Let’s Get Moving — Fitness

The WEll-Being Fitness Program

There are many reasons why physical activity is good for you, such as keeping your heart healthy, improving your joint and bone health as you age, and losing weight as you begin to burn calories.

Physical activity also has a huge potential for improving your emotional well-being
by improving your self-esteem and reducing stress and anxiety.

Sometimes the hard part in getting active is knowing where to begin, and we’ve taken care of that for you by assembling a series of at-home activities — for beginners to advanced fitness levels — that are designed to help you safely begin a fitness routine. As you start getting stronger and feeling better, you can start doing more by adding more challenging exercises to your routine.

The key is to commit and stick with it! Do something every day for 30 days — even if it’s for 10 minutes, and soon, you will find yourself wanting to do more!

How It Works

We’ve assembled a series of exercise routines for those who need to start at the beginning, for those who may need to jump-start their fitness at an intermediate level, and an advanced level for those who are looking for something a bit more challenging.

Tips for getting started.

  • Decide what level of fitness you are (beginner, intermediate, advanced), and get acclimated to the exercises in that section by watching the videos.
  • For some exercises, you may need a chair for support.
  • You may want to use a yoga mat to ensure your comfort and stability, but it isn’t necessary.
  • Before you begin any of the activities, be sure to stretch and become focused by following the stretching videos first.
  • Each exercise is designed to last from 30 to 45 seconds. Take each activity at your own pace, then increase your intensity as you begin to build more flexibility and strength. This may include doing each exercise up to three times or more. Counting the seconds out loud or to yourself is a great way to stay focused and mindful of what you’re doing.
  • Work through each exercise at least one time. As you begin building strength and flexibility, work to do each exercise up to three times.
  • When you feel ready to move up to the next level, take your time and get acclimated to the exercises to help limit any potential injuries.

How to Do It

  • Each section features videos for building strength and cardio endurance to give you a full-body workout.
  • Each video shows you the proper form to perform each exercise safely.
  • Try to do each exercise for at least 30 seconds, and work your way up to doing each exercise longer (up to one minute).
  • When you feel comfortable doing so, work through each exercise up to three times.
  • You can also focus on one muscle group, such as your core, or you can incorporate exercises from each level.
  • These exercises are designed so that you can do them every day. If you feel you need more time to build up your strength and endurance, you can do these every other day until you feel yourself getting stronger.
  • We’ve assembled different lists of workouts at each level, so you can have different routines to help you get focused and maximize your time.

Meet Your
Personal Trainer!

Certus Psychiatry Fitness Instructor, Daiva, Owner Of Utopia Fitness Center In Lewisville, North Carolina.

Daiva has been a certified personal trainer for over 12 years, and she owns and operates Utopia Fitness in Lewisville, N.C.

For the Certus WEll Being Program, she has put together a series of at-home fitness programs for people of all fitness levels — beginner, intermediate, and advanced — and she went above and beyond in creating the programs available here.

If you are interested in learning more about Utopia Fitness, visit UtopiaFitnessCenter.com, or call 336-946-6521.

Let’s Get To Work!


Get a good stretch in to loosen up your muscles and maximize your workout.
Stretching well before exercises is a good way to get focused while preventing injury.

Click to View Stretching Videos

Stretch Video 1: Warm Up

Stretch Video 2: Neck

Stretch Video 3: Hips

Stretch Video 4: Fold

Stretch Video 5: Hips (Advanced)

Stretch Video 6: Quads (Advanced)


Designed for those who may be sedentary or do not have much experience exercising.

Click to View Beginner Videos

Beginner Video 1: Walk

Beginner Video 2: Deep Breaths

Beginner Video 3: High Knees

Beginner Video 4: Hinges

Beginner Video 5: SideStep Lunge

Beginner Video 6: Back Reverse Lunge

Beginner Video 7: Side-to-Side Lunge

Beginner Video 8: Shoulders

Beginner Video 9: Squats

Beginner Video 10: Arm Circles

Beginner Video 11: Advanced Hinges

Beginner Video 12: Wall Push Ups


If you walk regularly, are somewhat active around your home and are otherwise in good physical health, you may want to start here. If the exercises prove to be too strenuous, move to the Beginner section.

Click to View Intermediate Videos

Intermediate Video 1: Deep Squats

Intermediate Video 2: Core

Intermediate Video 3: Cross Jabs

Intermediate Video 4: Side Step Reach

Intermediate Video 5: Cross Reach

Intermediate Video 6: Elevated Mountain Climber

Intermediate Video 7: Alternating Reverse Lunge

Intermediate Video 8: Upper Back

Intermediate Video 9: Arm Raise

Intermediate Video 10: Burpee

Intermediate Video 11: Hip Mobility

Intermediate Video 12: Core II

Intermediate Video 13: Legs

Intermediate Video 14: Obliques & Hips

Intermediate Video 15: Core & Lower Back

Intermediate Video 16: Raised Leg Core

Intermediate Video 17: Thighs & Glutes

Intermediate Video 18: Chair Toe Touch

Intermediate Video 19: High Knees

Intermediate Video 20: Side Plank

Intermediate Video 21: Elevated Pushups

Intermediate Video 22: "Dead Bug" Core

Intermediate Video 23: Lunge


This section is designed for those who are looking for a challenge. These exercises are not to be taken lightly, so if you feel it’s too much, stop and try going to the Intermediate section, and work your way up to this level.

Click to View Advanced Videos

Advanced Video 1: Push-Ups

Advanced Video 2: Back

Advanced Video 3: Knee Raise

Advanced Video 4: Jumping Jacks

Advanced Video 5: Squat Jump

Advanced Video 6: Lunge Twist

Advanced Video 7: Floor Push-Ups

Advanced Video 8: Dead Lifts

Advanced Video 9: Reverse Lunge

Advanced Video 10: Advanced Core

Advanced Video 11: Reverse Snow Angels

Advanced Video 12: Sidestep Lunge/Knee Kick

Advanced Video 13: Hand Release Push-Ups

Advanced Video 14: Alternating Reverse Lunge

Advanced Video 15: Plank Jacks

Advanced Video 16: Squat Jumps

Advanced Video 17: Seated Twist

Advanced Video 18: Bearplanks w/ Shoulder Taps

Advanced Video 19: Dead Bug

Advanced Video 20: Glutes

Resistance Bands

Resistance bands are a great way to build strength and endurance without the needs for weights.

We have bands with three different resistance levels available for purchase at our office for $10.

Click to View Resistance Bands Videos

Resistance Bands: Introduction

Resistance Bands: Dead Bug

Resistance Bands: Hips

Resistance Bands: Rows

Resistance Bands: Shoulders

Resistance Bands: Side Step Squats

Resistance Bands: Side Steps

Resistance Bands: Squats

Resistance Bands: Walk