7 Day Fitness Plan

7 Day Fitness Plan

New Content and Suggestions for May 19-25, 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 full weekly online calendar here:
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Monday

CORE
5-19-25

New! @6:00am EST “3-D Core Training” (45 minutes) Video 681

Deep core routine with diaphragmatic breathing and spinal stabilization using a Sponge Ball and bodyweight for deep core targeting.

To add an extra 15 minutes, try Video #295 "Isometric Core Boost IV" for the strength and responsiveness for muscles that laterally flex the spine.

Tuesday

SHOULDERS, ARMS
5-20-25

“FIS Biceps, Triceps, & Shoulders” (60 minutes) Video 281
Alternating shoulder, biceps, and triceps exercises using a TheraBand, dumbbells for resistance.

If you want a additional 15 minutes, try Video 445 "Neck and Shoulder Mobility" for a therapeutic shoulder and neck range of motion training using dumbbells and a yoga belt.

Wednesday

HIPS, THIGHS
5-21-25

“Osteo-Hips” (30 minutes) Video 559
Gentle Hatha Yoga practice for the lower body using Yoga blocks, a Yoga strap, and blankets

If you want another 30 minutes, try Video 083 "Barre for Hips and Thighs" for the outer hips, thighs, lower leg and foot using an elastic band.

Thursday

BACK, CHEST, SHOULDERS
5-22-25

“FIS Chest, Shoulders, & Back” (45 minutes) Video 507
Combinations of back, shoulder, and chest with dumbbells and a Theraband for muscle development.

If you want another 15 minutes, try Video 387 "Upper Body & Core Express" to target the abdominals, back, chest, shoulders, and arms.

Friday

HAMSTRINGS, GLUTES
5-23-25

"Day One Glute Challenge” (30 minutes) Video 342
Isometric and bodyweight exercises that are designed to activate and strengthen gluteal muscles.

If you want another 30 minutes, try Video 621 "Build: Day 01" with Isometrics, calisthenics, and dumbbell complimentary lower body exercises in hip flexion / extension

Saturday

TOTAL BODY
5-24-25

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

If you want another 30 minutes, try Video 640 "Yoga Recovery" for Hatha Yoga bodyweight practice with breathwork and gentle isometrics for total body restoration.

Sunday

REST DAY
5-25-25

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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 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 681 | 3-D Core Training (45 minutes) with Lauren Eirk

    Target the inner and outer core in moving and non moving exercises.
    Beginning with a deep core diaphragmatic breathing exercise, this core training workout features 10 spinal stabilzation exercises using bodyweight and a sponge ball for resistance. Practice moving in and out of several multi-j...

  • Video 295 | Isometric Core Boost IV (15 Minute Routine) with Lauren Eirk

    If you need a quick boost, this 15-minute bodyweight workout will help you improve posture using a series of isometric exercises that laterally flex / side bend the trunk and spine using the sponge ball.

    These exercises are crucial for spinal stability, as these are the muscles that keep us up...

  • Video 281 | FIS Biceps, Triceps, & Shoulders (60 min workout) with Lauren Eirk

    Simply speaking, tricep muscles are used to push objects away from us and bicep muscles pull objects towards us. Shoulder muscles are used in manny exercises to move the arm and stabilize the shoulder. Many of the bicep and tricep exercises around these muscle groups are opposite in nature, as ...

  • Video 445 | Neck and Shoulder Mobility (15 minutes) with Lauren Eirk

    Neck and shoulder pain is very common for many individuals, especially when we are under stress. To relieve tension, stretching, massage, and traction techniques are often prescribed. However, any modality that we use to increase range of motion can also potentially weaken muscles if the stretc...

  • Video 559 | Osteo-Hips (35 minutes) with Lauren Eirk

    Osteoporosis is often referred to as the “silent” disease because you typically do not have symptoms until you break a bone or become informed at a routine doctor visit. It develops when bone mineral density and bone mass decreases, or when the quality or structure of bone changes.

    Osteoporosis ...

  • Video 083 | Barre for Hips and Thighs (30 mins) with Lauren Eirk

    Lauren takes you through a quick 30 minute (mostly) standing workout using an elastic band to provide resistance to the hips and thighs while performing motions of hip extension, flexion, abduction, and rotation using the core muscles to maintain the positions. Work on muscular symmetry and bala...

  • Video 507 | FIS Chest, Shoulders, & Back (45 mins) with Lauren Eirk

    In this strength training workout, experience five supersets of complementary exercises using dumbbells, a Theraband, and a chair for added resistance. Each superset will be performed twice, with the focus being placed on proper form and muscular engagement.

    Each combination will combine a sh...

  • Video 387 | Upper Body & Core Express (15 Minutes) with Lauren Eirk

    This workout combines variations of planking, side planking, and trunk extension moves in a choreographed sequence with many modifications and progressions. No equipment is necessary, which allows you to focus on control. You will be amazed by how efficiently the core can be trained in record t...

  • Video 342 | Day One Glute Challenge with Lauren Eirk (30 Minutes)

    To combat sedentary lifestyles and repetitive activities, this bodyweight workout is designed to help you uncover muscle weakness and limitation in the gluteal region. Experience bodyweight isometrics to jumpstart weak muscles and learn how to move through your available joint range to strengthe...

  • Video 621 | Build: Day 01 (30 minutes) with Lauren Eirk

    As we age, the goal is to maintain our muscles by adding load and improving contractions. In this first video to launch the Build program, we are focusing on the lower body. We will warm up with some essential hip-specific isometrics, followed by some multi-joint positions to integrate these is...

  • Video 680 | Pilates Deep Core Conditioning (30 minutes) with Lauren Eirk

    In this workout, learn to use diaphragmatic breathing with classic Pilates movementse to train your core canister.  

    This includes the deep core: pelvic floor, diaphragm, transverse abdominis, paraspinal muscles.

    And the outer core: internal obliques, external obliques, rectus abdominis, psoas,...

  • Video 640 | Yoga Recovery (30 minutes) with Lauren Eirk

    Making time for rest and recovery is as important as the exercise itself, as our muscles need time to repair and get stronger. In this gentle integrated isometric Yoga routine, we begin with centering breathwork as we set our intention for the day. Next, experience common yoga asanas done from...