3 Day Fitness Plan
New Content and Suggestions for December 8-14, 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:
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Monday
TOTAL BODY
12-08-25
New! (@6:00am EST) Video 724 “Bone Density Reset” (45 minutes)
Reset bone density growth using the FIS 5-Step Process to progressively strengthen larger joints of the ankle, hip, lower back, and shoulders.
To add an extra 30 minutes, try Video 383 "Glutes Express" with targeted glute strength exercises choreographed from the floor to standing using dumbbells.
Tuesday
REST / ACTIVE REST
12-09-25
Wednesday
UPPER BODY
12-10-25
Video 428 “Triple-Threat: Chest-Back-Shoulders” (30 minutes)
Sequences of dumbbell exercises for the back, chest, and shoulders focused on building muscle.
If you want an additional 15 minutes, try Video 369 "Isometric Shoulder Abduction Boost" with isometric training for the strength and responsiveness of muscles that abduct the shoulder.
Thursday
REST / ACTIVE REST
12-11-25
Friday
LOWER BODY
12-12-25
Video 721 “Mobility Reset: Backward Bending” (45 minutes)
Learn to extend your spine without hurting your back using the FIS 5-Step Isometric Method.
If you want an additional 15 minutes, try Video 723 "Muscle Reset" to reset muscle growth using the FIS 5-Step Process to strengthen your foot, ankle, hips, & core.
Saturday
REST / ACTIVE REST
12-13-25
Sunday
REST DAY
12-14-25
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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 724 | Bone Density Reset (45 minutes) with Lauren Eirk
Throughout our lives, we need to pay attention to the health of our bones. People begin losing bone at an 8-10% rate every decade starting at age 30. By the age 50, we face a unique challenge: the loss of bone density combined with hormonal changes and joint vulnerability which increases our ri...
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Video 383 | Glutes Express (15 minutes) with Lauren Eirk
This Express workout packs in 15 minutes of the best gluteal exercises using dumbbells for resistance. Many exercises that are thought to target this area, but it takes strategic set up and focus to make bring the glutes to center stage.
Start on the floor and progress to several standing exe...
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Video 428 | Triple-Threat: Chest-Back-Shoulders (30 Minutes) with Lauren Eirk
I call this a "Triple Threat" for the upper body because this workout is comprised of some of the best hypertrophy exercises for back, chest, and shoulders. After a short mobility warm-up, we dive right into the upper body workout with dumbbells. Static full-body positions will be held while mo...
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Video 369 | Isometric Shoulder Abduction Boost (15 Minutes) with Lauren Eirk
If you need a quick boost, this 15-minute isometric workout will help strengthen muscles that abduct the shoulder in order to move the arm out to the side. These include the deltoids and associated rotator cuff muscles. Dumbbells will be used to push into as well as for resistance.
Weakness in...
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Video 721 | Mobility Reset: Backward Bending (45 minutes) with Lauren Eirk
Many people are worried that they will strain your lower back if they bend backwards, especially with spinal changes. In this workout, we will use the FIS 5-Step Isometric Method to improve strength and range of motion using bodyweight, and Therabands. A chair will also be incorporated into this...
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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...
