New Content and Suggestions for June 30-July 6, 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:
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For Print: 8.5x11
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Monday

TOTAL BODY
6-30-25

New! @6:00am EST “Heart Strong” (30 minutes) Video 687

Total Body compound exercises with higher repetitions and reduced rest times.

To add an extra 30 minutes, try Video 360 "Dumbbell HIIT" with strength training intervals at a faster pace to develop control and stamina using dumbbells.

Tuesday

REST / ACTIVE REST
7-1-25

Wednesday

UPPER BODY
7-2-25

“Upper Body Muscle Circuit” (60 minutes) Video 569
Elastic resistance is center stage in this full-body circuit to build muscular strength & endurance.

If you want another 15 minutes, try Video 387 "Upper Body & Core Express" to target the abdominals, back, chest, shoulders, and arms with bodyweight.

Thursday

REST / ACTIVE REST
7-3-25

Friday

REST / ACTIVE REST
7-4-25
Happy Fourth!

Saturday

LOWER BODY
7-5-25

“Hamstrings and Hip Extension” (30 minutes) Video 497
Target the hamstrings, glutes, and other hip extensors using the stability ball and dumbbells.

If you want another 30 minutes, try Video 460 "Pilates Lean Legs" for bodyweight Pilates Mat exercises that target the inner /outer thigh, glutes, and hip flexor muscles.
Sunday

REST DAY
7-6-25

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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.