7 Day Fitness Plan

7 Day Fitness Plan

New Content and Suggestions for this week September 18-24
(Choose one or both selections for each day)

Monday

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.

Tuesday

HIPS, GLUTES

"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.

Wednesday

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

Thursday

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.

Friday

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.

Saturday

FULL BODY

"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.

Sunday

Active Rest Day: Take a walk and have some outdoor 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 467 | Ankle Mobility (45 Minutes) with Lauren Eirk

    From a seated position, we begin the workout with a range of motion assessment in:
    plantarflexion / dorsiflexion
    eversion / inversion
    abduction / adduction

    With direction about where you feel limited, we will practice several ankle mobility exercises that are designed to improve muscular respons...

  • Video 420 | Isometric Hip Boost: External Rotation (15 minutes) with Lauren Eirk

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

    These are also muscles that commonly extend t...

  • Video 218 | Strength and Conditioning Hips & Core Challenge Day 3: Lauren Eirk

    Day 3 is all about Hip Rotation. Performing these strong movements with a round, dynamic ball makes these exercises super effective. You will have to work a bit harder to keep it from moving.

    Hip rotation happens every time our spine moves! The hip joint is made up of the femur and pelvis. S...

  • Video 234 | Thigh Band Glute Workout (30 Minutes) with Lauren Eirk

    If you are looking for an effective workout to target the booty, you are in the right place! This workout includes a standing warm-up followed by a core training section designed to strengthen the hips while activating the surrounding muscles of the trunk and spine. This section is followed by ...

  • LIVE Event | Barre Basics: Lower Body (60 minutes) with Lauren Eirk

    This Barre workout focuses on standing and floor exercises using bodyweight, dumbbells, and gliding discs 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 sy...

  • Video 468 | Achilles Tendon Therapy (30 minutes) with Lauren Eirk

    This protocol is intended as a guide to help anyone at zero-six week in dealing with post-operative Achilles tendon repair or achilles injury. These exercises can also help with achilles tendonitis and as a preventative measure for achilles health. This routine is based on the individual's own ...

  • 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 164 | Barre with Weights (45 Minute Workout) with Lauren Eirk

    Experience a total body challenge using a support, bodyweight, and dumbbells. The workout includes a rhythmic warm- up, core training section, upper body strength training, standing thigh and glute strengthening exercises, and a ballet-inspired Yoga isometric section to activate muscles and stre...

  • Video 302 | Isometric Shoulder Boost (15 Minute Routine) with Lauren Eirk

    If you need a quick boost, this 15-minute bodyweight workout will help strengthen muscles that depress the shoulder to keep tension out of your neck and help you raise your arms overhead more efficiently using a Yoga strap and mini ball. Weakness in these areas can cause shoulder impingement, mak...

  • LIVE Event | Barre Basics: Upper Body (60 minutes) with Lauren Eirk

    This Barre workout focuses on standing and floor exercises using bodyweight, dumbbells, and a sponge ball to provide resistance to the shoulders, back, chest, and arms while performing motions of trunk extension, flexion, sidebend, and rotation to maintain the positions. Work on muscular symmetr...

  • Video 365 | Chest and Back Express (15 Minutes) with Lauren Eirk

    This express workout packs a punch in 15 minutes. We start with a warm-up, followed by four exercise combinations designed to complimentary in nature. You will be using dumbbells and a TheraBand to be able to create adequate resistance profiles in each with very little rest in between each exer...

  • Video 382 | Essential Back and Shoulder Isometrics (45 Minutes) with Lauren Eirk

    Positional isometric strength training can build strength, improve muscle contractions, lower risk of injury, reduce inflammation, increase bone density, burn fat, and help with mobility.

    In this workout, we will use bodyweight, the floor, and a ThreraBand to create resistance for the back and...

  • Video 118 | Yoga Fusion for Fat Burning (45 Minute Workout) with Lauren Eirk

    This 45 minute practice will help you build muscle and burn fat by using a flowing format to raise the heart rate while using a combination of isometric, concentric, and eccentric muscle contractions. This video keeps up a consistent pace. This fun energetic flow is choreographed in a way to wo...

  • Video 355 | Core Express (15 Minutes) with Lauren Eirk

    Even if you have a limited amount of time, you can still get a great workout. This Express workout targets the muscles that rotate the trunk and spine in rotation. Starting from a supine position, practice six of the most effective bodyweight exercises to target the muscles such as the obliques,...