New Content and Suggestions for this week September 18-24
(Choose one or both selections for each day)
LOWER LEG, HIPS
"Ankle Mobility" Video 467 (45 mins.)
NEW! Releases at 6:00am EST. This mobility workout focuses on improving the health and mobility of the ankle using a chair, TheraBand, and dumbbells.
If you want to add 15 minutes, try Video 420 "Isometric Hip Boost: External Rotation" with isometrics focusing on the strength and responsiveness of muscles that externally rotate the hip.
"Strength and Conditioning Hips & Core Challenge Day 3" Video 218 (30 mins.)
Core Training workout focusing on the muscles that perform hip rotation with the stability ball.
To add an extra 30 minutes, add Video 234 "Thigh Band Glute Workout" designed to strengthen and tone the glutes using a mini thigh band.
*As an alternative, we are hosting a LIVE "Barre Basics: Lower Body" using a support, gliders (or paper plates/towel) and dumbbells at 9:30am EST.
ANKLE, QUADS, THIGHS
"Achilles Tendon Therapy" Video 468 (30 mins.)
NEW! Releases at 6:00am EST. This progressive set of exercises will help you to prevent and heal common achilles tendon issues focusing on ankle stability.
If you want an extra 30 minutes, add Video 270 "FIS Hips" with resistance training for the hips using a chair, thigh band, and sponge ball
SHOULDERS, ARMS, CORE
"Barre with Weights" Video 164 (45 mins.)
Barre Workout to train the core, upper body, hips. and feet using dumbbells for endurance & strength
If you want to add another 15 minutes, try Video 302 "Isometric Shoulder Boost" for the strength and responsiveness of muscles that depress the shoulder
*As an alternative, we are hosting a LIVE "Barre Basics: Upper Body" using a support, mini ball, and dumbbells at 9:30am EST.
BACK, CHEST, CORE
"Chest and Back Express" Video 365 (15 mins.) for chest and back superset resistance training exercises using dumbbells and TheraBand.
To add another 45 minutes, try Video 382 "Essential Back and Shoulder Isometrics" with Integrated and isolated isometrics for back and shoulder muscles for improved mobility and strength.
"Yoga Fusion for Fat Burning" Video 118 (45 mins.)
Fusion workout of Yoga, Pilates, and core training in a flowing format to enhance metabolic function.
To add an extra 15 minutes, add Video 355 "Core Express" to train a variety of trunk rotation exercises in a short amount of time with bodyweight only.
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 7-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 in "Your Weekly Fitness and Wellness Coaching Guide" email, delivered every Sunday night at 6:00pm EST. The 7-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. 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.