3 Day Fitness Plan
New Content and Suggestions for August 18-24, 2025
*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
CORE
8-18-25
New! @6:00am EST “Latissimus Dorsi Focus” (15 minutes) Video 695
Target the upper back with dumbbells and Therabands to improve posture, core connection, and pulling strength.
To add an extra 45 minutes, try Video 689 "Yoga Therapy for Back Pain" with slower-paced Integrated Isometric training for back pain using a chair, yoga block(s), and strap.
Tuesday
REST / ACTIVE REST
8-19-25
Wednesday
UPPER BODY
8-20-25
“Biceps-Triceps Supersets” (30 minutes) Video 509
Upper body resistance training using complementary biceps and triceps combinations with dumbbells.
If you want another 30 minutes, try Video 415 "Shoulders 360" to strengthen the shoulder joint in multiple joint positions and planes of motion using dumbbells.
Thursday
REST / ACTIVE REST
8-21-25
Friday
LOWER BODY
8-22-25
New! @6:00am EST “Glute Medius Focus” (15 minutes) Video 696
Strengthen the outer hips for pelvic and knee stability using a dumbbell, yoga block, and thigh band.
If you want another 45 minutes, try Video 289 "Stronger Hips and Thighs" for the hip flexors, extensors, and thigh muscles with dumbbells and a thigh band.
Saturday
REST / ACTIVE REST
8-23-25
Sunday
REST DAY
8-24-25
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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 695 | Latissimus Dorsi Focus (15 minutes)
The latissimus dorsi muscle is a broad, flat muscle that occupies the majority of the lower back. They are massively important for shoulder and spinal stability. Keeping them strong is paramount, and in this video, we will go through several dumbbell exercises that help to strengthen this regio...
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Video 689 | Yoga Therapy for Back Pain (45 minutes) with Lauren Eirk
The practice of Hatha Yoga can be extremely beneficial to relieve back pain if approached correctly. This is largely due to the fact that Yoga poses focus on core strength, are isometric in nature, and require mindful movement / static holds. In this routine, we will use supine hip poses, prone...
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Video 509 | Biceps-Triceps Supersets (30 mins) Lauren Eirk
In this superset workout, we are pairing antagonists biceps and triceps in back-to-back sets. Using dumbbells, experience a variety of repetition cadences and isometric holds to improve muscle responsiveness. As we place these elbow muscles through a strategic amount of stress, the goal is to l...
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Video 415 | Shoulders 360 (30 minutes) with Lauren Eirk
The shoulder is considered the most mobile joint in the body. The shoulder does not have a stable structure, having a relatively shallow socket. Therefore, it is it is largely managed through its liagaments and muscular attachments. It is very susceptible to injury.
In this video, we will at...
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Video 289 | Stronger Hips and Thighs (45 Minute Workout) with Lauren Eirk
This workout begins with a standing warm up for the lower body, then moves to some great inner / outer hip exercises using the thigh band. Then we move into some compound leg exercises with variations on the squat, lunge, hip and forward bends using dumbbells and a thigh band to strengthen the h...
