7 Day Fitness Plan

7 Day Fitness Plan

New Content and Suggestions for this week February 26-March 3
(Choose one or both selections for each day)

Monday

UPPER BODY
2-26-24

"ISO-Strong Upper Body" Video 521 (30 mins.)
NEW! Releases at 6:00am EST. This Yoga-inspired workout will help improve joint stability as upper body muscles are required to hold positions using a Yoga strap and dumbbells.

To add an extra 30 minutes, add Video 089 "Yoga for Stress Relief" to balance the muscular system, relax the mind, and improve mobility.

Tuesday

CORE
2-27-24

"Core Strength" Video 488 (30 mins.)
Pilates mat exercises using dumbbells and a magic circle to strengthen trunk and spine muscles. .

To add an extra 30 minutes, add Video 276 "Yogalates for the Back" for an equipment free Yoga and Pilates therapeutic workout to address mobility and strength of your back

*As and alternative, try the "Full Body Pyramid: Dumbbells" LIVE class, streaming @9:30am EST

Wednesday

HIPS, GLUTES
2-28-24

"ISO-Strong Hips" Video 522 (30 mins.)
NEW! Releases at 6:00am EST. This Yoga-inspired workout will help improve joint stability as hip muscles are required to hold positions using a Yoga block and dumbbells.

If you want to add 30 minutes, try Video 137 "Day 4 Strength and Conditioning Core Challenge" to train hip rotation using the Yoga Blocks and the sponge ball for resistance.

Thursday

CHEST, BACK, SHOULDERS
2-29-24

"Iso-Dynamic Chest and Shoulders" Video 493 (30 mins.)
Isometric exercises for the chest and shoulders with the stability ball fused with dumbbells.

If you want an extra 30 minutes, add Video 282 "Yoga Therapy for the Upper Back" with Yoga twists, side bends, forward bends, and backbends to activate upper back and shoulder muscles.

**As and alternative, try the "Full Body Pyramid: Elastic" LIVE class, streaming @9:30am EST

Friday

LOWER BODY
3-1-24

"Compound Leg Workout" Video 208 (45 mins.)
Exercises incorporating many joint actions essential to strengthening the lower body using dumbbells.

If you want an extra 15 minutes, try "Isometric Hip Boost: Rotation" Video 471 for the strength and responsiveness of internal and external hip rotators.

Saturday

FULL BODY
3-2-24

"Full Body Strength Training with Dumbbells" Video 070 (60 mins.)
Incorporating dumbbells into many common exercise positions for total body strength

Sunday
REST DAY
3-3-24

Get Out and Have Some Fun!

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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.

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7 Day Fitness Plan
  • Video 521 | ISO-Strong Upper Body (30 minutes) with Lauren Eirk

    In this Yoga-inspired strength training routine, practice maintaining several multi-joint positions while under the influence of external resistance.

    The dumbbells are used strategically to challenge many postural muscles as they work to counter the joint action. The Yoga Strap will be used a...

  • Video 089 | Yoga for Stress Relief (30 minute routine) with Lauren Eirk

    This thirty minute Yoga practice is designed for stress relief and can be done at the end of your day or any time you feel like you need to clear your mind and get rid of unnecessary tension. This practice will improve the range of motion of the hips and shoulders, which are common areas of tens...

  • Video 488 | Core Strength (30 minutes) with Lauren Eirk

    There is a logic to the exercises that belong to the classic Pilates series, which is a bodyweight workout. The addition of small props can add some purposeful resistance to these targeted core exercises.

    In the first segment, experience weighted crunches and roll-ups to help you to focus on ...

  • Video 276 | Yogalates for the Back (30 Minute Workout) with Lauren Eirk

    This body weight workout includes therapeutic exercises to help you address mobility and strength of your back using Yoga isometric strength exercises and Pilates core work. Begin with standing mobility exercises to address lumbo-pelvic spine and hip issues. Experience Yoga therapy postures that...

  • Live Event | Full Body Pyramid: Dumbbells (60 minutes) with Lauren Eirk

    This pyramid training workout is designed to overload your muscles to create metabolic stress in muscle tissue that encourages growth. We will be performing an increasing and a decreasing pyramid scheme. Make sure to have at least two different sizes of dumbbells. Bodyweight can be used as wel...

  • Video 522 | ISO-Strong Hips (30 minutes) with Lauren Eirk

    In this Yoga-inspired strength training routine, we will be practicing and maintaining several multi-joint positions while under the influence of external resistance challenges.

    The dumbbells will be used strategically to challenge many postural muscles as they work to counter the joint action....

  • Video 137 | Day 4 Strength & Conditioning Core Challenge with Lauren Eirk

    Hip Rotation happens every time our spine moves! The hip joint is made up of the femur and pelvis. Since the pelvis attaches into the spine, they function together. Some of these muscles include obturators, piriformis, quadratus femoris, gemellus, gluteus maximus, medius, and minimus muscles. ...

  • Video 493 | Iso-Dynamic Chest and Shoulders (30 minutes) with Lauren Eirk

    In this workout, we will perform several isometric exercises for the chest and shoulder in various stability ball positions. Also, we will combine concentric and eccentric contractions using dumbbells.

    Start with the stability ball alone as a resistance to press into for purposeful isometrics. ...

  • Video 282 | Yoga Therapy for the Upper Back (30 Minutes) with Lauren Eirk

    This mindful Yoga practice uses twists, side bends, forward bends, and backbends from Yoga in a therapeutic way to activate muscle weaknesses in the upper back and shoulders.

    This practice can be done with any fitness level! You will need a chair for some of the exercises in this practice as w...

  • Live Event | Full Body Pyramind: Elastic (60 minutes) with Lauren Eirk

    Research suggests that pyramid training may help increase muscle size and enhance muscular endurance and power. Pyramid training is a style of training designed to repeat exercises and exercise combinations in a way to either to slowly increase or decrease resistance challenges for greater streng...

  • Video 208 | Compound Leg Workout (40 Minutes) with Lauren Eirk

    Compound lifts are any strengthening exercise where you’re using more than one muscle group at the same time. These exercises are efficient, since they work several areas at once. In this way you can get more benefits in a shorter period of time. The lower body exercises in this workout will al...

  • Video 471 | Isometric Hip Boost: Rotation (15 minutes) with Lauren Eirk

    This isometric routine is designed to target rotation of the hips

    If you need a quick boost, this 15-minute bodyweight routine will help you strengthen muscles that cross the hip to perform internal and external rotation, such as the gluteals, piriformis, superior and inferior gemelli, obturato...

  • Video 070 | Full Body Strength Training with Dumbbells (60 Min) with Lauren Eirk

    Full Body Strength Training with Dumbbells with Lauren Eirk is a full body strength training workout that shows how to incorporate dumbbells into many common positions. Learn how to effectively position the dumbbells to target muscles of the legs, hips, core, shoulders, and arms. Strength train...