One of the most important aspects of our health over the age of 50 is muscle health, and this is the time when it is harder to keep. Our training needs to look different as we age. In this workout, experience nine effective muscle building exercises using dumbbells and a yoga block (optional) d...

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...

In Day Four of the Christmas Core Challenge, we focus on strengthening muscles that attach into the hip joints. We will be using both bodyweight and weighted dumbbells to add resistance to the lower body and core. Here is a summary of what to expect:

1. Crunch-Reverse Crunch combo
2. Prone h...

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...

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...

As we kick off the Christmas Core Challenge, we begin by addressing both the deep core and the outer core to set our foundational strength. You will not need any equipment for this workout.
1. Diaphragmatic Breathing in Supine
2. Knee to Chest Spinal Stabilization
3. Table Top Stabilization...

Throughout our lives, we need to pay attention to the health of our muscles. When we have times of being more sedentary, stepping away from normal activity, our muscles can truly suffer. Not only that, we experience metabolic, hormonal, and cellular aging between the ages of 40-60.

In this vid...

This video will address common postural issues when sitting and standing. As gravity pushes against us, shoulders can roll forward, the spine can round, the hips can tuck under, and the legs and feet collapse into pronation. This can often lead to lower back pain and tightness, which is often d...

Day one of the ISO-Band Program is marked with multi-joint integrated isometric training to target the trunk and spine. All of the positions that we will practice in this video center around the transverse plane in "rotation".
After a short mobility warm-up, we will practice several rotation e...

Day of the ISO-Band Program is marked with multi-joint integrated isometric training to target the hips and knees. All of the positions that we will practice in this video center around the sagittal plane in "flexion" and "extension".
After a short mobility warm-up, we will practice several s...

Day three of the ISO-Band Program is marked with multi-joint integrated isometric training to target the upper extremities. All of the positions that we will practice in this video center around the frontal plane in "abduction" and "adduction".
After a short mobility warm-up, we will perform s...

Day four of the ISO-Band Program is marked with integrated isometric training to target the muscles in the core. All of the positions that we will practice in this video center around the sagittal plane in extension.

After a short warm-up, we will perform some progressive forward bends to targe...

Day five of the ISO-Band Program is marked with integrated isometric training to target the muscles in the lower body. All of the positions that we will practice in this video center around the transverse plane in rotation.

After a short warm-up on the ground, we will perform some progressive h...

Day six of the ISO-Band Program is marked with integrated isometric training to target the muscles in the upper extremities. All of the positions that we will practice in this video center around the sagittal plane in flexion.

After a short warm-up to check shoulder range of motion, we will per...

Day seven of the ISO-Band Program is marked with integrated isometric training to target the muscles that perform lateral flexion in the trunk and spine. All of the positions that we will practice in this video center around the frontal plane in sidebend.

After a short warm-up, we will perform ...

Day eight of the ISO-Band Program is marked with integrated isometric training to target the muscles that perform extension in the hips and spine. All of the positions that we will practice in this video center around the sagittal plane.

Begin with some standing hip extension with the band. Sq...

Day nine of the ISO-Band Program is marked with integrated isometric training to target the muscles that perform rotation in the shoulder joints. The shoulder muscles and rotator cuff will be addressed throughout. All of the positions that we will practice in this video center around the transv...

Day ten of the ISO-Band Program is marked with integrated isometric training to target the muscles that perform flexion in the trunk and spine. The muscles that cross the spine, hips, and shoulders will be addressed throughout. All of the positions that we will practice in this video center ar...

Day eleven of the ISO-Band Program is marked with integrated isometric training to target the muscles that perform adduction and abduction of the hips. These muscles cross the hips, knees, and pelvis. All of the positions that we will practice in this video center around the frontal plane.

The...

Day twelve of the ISO-Band Program is marked with integrated isometric training to target the muscles that perform shoulder extension. These muscles cross the spine, ribs, shoulders, and elbows. All of the positions that we will practice in this video center around the sagittal plane.

After a ...

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...

Tightness is often a sign that muscles are weak. In this workout, we will improve mobility of the lower body using the FIS 5-Step Isometrics Blueprint (TM) using bodyweight and dumbbells to strengthen weak muscles.

We begin with three isometric exercises for the hips, then work to integrate ...

In this video, we will use TheraBands and dumbbells to strengthen the muscles that attach to the scapula (shoulder blade). Some of the basic motions that are required include elevation, depression, protraction, and retraction. A chair will be used to anchor the band in order to create several o...

Knee pain can result from Knee osteoarthritis, patellofemoral pain, and meniscal tears. Repetitive activities with muscular imbalances can cause a wear and tear pattern across the knee, which is usually reacting to dysfunction at the hip, ankle, foot, and core regions.

In this workout, we will...