New Content and Suggestions for July 14-20, 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
7-14-25

New! @6:00am EST “Yoga Therapy for Back Pain” (30 minutes) Video 689
Slower-paced Integrated Isometric training for the hips, trunk, and lower leg using a chair, yoga block(s), and strap.

To add an extra 15 minutes, try Video 479 "15 Minute Abs" with abdominal "crunch" and plank variations and positions using a moderate pace.

Tuesday

THIGHS, HIPS, LOWER LEG
7-15-25

"Slow Barre for Hips and Glutes" (45 minutes) Video 277
Barre and mini band workout for the hip and gluteal muscles fusing Yoga, Pilates, and Ballet.

If you want an additional 15 minutes, try Video 349 "Isometric Foot Boost" for isometrics to strengthen the muscles of the toes and foot for joint health and muscle activation.

Wednesday

BACK, SHOULDERS, BICEPS
7-16-25

"Pilates for Low Back” (30 minutes) Video 635
Core exercises with a Pilates Ring, along with bonus hip and shoulder work for a healthy lower back.

If you want another 30 minutes, try Video 395 "Superset Back Training" for shoulders, back and biceps with dumbbells for upper back weakness.

Thursday

GLUTES, HAMSTRINGS
7-17-25

“Building Glutes: Micro Workout” (10 minutes) Video 573
Quick, targeted bodyweight resistance training for the gluteal, low back, and hamstring muscles.

If you want another 45 minutes, try Video 600 "Integrated External Hip Rotation" for positional isometrics incorporating the multiple joints to improve hip external rotation ability.

Friday

REST / ACTIVE REST
7-18-25

Saturday

CHEST, SHOUDLERS, TRICEPS
7-19-25

“Mobility Challenge: Day 3” (30 minutes) Video 464
Mobility workout for the foundational pushing movement, incorporating the shoulder, elbow, and core.

If you want another 30 minutes, try Video 221 "Therapeutic Workout for Shoulders" to safely progress shoulder rehabilitation and neuromuscular health.

Sunday

REST DAY
7-20-25

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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.