3 Day Fitness Plan
New Content and Suggestions for January 12-18, 2026
*This Weekly plan provides an optional 60 minutes of balanced resistance training each day.
(Choose one or both selections for each day)
See the Online calendar here:
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Monday
Upper Body
1-12-26
NEW! @6:00AM EST Video 731 “Over 50 Supersets: Upper Body” (30 minutes)
Superset muscle building exercises using dumbbells and TheraBand to challenge muscles in the upper body without repeatedly loading the same joint structures back-to-back.
To add an extra 30 minutes, try Video 713 "Mobility Reset: Upper Body" Improve upper body mobility using the 5-Step Isometric Method with a TheraBand and dumbbells.
Tuesday
REST / ACTIVE REST
1-13-26
Wednesday
LOWER BODY
1-14-26
Video 436 "FIS Glutes and Calves" (30 minutes)
Strength training for gluteal and calf muscle groups using a thigh band, dumbbells and a support.
If you want an additional 30 minutes, try Video 234 "Thigh Band Glute Workout" to strengthen and tone the gluteals using a mini thigh band.
Thursday
REST DAY
1-15-26
Friday
CORE
1-16-26
Video 212 “Abs, Back, and Ball” (45 minutes)
Strengthening routine that targets the back and abdominal regions using the stability ball.
To add an extra 15 minutes, try Video 340 "Isometric Core Ball Boost" to improve core strength, mobility and joint stability.
Saturday
REST / ACTIVE REST
1-17-26
Sunday
REST DAY
1-18-26
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***This Guide will give you direction in which exercise routines to do each week. Even if you are working on specific FIS TV Workouts that were assigned to you by your MAT Specialist, Personal Trainer, Physician, or Health Professional, the 3-Day Fitness plan can still be your guide! The education you get each week is designed to help you stay focused, inspire you, and assist you in reaching your individual health goals.
This collection of videos is comprised of the workouts that have been chosen from the in "Your Weekly Fitness and Wellness Coaching Guide" email, delivered every Sunday night at 6:00pm EST. The 3-Day plan is comprised of content that I choose for you to ensure that you work each body part sufficiently and have a chance to experience strength, flexibility, restoration, and intensity in a balanced fitness routine of three days of exercise and four days rest. I provide selections of 15, 30, 45, and 60 minutes of exercise content each day so that you can chose what works for you. Come to this collection to be lead each week with adequate time allowed for rest and recovery.
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Video 713 | Mobility Reset: Upper Body (30 minutes) with Lauren Eirk
Tightness is often a sign that muscles are weak. In this workout, we will improve mobility of the upper body using the FIS 5-Step Isometrics Blueprint (TM) using bodyweight, a TheraBand, and dumbbells to strengthen weak muscles. A Yoga Block (or pillow) will also be used in some of the exercis...
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Video 436 | FIS Glutes and Calves (30 minutes) with Lauren Eirk
This workout includes a standing warm-up followed by standing glute and calf (gastrocnemius) section with dumbbells designed to strengthen the lower body for improved propulsion and power. We will incorporate a chair in several of the exercises.
This section is followed by some killer floor w...
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Video 234 | Thigh Band Glute Workout (30 Minutes) with Lauren Eirk
If you are looking for an effective workout to target the booty, you are in the right place! This workout includes a standing warm-up followed by a core training section designed to strengthen the hips while activating the surrounding muscles of the trunk and spine. This section is followed by ...
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Video 212 | Abs, Back, and Ball (45 Minute Workout) with Lauren Eirk
The stability ball is a versatile tool to better target the core. In this workout, feel how the shape, texture, and size of the ball can accommodate the spine and add more challenge to your muscles. In each exercise, the ball adds instability that must be controlled by your muscular system. Th...
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Video 340 | Isometric Core Ball Boost (15 minute routine) with Lauren Eirk
If you need a quick boost, this 15-minute bodyweight workout will help you strengthen core muscles and help give you improved spinal stability using a series of rotation-based isometric exercises.
There is no better tool for spinal exercises than the stability ball! Using the ball as a prop ...
