New Content and Suggestions for January 12-18, 2026

*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
1-12-26

NEW! @6:00AM EST Video 731 “Over 50 Supersets: Upper Body” (30 minutes)
Superset muscle building exercises using dumbbells and TheraBand to challenge muscles in the upper body without repeatedly loading the same joint structures back-to-back.

To add an extra 30 minutes, try Video 713 "Mobility Reset: Upper Body" Improve upper body mobility using the 5-Step Isometric Method with a TheraBand and dumbbells.

Tuesday

HIPS, THIGHS
1-13-26

Video 554 “Knee-Friendly Leg Workout” (30 minutes)
Minimize repetitive knee bending and mechanical stress in this lower body strength training workout.

If you want an additional 30 minutes, try Video 234 "Thigh Band Glute Workout" to strengthen and tone the gluteals using a mini thigh band.

Wednesday

CORE, SHOULDERS, ARMS
1-14-26

Video 702 “ISO-Band Day 04” (30 minutes)
Core Isometrics in extension for spinal extensors to counteract slouching and back strain.

To add an extra 30 minutes, try Video 509 "Biceps-Triceps Supersets" using complementary biceps and triceps combinations with dumbbells.

Thursday

GLUTES, HAMSTRINGS, CALVES
1-15-26

Video 436 "FIS Glutes and Calves" (30 minutes)
Strength training for gluteal and calf muscle groups using a thigh band, dumbbells and a support.

To add an extra 30 minutes, try Video 677 "Refine Day 14" for targeted hamstrings & glute work using a chair as a prop and dumbbells for resistance.

Friday

REST/ACTIVE REST
1-16-26

Saturday

ABS, BACK, CHEST
1-17-26
 
Video 212 “Abs, Back, and Ball” (45 minutes)
Strengthening routine that targets the back and abdominal regions using the stability ball.

If you want another 15 minutes, try Video 365 "Chest and Back Express" with four chest and back superset resistance training exercises using dumbbells and TheraBand.

Sunday

REST DAY
1-18-26

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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.