New Content and Suggestions for December 29, 2025 - January 4, 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

CHEST, BACK
12-29-25

Video 643 “Pilates for Mid-Back” (30 minutes)
Bodyweight core training exercises, including shoulder and mid back strengthening with a TheraBand.

To add an extra 30 minutes, try Video 620 "TOS Shoulder Solutions III" with dumbbells and bands to relieve pain and tightness in the neck, shoulders, and back. (All levels)

Tuesday

CORE
12-30-25

Video 680 “Pilates Deep Core Conditioning” (30 minutes)
Pelvic floor activation using the Magic Circle and bodyweight to target deep and outer core muscles.

If you want an additional 30 minutes, try Video 584 "Abs & Hip Calisthenics" for bodyweight exercises for the hips and abdominal regions with zero equipment for muscle hypertrophy.

Wednesday

HIPS, THIGHS, CALVES
12-31-25

NEW! @6:00AM EST Video 730 “Lower Body Barre” (45 minutes)
Fusion of Barre, Yoga, Pilates, and Ballet to strengthen the foot, ankle, hips, and core using a thigh band, sponge ball, and support.

To add an extra 15 minutes, try Video 697 "Bone Boost Express: Lower" to build strong hips, glutes, and legs with dumbbells to support daily movement with bone loading.

Thursday

SHOUDLERS, ARMS
1-01-26

Happy New Year!
Video 569 "Upper Body Muscle Circuit" with dumbbells for age-related loss of muscle, metabolism, and energy.

To add an extra 15 minutes (if you are low on energy today), try Video 459 "Breath Centered Meditation" for a mindful breathing practice to help you deal with stress and sharpen your ability to concentrate.

Friday

REST/ACTIVE REST
1-02-26

Saturday

GLUTES, HAMSTRINGS
1-03-26

Video 706 “ISO-Band Day 08” (30 minutes)
Hip and glute extension for Lower back and knee protection using the thigh band.

If you want an additional 30 minutes, try Video 362 "Barre: Hamstrings and Adductors" to improve strength and endurance of the hamstring, calf, and adductor muscle groups.

Sunday

REST DAY
1-04-26

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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.