3 Day Fitness Plan
3-Day
New Content and Suggestions for December 29, 2025 - January 4, 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:
https://www.canva.com/design/DAGTf7pI5nM/PHjz_HiQ-dK-F6CKSRS2vw/view?utm_content=DAGTf7pI5nM&utm_campaign=designshare&utm_medium=link&utm_source=editor
Monday
UPPER BODY
12-29-25
Video 643 “Pilates for Mid-Back” (30 minutes)
Bodyweight core training exercises, including shoulder and mid back strengthening with a TheraBand.
To add an extra 30 minutes, try Video 620 "TOS Shoulder Solutions III" with dumbbells and bands to relieve pain and tightness in the neck, shoulders, and back. (All levels)
Tuesday
REST / ACTIVE REST
12-30-25
Wednesday
LOWER BODY
12-31-25
NEW! @6:00AM EST Video 730 “Lower Body Barre” (45 minutes)
Fusion of Barre, Yoga, Pilates, and Ballet to strengthen the foot, ankle, hips, and core using a thigh band, sponge ball, and support.
To add an extra 15 minutes, try Video 697 "Bone Boost Express: Lower" to build strong hips, glutes, and legs with dumbbells to support daily movement with bone loading.
Thursday
REST DAY
1-01-26
Merry Christmas!
Friday
CORE
1-02-26
Video 680 “Pilates Deep Core Conditioning” (30 minutes)
Pelvic floor activation using the Magic Circle and bodyweight to target deep and outer core muscles.
If you want an additional 30 minutes, try Video 584 "Abs & Hip Calisthenics" for bodyweight exercises for the hips and abdominal regions with zero equipment for muscle hypertrophy.
Saturday
REST / ACTIVE REST
1-03-26
Sunday
REST DAY
1-04-26
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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 643 | Pilates for Mid-Back (30 minutes) with Lauren Eirk
This creative take on many classic Pilates mat exercises incorporates an elastic band to strengthen muscles that attach to the shoulder and mid-back regions. Target the lats, rhomboids, upper and middle trapezius, deltoids, pecs, and arm muscles while performing roll-ups, crunches, spine twists...
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Video 620 | TOS Shoulder Solutions III (30 mins) with Lauren Eirk
Thoracic outlet syndrome (TOS) is a term used for a group of disorders caused by the compression of nerves, veins, or arteries as they pass through a tight passageway between the collarbone and topmost rib to the arms. The compression of these structures results in a range of symptoms, including ...
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Video 697 | Bone Boost Express: Lower (15 minutes) with Lauren Eirk
This strength training workout is designed to give your skeletal system a boost, with several of the most comprehensive weight bearing exercises for the lower body. Skills such as stand-to-sit, bending over and picking up weight, and working with the feet will be covered in this workout.
A ch...
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Video 680 | Pilates Deep Core Conditioning (30 minutes) with Lauren Eirk
In this workout, learn to use diaphragmatic breathing with classic Pilates movementse to train your core canister.
This includes the deep core: pelvic floor, diaphragm, transverse abdominis, paraspinal muscles.
And the outer core: internal obliques, external obliques, rectus abdominis, psoas,...
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Video 584 | Abs & Hip Calisthenics (30 minutes) with Lauren Eirk
This bodyweight routine is designed to build muscles in your glutes, inner and outer thighs, hamstrings, and abdominals. We will begin a floor sequence for the inner / outer thighs, then move into a bodyweight glute and hip calisthenics. The second half of this workout moves into an abdominal r...
