New Content and Suggestions for this week December 2-8, 2024

*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

CORE
12-2-24

"Posture Fix" Video 633 (15 min)
NEW! Releases at 6:00am EST. This bodyweight workout uses the dynamic nature of the stability ball to help improve mobility and raise your overall every level in only 15 minutes time!

To add an extra 30 minutes, try Video 073 "Stability Ball Workout" (45 minutes) to to challenge strength, balance, and muscle reactivity.

Tuesday

CHEST, BACK, SHOUDLERS
12-3-24

"Back and Shoulder Supersets" (45 mins.) Video 256
Resistance training exercises for agonist muscles of the back and shoulders with weights and bands.

If you want an extra 15 minutes, try Video 447 "Dumbbell Chest Express" work upper, middle, and lower chest workout using dumbbells, bodyweight, and a platform / bench.

Wednesday

HIPS, THIGHS
12-4-24

"Sciatic Solutions" Video 634 (45 min)
NEW! Releases at 6:00am EST. This therapeutic routine discusses sciatica and addresses muscular strength and balance of hip and core muscles to alleviate pain and tightness.

If you want another 15 minutes, try Video 471 "Isometric Hip Boost: Rotation" for Isometrics focused on the strength and responsiveness of internal and external hip rotators.

Thursday

ARMS, ABS
12-5-24

"Dumbbell Yoga: Arms and Abs" Video 450 (30 minutes)
Yoga flow that incorporates dumbbells in order to build upper body strength for arms and shoulders.

If you want another 30 minutes, try Video 419 "Arms and Abs" (30 minutes) using dumbbells, a theraband, and bodyweight.

Friday

REST / ACTIVE REST
12-6-24

Saturday

GLUTES, HAMSTRINGS, CALVES
12-7-24

"Posterior Chain Workout" Video 506 (30 min)
Strength training for the erector spinae, latissimus dorsi, gluteus maximus, hamstrings, and calves.

If you want another 30 minutes, try Video 141 "Ultimate Ball Workout" that targets glutes, hamstrings, abdominals, lower back, chest, & shoulders.

Sunday

REST DAY
12-8-24

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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.