3 Day Fitness Plan
New Content and Suggestions for January 19-25, 2026
*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
1-19-26
NEW! @6:00AM EST Video 733 “Over 50: Lower Body Build” (30 minutes)
Lower body quadriceps-hamstrings hypertrophy and focus with progressive resistance, controlled tempo changes, and joint-friendly positioning using dumbbells and a stability ball.
To add an extra 30 minutes, try Video 564 "Lower Body Build: Circuit" for the lower body using a circuit format with a yoga block and dumbbells.
Tuesday
REST / ACTIVE REST
1-20-26
Wednesday
CORE
1-21-26
Video 233 “FIS Core Bodyweight Workout” (30 minutes)
Bodyweight workout for abdominal, low back, hip, & shoulder muscles in a variety of joint positions
If you want an additional 30 minutes, try Video 380 "Anti-Rotation Workout" using asymmetrical loading and unilateral motions with dumbbells and a stability ball.
Thursday
REST DAY
1-22-26
Friday
UPPER BODY
1-23-26
Video 486 “Arms and Shoulders Builder” (30 minutes)
Resistance training for shoulders, biceps, and triceps with dumbbells, elastic bands, and bodyweight.
If you want another 30 minutes, try Video 684 "One Dumbbell Chest and Back Workout" with three chest and back combos using only one dumbbell for enhanced trunk stabilization.
Saturday
REST / ACTIVE REST
1-24-26
Sunday
REST DAY
1-25-26
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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 733 | Over 50 Lower Body Build (30 minutes) with Lauren Eirk
Leg strength is one of the most reliable predictors of how well you'll age. This workout is designed to strengthen your quadriceps, hamstrings, glutes, and calves to help you climb stairs, get out of a chair, walk confidently, and remain engaged in daily life.
Here is the breakdown: (You will n...
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Video 564 | Lower Body Build: Circuit (30 minutes) with Lauren Eirk
In this hypertrophy workout, the lower body is the target while using a yoga block, dumbbells, and bodyweight. Using twelve exercises in a circuit training format, experience standing, supine, and prone exercises in a steady-pace resistance training workout. Using rep cadences and intensity shi...
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Video 233 | FIS Core Bodyweight Workout (30 minutes) with Lauren Eirk
This FIS Muscle Focus workout targets the core. This session is designed to position the body in a variety of ways against gravity to strengthen the core. Using concentric, eccentric, and isometric muscle contractions, this workout will help you feel taller and stronger by strengthening the mu...
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Video 380 | Anti-Rotation Workout (30 Minutes) with Lauren Eirk
Anti-rotation is given to exercises that requires us to resist motion. When the resistance from an exercise is trying to cause trunk rotation, it’s the core’s job to prevent that from happening. The core has two tasks. 1) Prevent movement and 2) Transfer forces from the upper and lower body.
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Video 486 | Arms and Shoulders Builder (30 minutes) with Lauren Eirk
The goal of this workout is hypertrophy/growth of the muscles that move the shoulder and elbow joints. 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 triceps, shoulders, and biceps muscl...
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Video 684 | One Dumbbell Chest and Back Workout (30 minutes) with Lauren Eirk
This anti-rotation workout consists of three chest and back combination supersets to stimulate muscle growth. As we work on these exercises, one side of the body will be loaded with a dumbbell and the other side will have to work to maintain the position.
This workout begins with some shoulde...
