7 Day Muscle Retention Solution
As we age, we naturally lose muscle mass, coordination, and joint integrity—but it doesn’t have to be that way. What many people don't realize is that age-related pain is often the result of muscle atrophy and poor neuromuscular control, not just “getting older.” FIS TV was created to change that.
This 7-day progression is designed to help you retain and rebuild muscle while protecting your joints. We begin with isolated isometrics to activate neglected muscles, move into functional calisthenics, and begin adding load to help with real-life activites.
You'll learn that you are only as strong as your weakest muscle, and we'll help you find and fix those weak links. We focus on building tolerance to load, stimulating adaptation, and healing through movement—not through rest or rigid rules. With each session, you’ll feel more capable, more confident, and more in control of how your body ages.
Schedule: One Video a Day for 7 days
Skill Level: All levels
Duration: 15-30 minutes
Equipment: Chair, blanket (if needed), Yoga Block (or a book) and dumbbells
Video Content in this section:
Schedule: One Video a Day for 7 days
Skill Level: All levels
Duration: 15-30 minutes
Equipment: Chair, blanket (if needed), dumbbells
Video Content in this section:
Day 1. Video 367 | Isometrics on the Go (15 mins)
Day 2. Video 584 | Abs & Hip Calisthenics (30 mins)
Day 3. Video 599 | Total Body Calisthenics (30 mins)
Day 4. Video 482 | Total Bodyweight Builder (30 mins)
Day 5. Video 575 | Weighted Isometrics: Upper Body(30 mins)
Day 6. Video 574 | Weighted Isometrics: Lower Body (30 mins)
Day 7. Video 348 | Muscle Builder (30 mins)
Small Pilates Sponge Ball: https://amzn.to/3Sgrr8r
Neoprene Coated Dumbbells: https://amzn.to/39fNcQM
Small Pilates Sponge Ball: https://amzn.to/3Sgrr8r
Neoprene Coated Dumbbells: https://amzn.to/39fNcQM
Yoga Block: https://amzn.to/3ewJAJK
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Day 01 | Muscle Retention Solution (15 minutes) with Lauren Eirk
On Day One of the Muscle Retention Solution program, we are taking the time to evaluate our range of motion to find muscle weakness. Before we add load to our joints, our muscles need to be jump-started and communicating well with our central nervous system. That is where this seated isometric ...
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Day 02 | Muscle Retention Solution (30 minutes) with Lauren Eirk
On Day Two, I am taking you into the moving phase of muscle building. After perfoming the isometrics from Day One, you may have noticed some range of motion issues and muscle weaknesses. Isometrics connect us with these areas, and now we get to experience a bodyweight routine is designed to bui...
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Day 03 | Muscle Retention Solution (30 minutes) with Lauren Eirk
In Day 3, enjoy ten of the most effective multi-joint exercises for muscle hypertrophy goals using a chair, a Yoga Block (or small pillow), 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 exer...
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Day 04 | Muscle Retention Solution (30 minutes) with Lauren Eirk
On Day 4, we will slowly begin to external load to the body to build muscle. Starting in the lower body, practice single joint and multi-joint isometric positions using bodyweight and dumbbells. Experience a variety of hip isometrics for improved mobility and hip stability.
You will be amazed...
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Day 05 | Muscle Retention Solution (30 minutes) with Lauren Eirk
On Day 5, we are again slowly adding external load to the body to build muscle. Moving in the upper body, practice 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...
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Day 06 | Muscle Retention Solution (30 minutes) with Lauren Eirk
In Day 6, we are ready to experience some external load from weighted dumbbells. You may notice your range of motion decrease when adding load, but this is an important aspect of muscle and joing health. It is a fact that most people will lose approximately thirty percent of their total mass be...
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Day 07 | Muscle Retention Solution (45 minutes) with Lauren Eirk
On Day 7 of the Muscle Retention Solution, we are moving into a longer full body strength training routine combining 10 exercises to build muscle. Using bodyweight and added dumbbells, we will perform each exercise with two sets of 8-15 repetitions. Building more muscle will help combat menopau...
