3 Day Fitness Plan
New Content and Suggestions for May 12-18, 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 full weekly 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
5-12-25
New! @6:00am EST “Pilates Deep Core Conditioning” (30 minutes) Video 680
Pelvic floor activation using the Magic Circle and bodyweight to target deep core muscles
To add an extra 30 minutes, try Video 679 "Pelvic Floor Deep Core" with a mini ball and glider to activate the deep and outer core for improved pelvic health.
Tuesday
REST / ACTIVE REST
5-13-25
Wednesday
LOWER BODY
5-14-25
“Pickleball Knee Rx” (30 minutes) Video 527
Prevent and heal pickleball-related knee injuries using a Thigh band, a mini ball, and a chair.
If you want another 30 minutes, try Video 270 "FIS Hips", to strengthen the hips using a chair, thigh band, and sponge ball.
Thursday
REST / ACTIVE REST
5-15-25
Friday
UPPER BODY
5-16-25
“Holistic Back Care” (30 minutes) Video 374
An integrated, full-body approach to back pain relief using a TheraBand and dumbbells.
If you want a additional 30 minutes, try Video 675 "Refine Day 12” with a collection of targeted chest and triceps work using a stability ball as a prop and dumbbells.
Saturday
REST / ACTIVE REST
5-17-25
Sunday
REST DAY
5-18-25
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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 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 679 | Pelvic Floor Deep Core (30 minutes) with Lauren Eirk
At the very base of your core is the pelvic floor—a sling of muscles that supports your internal organs, stabilizes your spine, and works in harmony with the rest of your deep core. When this system is weak or uncoordinated, you may notice:
Leaking when you sneeze, cough, or laugh
Difficulty act... -
Video 527 | Pickleball Knee Rx (30 minutes) with Lauren Eirk
The knee joint is often injured in sports. With the hip and trunk sitting above it and the foot, ankle below, the knee often has to pick up motions that it is not designed to do, such as excessive rotation and lateral motion. Some of the most common injuries to the knee in pickleball include P...
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Video 270 | FIS Hips (30 Minute Workout) with Lauren Eirk
This workout is for all levels, showcasing the FIS Methodology of assessment, isometrics, integration, and progression of resistance training for the hips using a chair, thigh band, and sponge ball.
This workout begins with a standing warm-up using the chair to observe your range of motion. A...
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Video 374 | Holistic Back Care (30 minutes) with Lauren Eirk
Dealing with Back pain on a daily basis can be a huge challenge. Conventional methods include stretching, trying to strengthen the abdominal muscles, and various medical interventions.
In this video, practice several exercises that target muscles around the lower back for a full body approach...
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Video 675 | Refine Day 12 (30 minutes) with Lauren Eirk
On the twelfth day of the "Refine" Program, the focus are the triceps and chest muscle groups, both of which are pushing muscles that often work together. The stability ball will help make many exercise variations possible, offering versatility in body positioning and support. Bodyweight and dum...
