3 Day Fitness Plan
New Content and Suggestions for December 22-28, 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:
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Monday
UPPER BODY, CORE
12-22-25
Video 726 “Christmas Core Challenge: Day 02” (30 minutes)
Flexion and extension exercises using the sponge ball for lumbar control and anterior chain activation.
To add an extra 15 minutes, try Video 365 "Chest and Back Express" with 4 chest and back superset resistance training exercises using dumbbells and TheraBand.
Tuesday
REST / ACTIVE REST
12-23-25
Wednesday
TOTAL CORE
12-24-25
Video 729 “Christmas Core Challenge: Day 05”
Full body core-focused sliding session using gliding discs, paper plates, or a towel to create a low-impact, unstable surface.
To add an extra 30 minutes, try Video 259 "Powerhouse Workout" using the mini ball and dumbbells in this Pilates Mat Fusion routine.
Thursday
REST DAY
12-25-25
Merry Christmas!
Friday
LOWER BODY, CORE
12-26-25
Video 727 “Christmas Core Challenge: Day 03” (30 minutes)
Trunk rotation isometrics and pelvic control work using elastic bands for the upper body and hips.
If you want an additional 30 minutes, try Video 640 "Yoga Recovery" for a Hatha Yoga bodyweight practice with breathwork and gentle isometrics for total body restoration.
Saturday
REST / ACTIVE REST
12-27-25
Sunday
REST DAY
12-28-25
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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 726 | Christmas Core Challenge: Day 02 (30 minutes) with LaurenEirk
We are off to day two in the Christmas Core Challenge, as we focus on the abs and back using the sponge ball. The primary focus is flexion and extension, which enables us to create complimentary routines. The ball will create some fun variations on traditional exercise and offer support / resis...
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Video 365 | Chest and Back Express (15 Minutes) with Lauren Eirk
This express workout packs a punch in 15 minutes. We start with a warm-up, followed by four exercise combinations designed to complimentary in nature. You will be using dumbbells and a TheraBand to be able to create adequate resistance profiles in each with very little rest in between each exer...
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Video 729 | Christmas Core Challenge: Day 05 (30 minutes) with Lauren Eirk
Celebrate the final day of the Core Challenge with a full body core-focused sliding session using gliding discs, paper plates, or a towel to create a low-impact, unstable surface. This is a fun and creative way to train your core with multi-joint stabilization. Feel free to have a chair close by...
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Video 259 | Powerhouse Workout (30 minutes) with Lauren Eirk
Want to add a challenge to your your mat Pilates routine? Adding dumbbells and the mini ball will help add a challenge to your limbs and your core so that you get even better results in the time you have available.
As we flow through many of the exercises from the classic routine created by Jo...
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Video 727 | Christmas Core Challenge: Day 03 (30 minutes) with Lauren Eirk
In Day Three of the Christmas Core Challenge, as we focus on rotation motions in the trunk and hip joints. We will be using the thigh band and TheraBand to add resistance to the upper and lower body. Here is a summary of what to expect:
1. Warm up: What kind of rotation do you have today?
2. C... -
Video 640 | Yoga Recovery (30 minutes) with Lauren Eirk
Making time for rest and recovery is as important as the exercise itself, as our muscles need time to repair and get stronger. In this gentle integrated isometric Yoga routine, we begin with centering breathwork as we set our intention for the day. Next, experience common yoga asanas done from...
