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.
BACK, BICEPS, SHOULDERS
"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..
GLUTES, HAMSTRINGS, CALVES
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, SHOULDERS
"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.