New Content and Suggestions for August 18-24, 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 Online calendar here:
https://www.canva.com/design/DAGTf7pI5nM/PHjz_HiQ-dK-F6CKSRS2vw/view?utm_content=DAGTf7pI5nM&utm_campaign=designshare&utm_medium=link&utm_source=editor

Monday

BACK, SHOULDERS, CORE
8-18-25

New! @6:00am EST “Latissimus Dorsi Focus” (15 minutes) Video 695
Target the upper back with dumbbells and Therabands to improve posture, core connection, and pulling strength.

To add an extra 45 minutes, try Video 689 "Yoga Therapy for Back Pain" with slower-paced Integrated Isometric training for back pain using a chair, yoga block(s), and strap.

Tuesday

GLUTES, HAMSTRINGS, LOWER LEG
8-19-25

"Hamstrings and Hip Extension" (30 minutes) Video 497
Target the hamstrings, glutes, and other hip extensors using the stability ball and dumbbells.

If you want an additional 30 minutes, try Video 319 "FIS Lower Leg and Foot" to improve strength and mobility of the rear-foot, mid-foot, and forefoot.

Wednesday

CHEST, SHOULDERS
8-20-25

"FIS Pecs & Shoulders” (30 minutes) Video 587
Hypertrophy training for the pectoralis major, minor, and shoulders using dumbbells and theraband.

If you want another 30 minutes, try Video 415 "Shoulders 360" to strengthen the shoulder joint in multiple joint positions and planes of motion using dumbbells.

Thursday

HIPS, THIGHS
8-21-25

New! @6:00am EST “Glute Medius Focus” (15 minutes) Video 696
Strengthen the outer hips for pelvic and knee stability using a dumbbell, yoga block, and thigh band.

If you want another 45 minutes, try Video 289 "Stronger Hips and Thighs" for the hip flexors, extensors, and thigh muscles with dumbbells and a thigh band.

Friday

BICEPS, TRICEPS
8-22-25

“Biceps-Triceps Supersets” (30 minutes) Video 509
Upper body resistance training using complementary biceps and triceps combinations with dumbbells.

If you want another 30 minutes, try Video 419 "Arms and Abs" for the arms and abdominals using dumbbells, a TheraBand, and bodyweight.

Saturday

TOTAL BODY
8-23-25

Pre-Recorded “Total Body Band Circuit” (60 minutes)
Full body circuit for muscle strength and mobility, transitioning from one exercise to the next.

Sunday

REST DAY
8-24-25

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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.