3 Day Fitness Plan
New Content and Suggestions for November 10-16, 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
LOWER BODY
11-10-25
New! (@6:00am EST) Video 720 “Reset: Forward Bending” (45 minutes)
Learn to bend forward without hurting your back using the FIS 5-Step Process to improve strength and range of motion using dumbbells and a sponge ball.
To add an extra 15 minutes, try Video 510 "Hip and Knee Flexion Boost" for the strength and responsiveness of the hip and knee flexor muscles.
Tuesday
REST / ACTIVE REST
11-11-25
Wednesday
UPPER BODY
11-12-25
Video 715 “Posture Reset” (30 minutes)
Reset your standing and seated posture using the FIS 5-Step process to strengthen weak muscles.
To add an extra 30 minutes, try Video 643 "Pilates for Mid-Back" for bodyweight core training exercises, including shoulder and mid back strengthening with a TheraBand.
Thursday
REST / ACTIVE REST
11-13-25
Friday
CORE
11-14-25
Video 269 “Spinal Solutions II” (30 minutes)
Assess range of motion and strengthen positional weaknesses for stronger abdominals and hips.
If you want an additional 30 minutes, try Video 422 "Absolutely Core" to target the abdominal region in this bodyweight core workout using a variety of positions.
Saturday
REST / ACTIVE REST
11-15-25
Sunday
REST DAY
11-16-2
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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 720 | Reset: Forward Bending (45 minutes) with Lauren Eirk
If bending forward causes you to frequently strain your lower back or hamstrings, this is an indicator that your muscles need attention. In this workout, we will use the FIS 5-Step Isometric Method to improve strength and range of motion using bodyweight, a sponge ball, and dumbbells. A chair wi...
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Video 510 | Hip and Knee Flexion Boost (15 mins) with Lauren Eirk
If you need a quick boost, this 15-minute bodyweight workout will help you to strengthen the hip and knee flexor muscles using the resistance coming from bodyweight and a sponge ball. Weakness in these areas can cause low back and hip tightness, and knee instability. These muscles deal with pron...
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Video 715 | Posture Reset (30 mins) with Lauren Eirk
This video will address common postural issues when sitting and standing. As gravity pushes against us, shoulders can roll forward, the spine can round, the hips can tuck under, and the legs and feet collapse into pronation. This can often lead to lower back pain and tightness, which is often d...
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Video 643 | Pilates for Mid-Back (30 minutes) with Lauren Eirk
This creative take on many classic Pilates mat exercises incorporates an elastic band to strengthen muscles that attach to the shoulder and mid-back regions. Target the lats, rhomboids, upper and middle trapezius, deltoids, pecs, and arm muscles while performing roll-ups, crunches, spine twists...
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Video 269 | Spinal Solutions II (30 mins) with Lauren Eirk
First, learn some great self assessments to detect any range of motion differences. Next, practice some positional isometric exercises, designed to activate weak muscles, particularly ones that are sitting in the front of the body that flex the spine.
From here, we will use a mini ball and thi... -
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...
