5 Day Fitness Plan

5 Day Fitness Plan

New Content and Suggestions for this week November 27-December 3
(Choose one or both selections for each day)



"Core Strength" Video 488 (30 mins.)
NEW! Releases at 6:00am EST. Target the rectus abdominis, internal and external obliques, transverse abdominis, and spinal erectors using a Pilates ring and dumbbells.

If you want to add 30 minutes, try Video 448 "Chair Theraband Back Workout" Joint-friendly seated resistance band workout to strengthen and tone the back and shoulders.



"Therapeutic Workout for Hips" Video 222 (45 mins.)
Therapeutic strength exercises to safely progress hip rehabilitation and neuromuscular health

To add an extra 15 minutes, add Video 420 "Isometric Hip Boost: External Rotation" with isometrics focused on the strength and responsiveness of muscles that externally rotate the hip.

*As an alternative, we are hosting a LIVE "Hip Focused Barre" with Mini Ball and a Thigh Band @ 9:30am EST.



"Lower Back Yoga Therapy" Video 489 (30 mins.)
NEW! Releases at 6:00am EST. Isometric Yoga Routine focusing on spinal extension and surrounding muscular influences.

If you want an extra 30 minutes, add Video 423 "Back, Biceps, and Bands" for strength training exercises for back and biceps muscles using TheraBands in a variety of positions..



Killer Quads, Hamstrings, and Glutes (60 mins.)
Try the recording of the Live class from May 5, 2022, this is a strength training workout for quadriceps, hamstrings, and gluteal muscles using bodyweight and dumbbells

If you want an extra 15 minutes, add Video 324 "Isometric Lower Body Supination Boost" to strengthen the calves, hamstrings, and hips using a small sponge ball and bodyweight

*As an alternative, we are hosting a LIVE "Full Body Focused Workout" with Dumbbells @ 9:30am EST.


*Rest Day from exercise



"Chest, Triceps, and Abs" Video 201 (30 minutes) Strength sequences to tone the chest, abs, & triceps muscles using dumbbells and the stability ball.

To add another 30 minutes, try Video 402 "Elastic Shoulder Therapy" to train shoulder muscles as active movers and stabilizers with a Theraband.


Active Rest Day: Take a walk and have some outdoor fun :)


This Coaching Guide will give you direction in which workouts 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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5 Day Fitness Plan
  • Video 488 | Core Strength (30 minutes) with Lauren Eirk

    There is a logic to the exercises that belong to the classic Pilates series, which is a bodyweight workout. The addition of small props can add some purposeful resistance to these targeted core exercises.

    In the first segment, experience weighted crunches and roll-ups to help you to focus on ...

  • Video 448 | Chair TheraBand and Back Workout (30 minutes) with Lauren Eirk

    This seated resistance band workout that is not only joint friendly, but allows you to practice the entire routine from a chair! This workout is designed to strengthen and tone the areas of the back and shoulders. Using a TheraBand, we will be anchoring the band under the body and against the ch...

  • Video 222 | Therapeutic Workout for Hips (45 Minutes) with Lauren Eirk

    The hip joint is complex! It moves in many different planes of motion and bears a large amount of our mass. It is influenced by the foot, knee, and torso. Keeping the hip strong and stable is a very important part of healthy aging. In this video, we explore some of the best hip exercises for fl...

  • Video 420 | Isometric Hip Boost: External Rotation (15 minutes) with Lauren Eirk

    If you need a quick boost, this 15-minute bodyweight routine will help you strengthen muscles that cross the hip to perform external rotation, such as the gluteals, piriformis, superior and inferior gemelli, obturators, and abductors to name a few.

    These are also muscles that commonly extend t...

  • Live Event | Hip Focused Barre (60 minutes) with Lauren Eirk

    This barre class begins with a Pilates warm-up to focus on the trunk and spine. Next, we will head to the barre for some do-able and effective Ballet-inspired hip and thigh work in a slow, controlled manner to incorporate the lower leg and foot. Two Yoga flows are peppered into this class with ...

  • Video 489 | Yoga Back Therapy (35 Minutes) with Lauren Eirk

    Lower back pain is very common and complex to treat. The key is to keep surrounding muscles around the pelvis, hips and core strong and regularly practice various joint angles in order to maintain range of motion.

    Yoga can be extremely helpful with back care. Using the Yoga strap and the Yoga ...

  • Video 423 | Back, Biceps, and Bands (30 minutes) with Lauren Eirk

    This workout is designed to strengthen muscles of the upper, middle, and lower back muscles plus the biceps using a TheraBand. Experience sequences that will challenge similar joint actions, designed with a logical progression. This "pulling" strength workout is appropriate for all fitness leve...

  • Live Event | Killer Quads, Hamstrings, and Glutes (60 mins) with Lauren Eirk

    This workout targets bigger muscles of the lower body by performing several isolated and integrated leg exercises using bodyweight and dumbbells for resistance. We are targeting the muscles are essential for our overall function, as they are responsible for fighting gravity, supporting our trunk...

  • Video 324 | Isometric Lower Body Supination Boost (15 mins.) with Lauren Eirk

    Isometrics can be used to activate weak muscles, reduce inflammation, and quickly improve range of motion. In this video, jump start muscles in the lower leg, knee, and hip that are designed to fight gravity and improve overall gait. Experience calf, hamstring, and gluteal work to get a quick e...

  • Live Event | Full Body Focused Workout (60 minutes) with Lauren Eirk

    It is true that heavy weights can build muscle, but it is often difficult to attempt an isolated joint motion when we are using a lot of load. In this workout, this is exactly what we are trying to do! As we move back and forth from upper body to lower body exercises, joint isolation is the goa...

  • Video 201 | Chest, Triceps, and Abs (35 Minute Workout) with Lauren Eirk

    The stability ball is used as a platform, support, and resistance training tool to strengthen muscles of the chest, abdominal, and triceps in this workout. Using dumbbells and body weight, experience sequences that will challenge similar joint actions, designed with a logical progression. Each ...

  • Video 402 | Elastic Shoulder Therapy (30 minutes) with Lauren Eirk

    Shoulder injuries and dysfunction are common, due to the fact that shoulders are largerly held together with muscles. I have chosen to use only Therabands for this workout. Elastic bands are great for strength training and often used in rehab settings due to the fact that they do not rely on gr...