7 Day Fitness Plan
New Content and Suggestions for this week September 16-22
*This Weekly plan provides an optional 60 minutes of balanced resistance training each day.
(Choose one or both selections for each day)
Monday
TOTAL BODY
9-16-24
"Initiate Day 01" Video 605 (30 mins.)
NEW! Full Body strength training in a push-pull format with bodyweight and dumbbells as resistance.
To add an extra 30 minutes, try Video 599 "Total Body Calisthenics" for 13 of the most effective full-body calisthenics with bodyweight only to improve joint control.
Tuesday
UPPER BODY
9-17-24
"Weighted Isometrics: Upper Body" Video 575 (30 mins.)
Multi-joint isometric exercises for the upper body using bodyweight and dumbbells for resistance.
If you want an extra 30 minutes, try Video 282 "Yoga Therapy for the Upper Back" for twists, side bends, forward bends, and backbends to activate upper back and shoulder muscles.
Wednesday
TOTAL BODY
9-18-24
"Initiate Day 02" Video 606 (30 mins.)
NEW! Releases at 6:00am EST. Total Body strength training focusing on the posterior chain of glutes, hips, back, and upper body using bodyweight and dumbbells.
If you want another 30 minutes, try Video 482 "Total Bodyweight Builder" for 10 of the most effective muscle building calisthenics using bodyweight, a chair, and a Yoga block.
Thursday
LOWER BODY
9-19-24
"FIS Legs" Video 266 (30 mins) Resistance training using dumbbells and Yoga Blocks to strengthen hip, knee, and foot muscles.
If you want another 30 minutes, try Video 177 "Pilates for Stronger Hips" bodyweight routine focusing on hip muscles.
Friday
TOTAL BODY
9-20-24
"Initiate Day 03" Video 607 (30 mins.)
NEW! Total Body strength training with an added focus on abduction and adduction using bodyweight and dumbbells.
If you want an extra 30 minutes, try Video 403 "Heart Yoga" for a bodyweight isometric practice of backward bends, twists, and lunges for better postural awareness.
Saturday
CORE
9-21-24
"ABSolute Strength" Video 305 (30 mins.)
Core workout with free weights and a mini ball to add resistance in several abdominal exercises.
If you want another 30 minutes, try Video 422 "Absolutely Core" to target the abdominal region in this bodyweight core workout using a variety of positions.
Sunday
REST DAY
9-22-24
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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 605 | Initiate Day 01 (30 minutes) with Lauren Eirk
On this first day of the Initiate challenge, we are progressing resistance training with a full body workout using bodyweight and dumbbells. You will notice a lot of flexion and extension in the chosen exercises today!
This workout will run through the FIS 5-Step Cycle of Muscle Maintenance, ...
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Video 599 | Total Body Calisthenics (30 minutes) with Lauren Eirk
This workout consists of 13 of the best bodyweight exercises we have to stay strong. These are called calisthenics. Calisthenics can be done anywhere, at any time, without the need for equipment. This makes them highly accessible for anyone, regardless of fitness level.
Calisthenics emphasize ...
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Video 606 | Initiate Day 02 (30 minutes) with Lauren Eirk
On the second day of the Initiate challenge, we are progressing resistance training with a full body workout using bodyweight and dumbbells. There will be slightly more exercises for muscles on the back of the body than the front today, since these are commonly an area that is very weak on most ...
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Video 575 | Weighted Isometrics: Upper Body (30 minutes) with Lauren Eirk
This workout combines many of the single joint and multi-joint isometric positions using not only bodyweight as resistance, but dumbbells as well! Experience variations in many shoulder, elbow, and spinal isometrics for improved mobility and stability.
You will be amazed at how much of a chal...
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Video 282 | Yoga Therapy for the Upper Back (30 Minutes) with Lauren Eirk
This mindful Yoga practice uses twists, side bends, forward bends, and backbends from Yoga in a therapeutic way to activate muscle weaknesses in the upper back and shoulders.
This practice can be done with any fitness level! You will need a chair for some of the exercises in this practice as w...
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Video 482 | Total Bodyweight Builder (30 minutes) with Lauren Eirk
In this workout, I have chosen ten of the most effective multi-joint exercises for muscle hypertrophy goals using a chair, a Yoga Block, and your body. Working with bodyweight only can not only give variety to your fitness plan but it can teach you how to use more muscular effort when we exercis...
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Video 266 | FIS Legs (30 Minute workout) with Lauren Eirk
This FIS Focus Video is targeted to the legs. We begin with a rhythmic warm-up to address range of motion and energy levels. Next, enjoy some complex lower body exercises using dumbbells. The Yoga blocks will change a lot of the mechanics of these exercises to alter joint forces and muscle inv...
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Video 177 | Pilates for Stronger Hips (30 Minute Workout) with Lauren Eirk
The original 34 Pilates Mat exercises were designed to strengthen the "Power House", as Joseph Pilates described. The Power House was not only a way to describe the abdominal and back muscles, but muscles that attach to the pelvis, femur, and lower leg. The hip muscles transfer forces directly...
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Video 403 | Heart Yoga (30 Minutes) with Lauren Eirk
This Yoga practice is often referred to as "Heart" Centered due to the focus on backward bends. Find the inner strength to process anxiety, grief and loss this season with this yoga sequence, composed with lunges, backbends, and twists. This routine begins with a breathing meditation and focuses...
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Video 305 | ABSolute Strength (30 Minute Workout) with Lauren Eirk
This workout will add some variety and challenge to several abdominal exercises using a mini ball for support and dumbbells for added resistance. After the warm-up, experience a challenging floor routine with the mini ball to experience crunches in a whole new way! Next, dumbbells are incorpora...
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Video 422 | Absolutely Core (30 minutes) with Lauren Eirk
This workout combines variations of the crunch to strengthen spinal muscles in a choreographed sequence with many modifications and progressions. No equipment is necessary, which allows you to focus on control. You will be amazed by how efficiently the core can be trained in record time!
Pur...
