7 Day Fitness Plan

7 Day Fitness Plan

This collection of videos is comprised of the workout videos that have been chosen in "Your Weekly Fitness and Wellness Coaching Guide" email. The workout videos selected for the weekly 7-Day plan are comprised of pre-recorded and newly released content that complement each other in a more balanced fitness routine. As a service to those who desire 60 minutes each day, I add extra videos each day as an option, or you can skip them if it is too much! Come to this collection to easily find these videos so that you can make sure your workouts target each body part for a holistic approach to strength and fitness, with adequate time allowed for recovery.

New Content and Suggestions for this week (January 23-29 , 2023)

Monday "Bone Density Challenge Day One" Video 396 (30 mins.)

NEW! Experience what some studies say as the most bone-loading Yoga poses to start your week with isometrics. If you want a full hour, add Video 255 "Breathe and Flow" Yoga for the spine, hips, wrists, and feet with bodyweight only.

Tuesday "Bone Density Challenge Day Two" Video 397 (30 mins.)

NEW! Pilates Mat workout with a TheraBand for added resistance to load the hip and trunk in rotation. If you want an extra 15 minutes, add Video 163 "Pilates TheraBand Challenge" with a TheraBand to load the trunk and spine.

Wednesday "Bone Density Challenge Day Three" Video 398 (30 mins.)

NEW! Experience hip, spine, shoulder, and wrist flexion exercises using dumbbells to load the joints. If you want an extra 30 minutes, add Video 285 "Quads and Core" using dumbbells in seated and standing positions for flexion.

Thursday: "Bone Density Challenge Day Four" Video 399 (30 mins.)

NEW! Extend through your hips, spine, neck, and shoulders with strategic use of the dumbbells and TheraBand. If you want an extra 30 minutes, add Video 366 "Back in Shape" for the upper, middle, and lower back using dumbbells and a TheraBand.

Friday "Bone Density Challenge Day Five" Video 400 (30 mins.)

NEW! Today is all about abduction and adduction using a thigh band and dumbbells for hip and spinal muscles. Add another 30 minutes with Video 270 "FIS Hips" with resistance training for the hips using a chair, thigh band, and sponge ball.

Saturday "Yoga for Spinal Health" Video 328 (45 mins.)
RESTORE DAY
Bodyweight Yoga practice designed to safely target spinal mobility and muscular balance. If you want an extra 15 minutes, add Video 351 "Full Body Pain Relief" to bring relief to pain and fatigue using a chair and a wall for support.

Sunday: Rest Day
Get outside and Have some fun!

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7 Day Fitness Plan
  • Video 396 | Bone Density Challenge Day One (30 minutes) with Lauren Eirk

    Experience what some studies say are the most bone-loading Yoga poses as we start this series with bone-loading isometrics. Bodyweight is actually a great way to place forces on the skeleton. We will use the Yoga block and strap to create resistance against our limbs. Remember that we tend to ...

  • Video 255 | Breathe and Flow (40 Minutes) with Lauren Eirk

    Everyone has their own specific routines that they go through to wake up or get motivated. In this video, we begin with a breath-centered exercise to increase overall awareness and get us ready to practice before a gentle yoga practice.

    The Yoga flow combines standing poses, backward bends, cor...

  • Video 397 | Bone Density Challenge Day Two (30 minutes) with Lauren Eirk

    Experience a bone-loading Pilates-inspired resistance training exercises that are themed in trunk and hip rotation. We begin the workout with a breath-centered warm up to set our intention and lower stress, as chronic stress negatively affects our bone health. As we move through seated, supine,...

  • Video 163 | Pilates Theraband Challenge (30 Minute Workout) with Lauren Eirk

    Pilates is a great way to train your core and help with spinal mobility. The methodology that is used with our Pilates routines will target active range of motion, adherance to structure, and sound biomechanical principles to ensure that your joints are healthy. By adding the Theraband, you wil...

  • Video 398 | Bone Density Challenge Day Three (30 minutes) with Lauren Eirk

    Experience a bone-loading resistance training exercises that are themed in shoulder, elbow, hip, and spinal flexion. We begin the workout with several isometric positions to activate our muscles and prepare the body. Next, enjoy several hip and spine core floorwork exercises to load the spine. ...

  • Video 285 | Quads and Core (30 Minute Workout) with Lauren Eirk

    We commonly refer to "abs" when we think of core training, but many muscles in the front of the body can flex the spine. In this routine, strengthen the quadriceps, which affect both the hip and spine, and the abdominals.

    Starting on the floor, enjoy some great trunk and spine exercises to ton...

  • Video 399 | Bone Density Challenge Day Four (30 minutes) with Lauren Eirk

    Experience bone-loading resistance training exercises that are themed in shoulder, elbow, hip, and spinal extension. Bone loss is common in these regions due to our sedentary lifestyle.

    We begin Day Four with several floorwork exercises to target glutes and lower back. As we move to standing...

  • Video 366 | Back in Shape (30 Minutes) with Lauren Eirk

    Stiffness in the lower back is often caused by weakness of the surrounding muscles. Bending backwards is not a motion that many of us train during the day, and the stability ball is the best tool to use for training this region.

    The ball will get you off the floor in many traditional trunk ex...

  • Video 400 | Bone Density Challenge Day Five (30 minutes) with Lauren Eirk

    Experience bone-loading resistance training exercises that are themed in abduction and adduction, training the muscles on this outside and inside of the hip and shoulder. Bone loss is common in these regions of the hip due to our sedentary lifestyle.

    We begin Day Five with several standing e...

  • 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 328 | Yoga for Spinal Health (45 Minutes) with Lauren Eirk

    Spinal health is essential, as the spine is responsible for so many functions in our body. The muscles around the spine must be strong and responsive throughout our lives in order to keep our spine injury free.

    In this Yoga practice, we will explore various spinal movements to work on symmetr...

  • Video 351 | Full Body Pain Relief (15 minutes) with Lauren Eirk

    There are times when we wake up feeling achy all over, especially after recovering from an illness, traveling, time change issues, or having pushed your body too hard the day before. This short bodyweight video takes you from head to foot using some isometrics and gentle movement to improve neur...