7 Day Fitness Plan

7 Day Fitness Plan

This collection of videos is comprised of the workout videos that have been chosen in "Your Weekly Fitness and Wellness Coaching Guide" email. The workout videos selected for the weekly 7-Day plan are comprised of pre-recorded and newly released content that complement each other in a more balanced fitness routine. As a service to those who desire 60 minutes each day, I add extra videos each day as an option, or you can skip them if it is too much! Come to this collection to easily find these videos so that you can make sure your workouts target each body part for a holistic approach to strength and fitness, with adequate time allowed for recovery.

New Content and Suggestions for May 23-29

Monday "Isometric Lower Body Supination Boost" Video 324 (15 mins.)

NEW! If you need a quick boost, this 15-minute bodyweight workout will help strengthen the calves, hamstrings, and hips using a small sponge ball or pillow and bodyweight. This workout will give you power through your lower body as you push off the ground. If you want a complimentary, longer workout, try Video 149 "Hamstring and Adductor Therapy" right after this video

Tuesday "Weighted Yoga Workout" Video 097 (60 mins.)

Strengthening Yoga practice to add bone-loading resistance with dumbbells while moving into various joint ranges. As an alternative, try the 60-minute Live "Iron Yoga" using a Yoga Strap and Dumbbells.

Wednesday "FIS Osteo-Strong" Video 325 (30 mins.)

NEW! This resistance training workout targets the primary areas where we lose bone to combat the effects of osteoporosis and osteopenia using dumbbells and a thigh band. If you want a complimentary, longer workout, try Video 270 "FIS Hips" right after this video for more strengthening exercises, using a chair, sponge ball, and thigh band.

Thursday "Barre and Band Workout" Video 205 (30 mins.)

This Barre workout incorporates a thigh band to target the lower body and core. To train the upper body right after, try Video 193 "Upper Body Pump" right afterwards to incorporate dumbbells. As an alternative, try the 60-Minute LIVE class "Iron Yoga II" using a Yoga Strap and Dumbbells.

Friday Rest or "Pilates Fusion" Video 223 (45 mins.)

Rest today if you need to or try this equipment free bodyweight workout to work the core. Add Video Video 295 "Isometric Hip and Core Boost IV" for another 15 minutes.

Saturday "Total Body Weights and Bands" Video 207 (40 mins.)

Today, let's resistance train for the whole body, using dumbbells and a TheraBand. Add video 322 "C.P.I. for Neck and Shoulders" to make sure not to neglect this region of the body.

Sunday: Rest Day
Rest, get outside, take a walk!

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7 Day Fitness Plan
  • 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...

  • Video 149 | Hamstring and Adductor Therapy (30 Minute Workout) with Lauren Eirk

    This video will help you locate your neuromuscular deficits in your hamstrings, calves, and inner thighs (adductors). These muscles help to concentrically flex the knee, squeeze the legs together, and stabilize the hips. The also eccentrically control hip flexion and knee extension, as well as ...

  • Video 097 | Weighted Yoga Workout with Lauren Eirk

    This sixty minute video combines isometric Yoga poses with weighted dumbbells to increase strength and mobility. You will feel poses in ways you have never felt, challenging muscles that stabilize and move joints. Tone your whole body with improved posture and grace.

    Amazon Products Used:

    Viny...

  • Live Event with Lauren Eirk | Iron Yoga

    Experience a flow style Yoga workout with some non-traditional props! We will incorporate dumbbells to challenge muscles in the upper and lower body and make poses feel totally different. A Yoga strap will also be included in this practice to redirect forces into muscles and alter the "feel" of...

  • Video 270 | FIS Hips (30 Minute Workout) with Lauren Eirk

    This workout is for all levels, showcasing the FIS Methodology of assessment, isometrics, integration, and progression of resistance training for the hips using a chair, thigh band, and sponge ball.

    This workout begins with a standing warm-up using the chair to observe your range of motion. A...

  • Video 205 | Barre and Band Workout (30 Minute Workout) with Lauren Eirk

    Barre workouts infuse Yoga, Pilates, Ballet, and strength training. This workout combines several exercise combinations using the TheraBand and thigh band to work the upper, core, and lower body. Bands do not need Gravity to create resistance like a free weight, so it opens up a lot of creativi...

  • Video 193 | Upper Body Pump (30 Minutes) with Lauren Eirk

    Everyone wants more toned arms and shoulders! In this routine, you will experience a creative take on upper body resistance training using dumbbells. Experience complementary and opposing muscle group combinations designed to build muscle, burn fat, and improve muscular responsivity.

    Amazon P...

  • Live Event with Lauren Eirk | Iron Yoga II

    Experience an alignment-based Yoga workout with longer holds in poses, using some non-traditional props! We will incorporate dumbbells to challenge muscles in the upper and lower body and make poses feel totally different. A Yoga strap will also be included in this practice to redirect forces i...

  • Video 223 | Pilates Fusion (45 Minute Workout) with Lauren Eirk

    This Pilates Fusion workout begins with a standing lower body sequence to warm up the lower body, followed by some creative barre work to specifically target various hip muscles. Next we move to the floor for abdominal and back exercises common to Pilates. Yoga flows are inserted into the worko...

  • Video 314 | Isometric Hip-Core Extension Boost (15 Minutes) with Lauren Eirk

    If you need a quick boost, this 15-minute bodyweight routine will help you strengthen core muscles and help give you improved spinal stability using a series of extension-based isometric exercises for the hip and spinal joints. This is a bodyweight workout with no props required.

    Think of this...

  • Video 207 | Total Body Weights and Bands (40 Minute Workout) with Lauren Eirk

    Dumbbells and elastic bands both provide resistance but they feel completely different. The position, point of application, speed, and intensities vary with each resistance tool. In this workout, see how many exercise feel different, depending on how we use our tools. This total body workout is...

  • Video 322 | C.P.I. for Neck and Shoulders (15 minutes) with Lauren Eirk

    If you are plagued with chronic pain and inflammation of the neck and shoulder region, these exercises can be done from any chair with no equipment as an alternative to passive stretching. Instead, the focus is muscle activation and strength. Discover ways to evaluate your weaknesses and balanc...