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 October 3-9

Monday "Chest & Back Express" Video 365 (30 mins.)
CHEST AND BACK
NEW! Grab some dumbbells and a band for 15 minutes of effective chest and back strength exercises. If you want to workout for a longer workout, add Video 164 "Barre with Weights" (45 minutes), with more upper body work plus hips, core.

Tuesday "Lower Back Rx" Video 189 (35 Mins.)
HIPS
This therapeutic standing and seated routine will strengthen the muscles of the lower back and hips. If you want an extra 30 minutes today, add Video 352 "Mind Body Balance" for Yoga and Pilates one-leg standing with hip and foot routines.

*As an alternative, we are hosting a LIVE "SI Stability" using a Mini Ball and Thigh Band at 9:30am EST.

Wednesday "Back In Shape" Video 366 (30 mins.)
BACK AND HIPS
NEW! This workout incorporates many exercises for the upper, middle, and lower back with the stability ball, weights, and a band. If you want to workout for a full hour today, add Video 122 "Back Isometric Workout" with the ball

Thursday "Pilates Ring: Hips" Video 271 (30 mins.)
LEGS
Use the Pilates ring routine for inner / outer thigh, glutes, abs, and hip flexors with modifications For an extra 30 minutes, add Video 086 "Yoga Integrated Barre Flow" for core and lower body.

*As an alternative, we are hosting a LIVE " Barre Blender: Legs and Glutes" using dumbbells, a support, and a mini ball at 9:30am EST

Friday "Build and Better Core" Video 278 (45 mins.)
ABS AND BACK
Feel free to REST today, or work on core stability and strength using the sponge ball in a variety of spinal positions. If you want to add another 15 minutes, try Video 357 "Pilates Express" with bodyweight only .

Saturday "Muscle Builder" Video 348 (30 mins.)
TOTAL BODY
Try these ten compound exercises using multiple joints at once to stimulate maximum muscle hypertrophy. If you want to add another 30 minutes, do Video 317 "Yoga with Weights" using dumbbells to target the upper and lower body.

Sunday: Rest Day
Rest, get outside, take a walk!

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7 Day Fitness Plan
  • 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 189 | Lower Back Rx (35 Minute Workout) with Lauren Eirk

    Lower back pain is very common and complex to treat. The key is to keep surrounding muscles around the pelvis, hips and core strong and regularly practice various joint angles in order to maintain range of motion. This routine begins from a standing position and then transitions to chair exerci...

  • Video 352 | Mind-Body Balance (30 Minutes) with Lauren Eirk

    We stand on one leg in normal walking every day. Improve your standing balance in this Yoga-Pilates Fusion class by training a variety of Pilates inspired hip sequences followed by a complementary Yoga balancing posture. This full-body approach to balance training will help improve your hip, kn...

  • Live Event with Lauren Eirk | SI Stability

    Sacroiliac pain is very common and complex to treat. The key is to keep surrounding muscles around the pelvis, hips and core strong and regularly practice various joint angles in order to maintain range of motion. This routine is designed to strengthen the SI Joint and lumbar spine. The mini ba...

  • Video 122 | Back Isometric Workout (30 Minutes) with Lauren Eirk

    This thirty minute workout usese the Stability ball as a resistance tool to strengthen muscles of the upper, middle, and lower back muscles. The ball will allow for a variety of joint ranges as well as a ton of support for the spine. The instability of the ball will also enhance the exercises. ...

  • Video 271 | Pilates Ring: Hips (30 Minute Workout) with Lauren Eirk

    The Pilates ring is center-stage with this workout! We target inner and outer thigh, glutes, abs, and hip flexors with creative exercises and fun modifications! These are incredible core exercises for the trunk and spine, but the ring adds challenge to the legs!

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  • Video 086 | Yoga Integrated Barre Flow (30 Minute Workout) with Lauren Eirk

    This 30 minute workout uses the ballet barre as a prop to assist in performing yoga and ballet positions designed to target hip, thigh, and core muscles. Experience how the barre can help you balance better in many Yoga poses so that you can better feel the effects of several common Yoga asanas ...

  • Live Event with Lauren Eirk | Barre Blender: Legs and Glutes

    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. All levels welcome, as modifications will...

  • Video 278 | Build a Better Core (45 minute workout) with Lauren Eirk

    Work on core stability and strength using the sponge ball in a variety of essential positions to target obliques, rectus abdominis, transverse abdominis, and intraspinal muscles. Experience floor exercises from sitting, supine, inclined, and prone positions using the mini ball to enhance the exe...

  • Video 357 | Pilates Express (15 Minute Workout) with Lauren Eirk

    This balanced Pilates Mat routine offers support, balance, and strength to your "core" in an express routine based on the Pilates system. Joseph Pilates referred to the core as the "The Powerhouse" and consisted of abdominals, back, hips, and shoulders.

    The goal of this express workout is to ...

  • Video 348 | Muscle Builder (30 minute workout) with Lauren Eirk

    It is a fact that most people will lose approximately thirty percent of their total mass between the ages of 40-80. Preserving our muscles is paramount.

    In this video, we will perform ten multi-joint compound exercises chosen for their effectiveness in stimulating muscle growth. Using both a...

  • Video 317 | Yoga with Weights (30 minutes) with Lauren Eirk

    Experience yoga poses from the floor and in standing with a flowing format using dumbbells to target the upper and lower body while performing isometric resistance training in several classic Yoga poses. This practice begins with Sun Salutations and progresses into several creative sequences fo...