7 Day Fitness Plan
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.
New Content and Suggestions for March 20-26
"Post-Op Knee Recovery III" Video 414 (30 mins.)
NEW! Progressive knee recovery exercises at 3 months to up to a year after surgery or injury using a stability ball, dumbbells, and a thigh band. Try Video 195 "Lower Body Barre" for a blend of Barre, Yoga, and Pilates to target the abdominals, back, hips, thighs, legs, and feet
"FIS Shoulders" Video 263 (30 Mins.)
Target the shoulder muscles using dumbbells and an elastic band. To add an extra 30 minutes, add Video 262 "FIS Chest" combining concentric & isometric muscle contractions with dumbbells and a bar or pole.
*As an alternative, we are hosting a LIVE "Push: Chest, Abs, and Shoulders" with TheraBands and dumbbells at 9:30am EST.
"Shoulders 360" Video 415 (30 mins.)
NEW! Strength training for the shoulder in many planes of motion using dumbbells and a TheraBand. If you want an extra 30 minutes, add Video 230 "FIS Abs" to tone abdominal muscles using bodyweight and the sponge ball.
"Yoga Therapy for Shoulders" Video 247 (45 mins.)
Try these therapeutic Exercises for shoulder pain, tightness, and instability using a yoga strap and block. To add an extra 15 minutes, add Video 394 "Back Therapy Ball" for a low back Therapeutic strength routine using the stability ball
*As an alternative, we are hosting a LIVE "Pull: Back, Shoulders, and Hips" dumbbells and a thigh band at 9:30am EST.
*Feel free to rest today!
"Gentle Hip and Back Yoga" Video 384 (30 Mins.)
Practice some therapeutic yoga for the Back and the Hips using a chair for support to improve muscular balance. If you want an extra 30 minutes, add Video 392 "Yoga Calming Flow" designed to help you gain energy, lower your anxiety, and help relieve muscle tightness.
"Shoulders Express" Video 391 (15 mins.)
Resistance training workout that targets the shoulder muscles using dumbbells & bodyweight. If you want an extra 45 minutes, add Video 388 "Pilates PLUS for a Pilates Mat workout fused with a Pilates Ring, Sponge Ball, and TheraBand for added resistance.
Take a break and have some fun!
Video 414 | Post-Op Knee Recovery III (30 Minutes) with Lauren Eirk
This is a follow-up video to "Post-Op Knee Recovery II #412. At this point, you are likely done with physical therapy and working to return to a higher level of function. Remember that regaining your range of motion and strength after total knee replacement or hip surgery is critical to regaini...
Video 195 | Lower Body Barre (30 Minute Workout) with Lauren Eirk
Using a support like a barre or chair, you will experience some highly effective lower body exercises for the hips, thighs, ankles, and feet. The warm up is composed of some great ballet moves to get large lower body muscles fired up. Experience a mix of Barre work from a standing position plus...
Video 263 | FIS Shoulders (30 Minute Workout) with Lauren Eirk
This FIS Muscle Focus workout targets the shoulder joint. The FIS Method is based on sound exercise mechanics that is kinder to your joints while giving you great results! This strength training routine targets the muscles that flex, extend, abduct, adduct and rotate the shoulder. This routine...
Video 262 | FIS Chest (30 Minute Workout) with Lauren Eirk
This FIS Muscle Focus workout targets the Pectoral Muscles. This session begins by connecting breath with movement to engage muscles of the trunk and spine as a warm-up. As you begin to observe your range of motion, you will see what areas of your body need attention.
Using many core positio...
Live Event | Push: Chest, Shoulders, and Abs (60 minutes) with Lauren Eirk
This resistance training workout is often called a "push" workout. We will use dumbbells, a TheraBand, and body weight in several sequences that will challenge similar joint actions, designed with a logical progression.
Each sequence is designed to prepare the body for the next sequence. Modi...
Video 415 | Shoulders 360 (30 minutes) with Lauren Eirk
The shoulder is considered the most mobile joint in the body. The shoulder does not have a stable structure, having a relatively shallow socket. Therefore, it is it is largely managed through its liagaments and muscular attachments. It is very susceptibleto injury.
In this video, we will att...
Video 230 | FIS Abs (30 Minute Workout) with Lauren Eirk
This FIS Muscle Focus workout targets the abs. Begin with a practice of connecting the breath with the trunk and spine motions and progress into some gentle range of motion exercises. The remainder of the workout includes many isometric, eccentric, and concentric core exercises, asking the trun...
Video 247 | Yoga Therapy For Shoulders (45 Minutes) with Lauren Eirk
This routine uses various Yoga Therapy techniques designed to improve strength in the muscles that cross the shoulder, rib cage, pelvis, and spine. You will learn about the importance of isometric resistance training is to shoulder health.
This routine begins with an exploration of shoulder an...
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. ...
Live Event | Pull: Back, Shoulders, and Hips (60 minutes) with Lauren Eirk
This resistance training workout is often called a "pull" workout. We will use dumbbells, a thigh band, and body weight in several sequences that will challenge similar joint actions, designed with a logical progression.
Each sequence is designed to prepare the body for the next sequence. Mod...
Video 384 | Gentle Hip and Back Yoga (30 Minutes) with Lauren Eirk
This gentle Yoga routine will lower your stress, activate underperforming muscles, and help rejuvenate your body. You will need a chair for the entire practice. This routine is a slower-paced Yoga practice for all fitness levels, since the chair makes it easier to transition from one move to th...
Video 392 | Yoga Calming Flow (30 Minutes) with Lauren Eirk
Gentle Yoga practice with postures to energize the body, relax the mind, and calm the nervous system. This practice is great for setting your intention and getting back to your goals when life gets crazy. No props are needed for this practice, as the focus of the routine is to help you explore yo...
Video 391 | Shoulders Express (15 Minutes) with Lauren Eirk
Get your workout done in 15 minutes with this strength training routine that targets the muscles that move the shoulder joints in the upper body. Experience a variety of positions to alter several muscle divisions of the shoulders, rotator cuff, and surrounding trunk stabilizing muscles.
Video 388 | Pilates PLUS (45 Minutes) with Lauren Eirk
This 45 minute Pilates strength routine is packed with classic Pilates Mat exercises designed to work your core, hips, and upper body using the magic circle, sponge ball, and a Theraband. These resistance tools can add challenge to various hip, shoulder, and spinal joint motions by placing them ...