
Workout Programs
The programs cover every category of exercise including strength, cardio, Yoga-inspired, MMA-cardio, and indoor cycling.
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. GET 3D STRONG!
Required Equipment
The ViPR PRO® in either 4kg, 6kg, or 8kg weight.
ATHLETE30® is a high-intensity interval training workout that will get you in performance shape. Experience hard-hitting and innovative drills designed to improve endurance, agility, power, and speed. With expert coaching and high-powered music, you will be motivated to be the best you can be! LET’S HIIT IT!
Optional Equipment
The STEP® and four risers allows for 4”, 6”, and 8” heights to enable variety of exercises. Workouts #1 and #2 do not use The STEP® .
Group Active® is a diverse one-hour workout that improves cardiovascular fitness, builds total-body strength, and enhances Movement Health for daily life. Inspiring music and professional coaching will ensure you succeed with a wide variety of innovative and athletic exercises using dumbbells, body weight, and The STEP®. ACTIVATE YOUR LIFE!
Equipment
Weight plate or dumbbell weighing between 5 to 20 lbs (2.5 to 10 kg) and The STEP®.
Group Blast® is 60 minutes of athletic cardio training that uses The STEP® in a wide variety of ways. This highly effective workout will get your heart pounding and sweat pouring as you improve your cardio fitness, agility, coordination, power, and strength with exciting music and motivational coaching. HAVE A BLAST!
Required Equipment
The STEP® and four risers to enable 4”, 6”, 8” heights.
Grow longer and stronger with Group Centergy®, an invigorating 60-minute 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.
Recommended Equipment
Yoga Mat
Group Core® gives you three-dimensional strength in 30 action-packed minutes. 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 that use your body weight, weight plates, The STEP®, and a towel. GET HARD CORE!
Equipment
Required: Towel that is longer than shoulder width – used on video is 40” x 12” (102 x 30.5 cm).
Recommended: Weight plate or dumbbell weighing between 5 to 20 lbs (2.5 to 10 kg) and The STEP®.
Group Fight® is a gripping hour 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!
No equipment needed.
Group Groove® is a sizzling cardio experience that will make you sweat with a smile. During this energizing hour of dance fitness, 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!
No equipment needed.
MOSSA POWER maximizes your workout results with 30 minutes of cutting-edge strength training! Get muscle strong and movement strong when you combine traditional strength training with functional exercises and the revolutionary science of Loaded Movement Training, using an adjustable barbell, body weight, and heart-pounding music.
Equipment
Required: Adjustable barbell set. Bar weighing approximately 3-5lbs (2kg) with various weight plates: 2.5 lbs, 5 lbs, 10 lbs (1 kg, 2.5 kg, 5 kg) or two or more dumbbells.
Recommended: Additional weight plates or dumbbells to enable more options at The STEP®.
Group Ride® is a 60-minute cycling experience brought indoors that will get you heart, lung, and leg strong. Inspiring music sets the pace and creates the terrain as you roll over hills, chase the pack, spin the flats, climb mountains, and sprint to the finish! RIDE ON!
Required Equipment
Indoor Cycle
MOVE30® will improve your Movement Health in only 30 minutes. By practicing a wide variety of specific exercises, you will move with more ease, less restriction, and increased confidence in everything you do in life or athletics. Expert coaching, motivating music, and choosing your own pace will help you succeed. MOVE FOR LIFE!
Required Equipment
The ViPR PRO® in either 4kg, 6kg, or 8kg weight. The STEP® and six Universal Risers to enable 4”, 6”, 8”, 10” heights.
R30® is a cycling workout that will improve your cardio fitness and muscular endurance in only 30 minutes. Inspiring music and motivating coaching set the pace for a workout that will leave you feeling sweaty and energized. EVERYONE FINISHES FIRST!
Required Equipment
Indoor Cycle
About MOSSA
MOSSA gives you the highest quality workouts anytime, anywhere. With decades of experience developing professional fitness programs, MOSSA's team delivers workouts that guarantee results for everyone from brand new exercisers to serious athletes. The MOSSA Team designs each workout with options and modifications so you can choose the intensity and challenge that are just right for you. Try every workout you want and select your favorites to create your own personalized fitness playlist. Combine cardio and strength programs to maximize results! Work out from home - on your TV, on your computer, or download the app.