3 Day Fitness Plan
New Content and Suggestions for November 24-30, 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
LOWER BODY
11-24-25
New! (@6:00am EST) Video 722 “Balance Reset” (30 minutes)
Learn to improve your muscle reactivity using the FIS 5-Step Process to strengthen your foot, ankle, hips, and core using dumbbells, a thigh band, and a stability ball.
To add an extra 30 minutes, try Video 244 "Ball Basic Training" showcasing basic stability ball positions, ways to modify them, and how to transition them.
Tuesday
REST / ACTIVE REST
11-25-25
Wednesday
UPPER BODY
11-26-25
Video 394 “Back Therapy Ball” (15 minutes)
Low back Therapeutic strength routine using the stability ball for greater resisted range of motion.
If you want an additional 45 minutes, try Video 212 "Abs, Back, and Ball" for the back and abdominal regions using the stability ball.
Thursday
Happy Thanksgiving!
REST / ACTIVE REST
11-27-25
Friday
CORE
11-28-25
Video 552 “Yoga Therapy: Foot and Core” (45 minutes)
Therapeutic practice to strengthen the foot, ankle, & core to reduce pain and improve your balance.
If you want an additional 15 minutes, try Video 483 "Seated Core" for core stabilization and postural strength in this seated core flow for the trunk and spine.
Saturday
REST / ACTIVE REST
11-29-25
Sunday
REST DAY
11-30-25
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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 722 | Balance Reset (45 minutes) with Lauren Eirk
As we age, muscles may also become less reactive to environmental demands. These changes make falls more likely — and falls at this stage of life can lead to fractures, head injuries, and long setbacks.
Balance training isn't “just” standing on one leg. It’s a full-body stability system involvin...
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Video 244 | Ball Basic Training (35 Minute workout) with Lauren Eirk
This workout gives you a great opportunity to move through various stability ball positions for a good overview of some great features of stability ball training. This workout will teach you how to modify positions to vary your intensity and balance challenges for your desired fitness goals. Th...
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Video 394 | Back Therapy Ball (15 minutes) with Lauren Eirk
This 15 minute routine will teach you some of the most important exercises to do for the lower back and surrounding joints. The stability ball is often used in rehab and physical therapy because it gets you off the floor and allows you to safely move through a greater resisted range of motion. ...
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Video 212 | Abs, Back, and Ball (45 Minute Workout) with Lauren Eirk
The stability ball is a versatile tool to better target the core. In this workout, feel how the shape, texture, and size of the ball can accommodate the spine and add more challenge to your muscles. In each exercise, the ball adds instability that must be controlled by your muscular system. Th...
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Video 552 | Yoga Therapy: Foot and Core (45 minutes) with Lauren Eirk
Therapeutic practice is designed to strengthen the foot, ankle, & core to reduce falls and resolve pain-related instability which can hamper our ability to participate in many activities that require quick motions, such as pickleball, tennis, and running. These integrated isometric exercises foc...
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Video 483 | Seated Core (15 minutes) with Lauren Eirk
Sometimes we have to sit for longer than we would like, in meetings, during traveling, or in periods of rehabilitation. Not only that, some have a difficult time getting down onto the floor to train the core.
In this express workout, you will only need your bodyweight and a chair to get thro...
