3 Day Fitness Plan
New Content and Suggestions for January 26 - February 1, 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
FULL BODY
1-26-26
NEW! @6:00AM EST Video 734 “Over 50: Total Body Unilateral Supersets” (45 minutes)
Full Body Combination Strength Training, loading only one side so that the other has to brace itself and assist nearby joints, using dumbbells and a TheraBand.
To add an extra 15 minutes, try Video 694 "Express Hips 360" for hip mobility and strength using bodyweight for hip stability.
Tuesday
REST / ACTIVE REST
1-27-26
Wednesday
LOWER BODY
1-28-26
Video 654 "IsoBoost Day 10" (30 minutes)Integrated hip extension, knee flexion, and ankle plantar flexion isometrics using a mini ball.
If you want an additional 30 minutes, try Video 453 "Magic Circle Thigh Workout" to strengthen the inner and outer thigh regions plus glutes using a Pilates circle for resistance.
Thursday
REST DAY
1-29-26
Friday
UPPER BODY
1-30-26
Video 395 “Superset Back Training” (30 minutes)
Resistance training exercises for shoulders, back and biceps with dumbbells for upper back weakness.
If you want another 30 minutes, try Video 675 "Refine Day 12" to target chest and triceps work using a stability ball as a prop and dumbbells.
Saturday
REST / ACTIVE REST
1-31-26
Sunday
REST DAY
2-01-26
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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 734 | Over 50 Total Body Unilateral Supersets (45 mins) with Lauren Eirk
Full Body Combination Strength Training, loading only one side so that the other has to brace itself and assist nearby joints, using dumbbells and a TheraBand.
When we think of hypertrophy training, it usually involves both sides of our body's limbs moving together. However, when we only move f...
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Video 694 | Express Hips 360 (15 mins) with Lauren Eirk
Using a variety of positions, this bodyweight routine addresses hip range of motion as compared to the surrounding knee, hip, trunk and spine, foot and ankle motions. See how a limitation at one joint can potenially limit another, and how the strength / mobility of one region can enhance surroun...
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Video 654 | IsoBoost Day 10 (30 minutes) with Lauren Eirk
On day 10 we are moving our focus to the lower body, particularly the muscles that extend the hip and plantar flex the ankle. We are targeting muscles like the glutes, hamstrings, and calves. This workout is geared towards the muscles that keep us upright. We will be using isolated and integra...
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Video 453 | Magic Circle Thigh Workout (30 minutes) with Lauren Eirk
The Pilates Magic Circle, or RIng is a very versatile tool, fitting comfortably inside and outside the legs, arms, and trunk. In this class, we will practice several creative variations of traditional Pilates mat exercises to strengthen the inner and outer thigh regions. Many of the positions w...
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Video 395 | Superset Back Training (30 Minutes) with Lauren Eirk
This resistance training workout will explore the "superset" or long set of exercises using dumbbells for resistance and a chair for support. Supersets can increase the difficulty of the workout and improve muscle gain since you can get more done in the time you have. Performing exercises with ...
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Video 675 | Refine Day 12 (30 minutes) with Lauren Eirk
On the twelfth day of the "Refine" Program, the focus are the triceps and chest muscle groups, both of which are pushing muscles that often work together. The stability ball will help make many exercise variations possible, offering versatility in body positioning and support. Bodyweight and dum...
