5 Day Fitness Plan
New Content and Suggestions for March 17-23, 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:
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Monday
GLUTES, HAMSTRINGS, CALVES
3-17-25
New! “Bodyweight Booty Workout” (45 minutes) Video 661
Lower body bodyweight workout uses a thigh band and yoga block to emphasize hamstrings and glutes for improved strength.
To add an extra 15 minutes, try Video 383 "Glutes Express" for total body strength training with a TheraBand and a Thigh band for upper and lower body.
Tuesday
SHOULDERS
3-18-25
“Neck and Shoulder Mobility” (15 minutes) Video 445
Therapeutic shoulder and neck range of motion training using dumbbells and a yoga belt
If you want a additional 45 minutes, try Video 107 "Free Weight Workout: Shoulder Edition" with dumbbells for muscle development
Wednesday
QUADS, HIPS
3-19-25
“Hip Flexion: Micro Workout” (10 minutes) Video 585
Isometric exercises and moving calisthenics for the muscles that flex / bend the hip joints.
If you want another 45 minutes, try Video 596 "Quads and Calves Supersets", with five supersets for quadriceps and calf muscles using dumbbells, bodyweight movements, and isometrics
Thursday
ARMS, CHEST, BACK
3-20-25
“FIS Arms” (45 minutes) Video 228
Resistance Training workout that targets the biceps and triceps using dumbbells
If you want another 15 minutes, try Video 394 "Back Therapy Ball" for a low back Therapeutic strength routine using the stability ball for greater resisted range of motion.
Friday
REST / ACTIVE REST
3-21-25
Saturday
CORE
3-22-25
“FIS Abs” (30 minutes) Video 230
Exercises designed to strengthen and tone abdominal muscles using bodyweight and the sponge ball
If you want an additional 30 minutes, Video 393 "Core Respiratory Training" to strengthen respiratory muscles using dumbbells and a band.
Sunday
REST DAY
3-23-25
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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 5-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 5-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 five days of exercise and two 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 661 | Bodyweight Booty Workout (45 mins) with Lauren Eirk
This bodyweight workout focuses on some classic calisthenics with differing rep cadences and creative variations organized in a flowing format. A thigh band will be used to create lateral stresses on the hips for abduction variations. Also, a Yoga block will be used to elevate the foot to shift...
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Video 383 | Glutes Express (15 minutes) with Lauren Eirk
This Express workout packs in 15 minutes of the best gluteal exercises using dumbbells for resistance. Many exercises that are thought to target this area, but it takes strategic set up and focus to make bring the glutes to center stage.
Start on the floor and progress to several standing exe...
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Video 445 | Neck and Shoulder Mobility (15 minutes) with Lauren Eirk
Neck and shoulder pain is very common for many individuals, especially when we are under stress. To relieve tension, stretching, massage, and traction techniques are often prescribed. However, any modality that we use to increase range of motion can also potentially weaken muscles if the stretc...
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Video 107 | Free Weight Workout: Shoulder Edition (45 Minutes) with Lauren Eirk
This workout will show you how to properly use dumbbells to strengthen shoulder muscles while avoiding injury. Common motions of the shoulder are abduction, adduction, flexion, extension, rotation. These are created as the clavicle, shoulder blade, and upper arm bones move upon each other with ...
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Video 585 | Hip Flexion: Micro Workout (9 minutes) with Lauren Eirk
If you are short on time, this micro workout is designed to give you some targeted resistance training for a very important area: The muscles that produce flexion through the hip joints. When these muscles are weak, lower back and hamstring tightness can result.
In this workout, go from non-movi...
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Video 596 | Quads and Calves Supersets (45 mins) with Lauren Eirk
This challenging resistance training routine incorporates five supersets for the quadriceps, gastrocnemius, and soleus muscles using dumbbells, bodyweight calisthenics, and integrated isometric postions for hypertrophy goals. Each superset features one dumbbell exercise for the legs or ankles, o...
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Video 228 | FIS Arms (45 Minute Workout) with Lauren EIrk
This FIS Muscle Focus workout targets the arms. The FIS Method is based on sound exercise mechanics that is kinder to your joints while giving you great results! This strength training routine targets the muscles that flex and extend the elbow joints, the biceps and triceps. The routine begins...
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Video 394 | Back Therapy Ball (15 minutes) with Lauren Eirk
This 15 minute routine will teach you some of the most important exercises to do for the lower back and surrounding joints. The stability ball is often used in rehab and physical therapy because it gets you off the floor and allows you to safely move through a greater resisted range of motion. ...
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Video 230 | FIS Abs (30 Minute Workout) with Lauren Eirk
This FIS Muscle Focus workout targets the abs. Begin with a practice of connecting the breath with the trunk and spine motions and progress into some gentle range of motion exercises. The remainder of the workout includes many isometric, eccentric, and concentric core exercises, asking the trun...
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Video 393 | Core Respiratory Training (30 Minutes) with Lauren Eirk
Studies say that most individuals only use 10-15% of their total breating capacity. In this video, we will practice two powerful breathing exercises designed to improve lung capacity, cardiovascular function, and emotional regulation. Next, we move through several targeted exercises to strength...
