3 Day Fitness Plan
New Content and Suggestions for this week November 18-24 2024
*This Weekly plan provides an optional 60 minutes of balanced resistance training each day.
(Choose one or both selections for each day)
See the full weekly 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
11-18-24
"Build Day 07" Video 627 (30 min)
NEW! Releases at 6:00am EST. Day one of the Build program features a lower body workout featuring calisthenics, dumbbell, and thigh band exercises for the hips and glutes
To add an extra 30 minutes, try Video 344 "Day Three Glute Challenge" with dumbbells to develop strength and hypertrophy of the glutes.
Tuesday
REST / ACTIVE REST
11-19-24
Wednesday
UPPER BODY
11-20-24
"Build Day 08" Video 628 (30 min)
NEW! Releases at 6:00am EST. This workout focuses on the chest, shoulders, and baack with calisthenics, elastic bands, and dumbbell exercises with a chair for support.
If you want another 30 minutes, try Video 158 "Dumbbell Arms and Shoulder Workout" with strength combinations for the shoulder and arm muscles using dumbbells with varying joint positions.
Thursday
REST / ACTIVE REST
11-21-24
Friday
TOTAL BODY
11-22-24
Build Day 09" Video 629 (45 min)
NEW! Releases at 6:00am EST. Isometrics, calisthenics, and dumbbell and elastic band exercises for core, upper body, lower body and core combinations.
If you want another 15 minutes, try Video 441 "Dumbbell Abs Circuit" for the rectus abdominis, obliques, and transverse abdominis using dumbbells.
Saturday
REST/ ACTIVE REST
11-23-24
Sunday
REST DAY
11-24-24
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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 627 | Build: Day 07 (30 minutes) with Lauren Eirk
As we age, the goal is to maintain our muscles by adding load and improving contractions. In day seven of the Build program, we are focusing on the lower body, particularly with the glutes and the hamstrings. The focus is high rep for maximal hypertrophy. In this workout, We will perform 2 set...
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Video 344 | Day Three Glute Challenge with Lauren Eirk (30 Minutes)
On day three of our 5 day Glute Challenge, we now have a better idea about where our weaknesses are and how to better contract the glutes during exercise. Today we are adding load to our muscles using weighted dumbbells.
This video begins with a brief bodyweight warm-up so that you can observ...
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Video 628 | Build: Day 08 (30 minutes) with Lauren Eirk
As we age, the goal is to maintain our muscles by adding load and improving contractions. In this eighth video of the Build program, we are focusing again on the upper body, specifically on the chest, back, shoulders, arms and core.
We will start with some integrated isometrics for the upper b... -
Video 158 | Dumbbell Arms and Shoulder Workout (30 Minutes) with Lauren Eirk
In this video, learn several strengthening routines for deltoids, trapezius, rhomboids, biceps and triceps for upper body toning. Shoulder and arm combos are designed to be complimentary and effective so that you can move through the routine comfortably. Learn several important training cues to...
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Video 441 | Dumbbell Abs Circuit (15 Minutes) with Lauren Eirk
This workout will add some variety and challenge to several abdominal exercises with a dumbbell for added resistance. Using a circuit format, experience a challenging core routine with the addition of a free weight to experience crunches in a whole new way! Exercises will vary from standing to fl...
