New Content and Suggestions for November 10-16, 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:
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Monday

HIPS, THIGHS, CORE
11-10-25

New! (@6:00am EST) Video 720 “Reset: Forward Bending” (45 minutes)
Learn to bend forward without hurting your back using the FIS 5-Step Process to improve strength and range of motion using dumbbells and a sponge ball.

To add an extra 15 minutes, try Video 510 "Hip and Knee Flexion Boost" for the strength and responsiveness of the hip and knee flexor muscles.

Tuesday

CORE
11-11-25

Video 269 “Spinal Solutions II” (30 minutes)
Assess range of motion and strengthen positional weaknesses for stronger abdominals and hips.

If you want an additional 30 minutes, try Video 422 "Absolutely Core" to target the abdominal region in this bodyweight core workout using a variety of positions.

Wednesday

BACK,SHOULDERS
11-12-25

Video 715 “Posture Reset” (30 minutes)
Reset your standing and seated posture using the FIS 5-Step process to strengthen weak muscles.

To add an extra 30 minutes, try Video 643 "Pilates for Mid-Back" for bodyweight core training exercises, including shoulder and mid back strengthening with a TheraBand.

Thursday

QUADS, HIPS, GLUTES
11-13-25

Video 700 “ISO-Band Day 02” (30 minutes)
Progress from the chair to standing with a variety of strength exercises using a TheraBand.

If you want another 30 minutes, try Video 285 "Quads and Core" using dumbbells to target muscles that flex the spine and hip.

Friday

REST/ ACTIVE REST
11-14-25

Saturday

CHEST, ARMS, SHOULDERS
11-15-25

Video 463 "Mobility Challenge: Day 2” (30 minutes)
Mobility workout for the foundational hip hinge movement, incorporating the hip, knee and ankle

If you want an additional 30 minutes, try Video 286 "Yoga with Weights: Upper Body" using dumbbells to strengthen the upper body in several classic Yoga asanas

Sunday

REST DAY
11-16-25

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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.