3 Day Fitness Plan
New Content and Suggestions for December 1-7, 2025
*This Weekly plan provides an optional 60 minutes of balanced resistance training each day.
(Choose one or both selections for each day)
See the Online calendar here:
https://www.canva.com/design/DAGTf7pI5nM/PHjz_HiQ-dK-F6CKSRS2vw/view?utm_content=DAGTf7pI5nM&utm_campaign=designshare&utm_medium=link&utm_source=editor
Monday
TOTAL BODY
12-01-25
New! (@6:00am EST) Video 723 “Muscle Reset” (30 minutes)
Reset muscle growth using the FIS 5-Step Process to strengthen your foot, ankle, hips, & core.
To add an extra 30 minutes, try Video 348 "Muscle Builder" with ten compound exercises using multiple joints at once to stimulate maximum muscle hypertrophy.
Tuesday
REST / ACTIVE REST
12-02-25
Wednesday
UPPER BODY
12-03-25
Video 587 “FIS Pecs & Shoulders” (30 minutes)
Hypertrophy training for the pectoralis major, minor, and shoulders using dumbbells and TheraBand.
If you want an additional 30 minutes, try Video 590 “FIS Back & Shoulders” for hypertrophy training for the back and associated shoulder muscles using dumbbells and a TheraBand.
Thursday
REST / ACTIVE REST
12-04-25
Friday
LOWER BODY
12-05-25
Video 484 “Quadriceps Builder” (30 minutes)
Strengthen thigh muscles for better knee extension and hip flexion with dumbbells and a thigh band.
If you want another 30 minutes, try Video 559 "Osteo-Hips" for weight-bearing hip exercises for improved bone density using a thigh band, dumbbells, and a support.
Saturday
REST / ACTIVE REST
12-06-25
Sunday
REST DAY
12-07-25
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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 3-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 from the in "Your Weekly Fitness and Wellness Coaching Guide" email, delivered every Sunday night at 6:00pm EST. The 3-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 of three days of exercise and four days rest. 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 723 | Muscle Reset (30 minutes) with Lauren Eirk
Throughout our lives, we need to pay attention to the health of our muscles. When we have times of being more sedentary, stepping away from normal activity, our muscles can truly suffer. Not only that, we experience metabolic, hormonal, and cellular aging between the ages of 40-60.
In this vid...
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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. The preservation of our muscles is paramount.
In this video, we will perform ten multi-joint compound exercises chosen for their effectiveness in stimulating muscle growth. Usi...
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Video 587 | FIS Pecs & Shoulders (30 minutes) with Lauren Eirk
The pectoral muscles adduct the shoulder, bringing our arms across our body. They also move our shoudler blades apart to allow for freedom of movement in our arms and shoulders. In this workout, we will move through a variety of shoulder positions to build these muscles.
Exercises include t...
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Video 590 | FIS Back & Shoulders (30 mins) with Lauren Eirk
The muscles of the back keep us upright and help support our spine. They also help to orient our shoulder blades and allow for the strength of our upper limbs. In this workout, we will move through a variety of shoulder positions to build these muscles.
Exercises include ten variations of th...
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Video 484 | Quadriceps Builder (30 minutes) with Lauren Eirk
The goal of this workout is hypertrophy/growth of the muscles of the quadriceps that cross the front of the knee and hip. We will accomplish this with a high repetition routine using resistance that allows us to engage or "squeeze" our muscles for better contractions. Work the quadricep muscles...
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Video 559 | Osteo-Hips (35 minutes) with Lauren Eirk
Osteoporosis is often referred to as the “silent” disease because you typically do not have symptoms until you break a bone or become informed at a routine doctor visit. It develops when bone mineral density and bone mass decreases, or when the quality or structure of bone changes.
Osteoporosis ...
