7 Day Osteoporosis Solution
Women over 50 face a unique challenge: the loss of bone density combined with hormonal changes and joint vulnerability. But building bone doesn’t mean pounding your body with high-impact activity. In fact, the most effective stimulus for bone growth is resistance-based muscle contraction—and that’s exactly what we provide at FIS TV.
This 7-day series is built around low-load isometric resistance, gradually progressing into multi-joint functional training that respects your structure while encouraging safe adaptation. We focus on the spine, hips, wrists, and ankles—the most vulnerable areas for osteoporotic fracture.
You’ll strengthen the muscles that pull on bone, which is how bones naturally build mass. You’ll also improve posture, coordination, and balance—major factors in fall prevention. Every session follows the FIS TV 5-Step Muscle Maintenance system, giving you the tools to get stronger without fear, without injury, and without overwhelm. We don’t follow fads—we follow biomechnics and function in reversing osteoporosis and osteopenia.
Schedule: One Video a Day for 7 days
Skill Level: All levels
Duration: 15-30 minutes
Equipment: Yoga Block (or Pillow), Small Sponge Ball (or Pillow), chair, blanket (if needed), Yoga Strap (or any belt/sash), dumbbells
Video Content in this section:
Day 1. Video 296 | Isometric Hip Boost (15 mins)
Day 2. Video 316 | Isometric Sidebend Boost (15 mins)
Day 3. Video 294 | Isometric Core Boost III (15 mins)
Day 4. Video 413 | Yoga Therapy for the Spine (30 mins)
Day 5. Video 482 | Total Bodyweight Builder (30 mins)
Day 6. Video 317 | Yoga with Weights (30 minutes)
Day 7. Video 358 | Full Body Bone Boost (30 mins)
Small Pilates Sponge Ball: https://amzn.to/3Sgrr8r
Yoga Block: https://amzn.to/3ewJAJK
Mexican Blanket (Yoga): https://amzn.to/3iGLoDE
Yoga Strap (10 feet): https://amzn.to/3eymL8F
Neoprene Coated Dumbbells: https://amzn.to/39fNcQM
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Day 01 | Osteoporosis Solution (15 minutes) with Lauren Eirk
On Day One of the 7 Day Osteoporosis Solution, we are targeting the powerful hip joint. In order to build bone, we need to make sure that the muscles that pull on the bone are responsive. That is why we will spend the first three days with bodyweight isometrics.
In this routine we will targe...
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Day 02 | Osteoporosis Solution (15 minutes) with Lauren Eirk
On Day 2 of the Osteoporosis Solution, experience another day of bodyweight isometric resistance training to help you strengthen core muscles and help give you improved spinal stability. The focus of these exercises is lateral flexion, or sidebend. This also targets the hips in abduction and add...
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Day 03 | Osteoporosis Solution (15 minutes) with Lauren Eirk
On Day 3 of the Osteoporosis Solution, experience another day of bodyweight isometric resistance training to help you strengthen core muscles and help give you improved spinal stability. The focus of these exercises is extension / backbending with modifications given for anyone who has a hard ti...
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Day 04 | Osteoporosis Solution (30 minutes) with Lauren Eirk
On Day 4 of the Osteoporosis Solution, experience an integrated approach to isometric resistance training as we progressively load our skeleton to combat bone loss. This routine will help you strengthen core muscles and help give you improved spinal stability.
The focus of these exercises is ...
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Day 05 | Osteoporosis Solution (30 minutes) with Lauren Eirk
On Day 5 of the Osteoporosis Solution, experience an integrated approach to isometric resistance training as we progressively load our skeleton to combat bone loss. This routine includes the addition of dumbbells to target the upper and lower body while performing isometric resistance training i...
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Day 06 | Osteoporosis Solution (30 minutes) with Lauren Eirk
On Day 6 of the Osteoporosis Solution, experience weight-bearing resistance training using dumbbells and a chair for support. The hip joint, lower back, shoulders, foot, and ankle commonly suffer with repetitive activity and muscle loss. Experience muscle contractions and longer hold times whil...
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Day 07 | Osteoporosis Solution (45 minutes) with Lauren Eirk
On Day 7 of the Osteoporosis Solution, experience a full body strength training routine combining 10 bone-loading exercises designed to build muscle. If you are new to strength training or just want a full body workout, this workout will help.
The chosen exercises are designed to use large mu...