New Content and Suggestions for December 15-21, 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

CORE, DEEP CORE
12-15-25

New! (@6:00am EST) Video 725 “Christmas Core Challenge: Day 01” (30 minutes)
Wake up your core with pelvic floor training, diaphragmatic breathing, and core stabilization exercises using multi-joint holds.

To add an extra 30 minutes, try Video 323 "Core and Pelvic Floor" to coordinate movement with breath for pelvic floor core strength. .

Tuesday

REST / ACTIVE REST
12-16-25

Wednesday

CORE ROTATION
12-17-25

New! (@6:00am EST) Video 727 “Christmas Core Challenge: Day 03” (30 minutes)
Trunk rotation isometrics and pelvic control work using elastic bands for the upper body and hips.

To add an extra 30 minutes, try Video 726 “Christmas Core Challenge: Day 02” with flexion and extension exercises using the sponge ball for lumbar control and anterior chain activation.

Thursday

REST / ACTIVE REST
12-18-25

Friday

CORE, TOTAL BODY
12-19-25

New! (@6:00am EST) Video 729 “Christmas Core Challenge: Day 05” (30 minutes)
Celebrate the final day of the Core Challenge with a full body core-focused sliding session using gliding discs, paper plates, or a towel to create a low-impact, unstable surface.

If you want an additional 30 minutes, try Video 728 “Christmas Core Challenge: Day 04” with hip-focused core training to improve the hip-core connection using dumbbells.

Saturday

REST / ACTIVE REST
12-20-25

Sunday

REST DAY
12-21-25

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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.