New Content and Suggestions for October 13-19, 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
10-13-25

New! (@6:00am EST) Video 712 “Mobility Reset: Lower Body” (30 minutes)
Improve mobility of the lower body using the 5-Step Isometrics Blueprint (TM) using bodyweight and dumbbells to strengthen weak muscles.

To add an extra 30 minutes, try Video 598 "Hip Mobility" with a Yoga-inspired mobility routine targeting the hip joints combining core, foot, and ankle movements.

Tuesday

REST / ACTIVE REST
10-14-25

Wednesday

UPPER BODY
10-15-25

New! (@6:00am EST) Video 713 “Mobility Reset: Upper Body” (30 minutes)
Improve mobility of the upper body using the 5-Step Isometrics Blueprint (TM) using bodyweight and dumbbells and TheraBands to strengthen weak muscles.

To add an extra 30 minutes, try Video 549 "Upper Back Mobility" for upper back, shoulders, and neck targeted exercises using a TheraBand and a dumbbells as resistance.

Thursday

REST / ACTIVE REST
10-16-25

Friday

CORE
10-17-25

Video 431 “Core Mobility” (30 minutes)
Equipment-free isolated and integrated isometrics for the trunk & spine to improve overall mobility.

If you want an additional 30 minutes, try Video 269 "Spinal Solutions II" to assess range of motion and strengthen positional weaknesses for stronger abdominals and hips

Saturday

REST / ACTIVE REST
10-18-25

Sunday

REST DAY
10-19-25

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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.