7 Day Fitness Plan
New Content and Suggestions for May 5-11, 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:
https://www.canva.com/design/DAGTf7pI5nM/PHjz_HiQ-dK-F6CKSRS2vw/view?utm_content=DAGTf7pI5nM&utm_campaign=designshare&utm_medium=link&utm_source=editor
Monday
CORE
5-05-25
New! @6:00am EST “Pelvic Floor Deep Core” (30 minutes) Video 679
Practice essential pelvic floor exercises to activate the deep core using a mini ball and gliding disc.
To add an extra 30 minutes, try Video 635 "Pilates for Low Back" with a Pilates Ring, along with bonus hip and shoulder work for a healthy lower back.
Tuesday
CHEST, ARMS
5-06-25
“Fitness Fusion Upper Body” (30 minutes) Video 264
Strengthening upper body workout combining Yoga, Pilates, and TheraBand exercises.
If you want a additional 30 minutes, try Video 503 "Muscle Construction Challenge: Day Four" with compound and isolated bicep, tricep, and abdominal exercises using dumbbells with high repetitions.
Wednesday
HIPS, THIGHS
5-07-25
“Yoga for Inflexible People: Hips” (30 minutes) Video 439
Gentle Hatha Yoga practice for the lower body using Yoga blocks, a Yoga strap, and blankets.
If you want another 30 minutes, try Video 453 "Magic Circle Thigh Workout", to strengthen the inner and outer thigh regions plus glutes using a Pilates circle for resistance.
Thursday
BACK, SHOULDERS
5-08-25
“FIS Deltoids and Rotator Cuff” (45 minutes) Video 528
Therapeutic exercises for the deltoids and rotator cuff muscles with dumbbells and a Theraband.
If you want another 15 minutes, try Video 394 "Back Therapy Ball" using the stability ball for greater resisted range of motion.
Friday
HAMSTRINGS, GLUTES
5-09-25
Recorded Live Event “Barre Up: Glutes” (60 minutes)
Barre workout using dumbbells and a thigh band to target the legs, hips, and glutes.
If you want another 10 minutes, try Video 573 "Building Glutes: Micro Workout" with targeted bodyweight resistance training for the gluteal, low back, and hamstring muscles.
Saturday
TOTAL BODY
5-10-25
“Deep Core” (30 minutes) Video 427
Stability ball bodyweight core workout for improved trunk stabilization and pelvic floor health.
If you want another 30 minutes, try Video 491 "SI Joint Pain Relief" for a therapeutic muscle balance routine to strengthen the muscles of the SI joint, lower back and hips.
Sunday
REST DAY
5-11-25New Content and Suggestions for May 5-11, 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:
https://www.canva.com/design/DAGTf7pI5nM/PHjz_HiQ-dK-F6CKSRS2vw/view?utm_content=DAGTf7pI5nM&utm_campaign=designshare&utm_medium=link&utm_source=editor
Monday
CORE
5-05-25
New! @6:00am EST “Pelvic Floor Deep Core” (30 minutes) Video 679
Practice essential pelvic floor exercises to activate the deep core using a mini ball and gliding disc.
To add an extra 30 minutes, try Video 635 "Pilates for Low Back" with a Pilates Ring, along with bonus hip and shoulder work for a healthy lower back.
Tuesday
CHEST, ARMS
5-06-25
“Fitness Fusion Upper Body” (30 minutes) Video 264
Strengthening upper body workout combining Yoga, Pilates, and TheraBand exercises.
If you want a additional 30 minutes, try Video 503 "Muscle Construction Challenge: Day Four" with compound and isolated bicep, tricep, and abdominal exercises using dumbbells with high repetitions.
Wednesday
HIPS, THIGHS
5-07-25
“Yoga for Inflexible People: Hips” (30 minutes) Video 439
Gentle Hatha Yoga practice for the lower body using Yoga blocks, a Yoga strap, and blankets.
If you want another 30 minutes, try Video 453 "Magic Circle Thigh Workout", to strengthen the inner and outer thigh regions plus glutes using a Pilates circle for resistance.
Thursday
BACK, SHOULDERS
5-08-25
“FIS Deltoids and Rotator Cuff” (45 minutes) Video 528
Therapeutic exercises for the deltoids and rotator cuff muscles with dumbbells and a Theraband.
If you want another 15 minutes, try Video 394 "Back Therapy Ball" using the stability ball for greater resisted range of motion.
Friday
HAMSTRINGS, GLUTES
5-09-25
Recorded Live Event “Barre Up: Glutes” (60 minutes)
Barre workout using dumbbells and a thigh band to target the legs, hips, and glutes.
If you want another 10 minutes, try Video 573 "Building Glutes: Micro Workout" with targeted bodyweight resistance training for the gluteal, low back, and hamstring muscles.
Saturday
TOTAL BODY
5-10-25
“Deep Core” (30 minutes) Video 427
Stability ball bodyweight core workout for improved trunk stabilization and pelvic floor health.
If you want another 30 minutes, try Video 491 "SI Joint Pain Relief" for a therapeutic muscle balance routine to strengthen the muscles of the SI joint, lower back and hips.
Sunday
REST DAY
5-11-25
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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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Video 679 | Pelvic Floor Deep Core (30 minutes) with Lauren Eirk
At the very base of your core is the pelvic floor—a sling of muscles that supports your internal organs, stabilizes your spine, and works in harmony with the rest of your deep core. When this system is weak or uncoordinated, you may notice:
Leaking when you sneeze, cough, or laugh
Difficulty act... -
Video 635 | Pilates for Low Back (30 mins) with Lauren Eirk
This Pilates workout offers a solution to lower back pain using bodyweight and the Pilates "Magic Circle", or Ring. We will begin warming up on all fours (you can also stand with your hands on a chair), to establish the breathing connection to your spine and rib cage. As we move to supine, we w...
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Video 264 | Fitness Fusion Upper Body (30 Minute Workout) with Lauren Eirk
Strengthen the upper body using a variety of exercises and fitness modalities. In all the years I have been in fitness, fusion workouts are hands-down the most popular. They give you just enough of each program to add creativity and improve effectiveness!
We will start with some supine Thera...
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Video 503 | Muscle Construction Challenge: Day Four (30 mins.) with Lauren Eirk
Day 4 of the Muscle Construction Challenge is an upper body workout involving multiple joints while we target the bicep, tricep, and abdominal regions using dumbbells to recruit as much muscle as possible within each rep. This workout begins with an isometric core warm-up, then moves into a super...
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Video 439 | Yoga for Inflexible People: Hips (30 minutes) with Lauren EIrk
Many people think that Yoga is only for highly flexible people, especially due to the image that we see in marketing. However, with the use of Yoga props, we can make the postures accessible to everyone. Props make feel so much more comfortable, improving one's understanding of the pose.
We wi...
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Video 453 | Magic Circle Thigh Workout (30 minutes) with Lauren Eirk
The Pilates Magic Circle, or RIng is a very versatile tool, fitting comfortably inside and outside the legs, arms, and trunk. In this class, we will practice several creative variations of traditional Pilates mat exercises to strengthen the inner and outer thigh regions. Many of the positions w...
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Video 528 | FIS Deltoids and Rotator Cuff (45 minutes) with Lauren Eirk
This strength training routine focuses on the anterior, middle, and posterior deltoid of the shoulder as well as the four rotator cuff muscles: the supraspinatus, infraspinatus, teres minor, and subscapularis. These muscles work together to create a force couple to direct the upper arm bone (hum...
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Video 394 | Back Therapy Ball (15 minutes) with Lauren Eirk
This 15 minute routine will teach you some of the most important exercises to do for the lower back and surrounding joints. The stability ball is often used in rehab and physical therapy because it gets you off the floor and allows you to safely move through a greater resisted range of motion. ...
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Live Event | Barre Up: Glutes (60 minutes) with Lauren Eirk
This barre workout will target the lower body muscles that attach to the hip and pelvis. We will perform standing exercises using a support for balance as well as floor exercises that are sure to activate, tone, and tighten the hips, glutes, and thighs.
The workout begins with a brief bodywei...
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Video 573 | Building Glutes: Micro Workout (10 mins) with Lauren Eirk
If you are short on time, this micro workout is designed to give you some targeted resistance training for a very important area: The Gluteal muscles. In this workout, we will practice variations on the glute bridge to target the lower back, hamstrings, and glutes. You will feel stronger, talle...
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Video 427 | Deep Core (30 minutes) with Lauren Eirk
Pelvic Floor Dysfunction is often classified as urologic, gynecologic, colorectal, and other causes. It affects over 32% of women and 16% of men. The core and the deep core are the target of this therapeutic routine.
In this workout, work the lumbo pelvic-hip complex, which includes deeper mu...
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Video 491 | SI Joint Pain Relief (30 minutes) with Lauren Eirk
Pain originating from spasms in your piriformis muscle, a large muscle located deep in the buttock, is called piriformis syndrome. Even though this condition is very common, it is a complex problem to treat. The key is to keep surrounding muscles around the pelvis, hips and core strong and regu...
