3 Day Fitness Plan
New Content and Suggestions for this week December 16-22, 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=link2&utm_source=uniquelinks&utlId=h3b01ed298f
Monday
LOWER BODY
12-16-24
"Lower Body Pyramid" Video 637 (45 min)
NEW! Releases at 6:00am EST. Pyramid-style workout using time under tension to perform continuous muscle contractions to muscle fatigue.
If you want another 15 minutes, try Video 361 "Yoga Hips Express" for a bodyweight Yoga strength and mobility practice to target hip joint musculature.
Tuesday
REST / ACTIVE REST
12-17-24
Wednesday
UPPER BODY
12-18-24
"Shoulder Stability" (30 mins.) Video 478
Improve shoulder musculature contractile efficiency using a TheraBand and a chair.
If you want another 30 minutes, try Video 568 "Build Your Back" (30 minutes) for back exercises and high repetitions and cadency variations with the goal of hypertrophy.
Thursday
REST / ACTIVE REST
12-19-24
Friday
CORE
12-20-24
"Chair Pilates" Video 636 (30 min)
Core exercises with seated and standing Pilates core work using a chair and a thigh band.
If you want another 30 minutes, try Video 323 "Core and Pelvic Floor" to strengthen pelvic floor muscles and improve core strength.
Saturday
REST / ACTIVE REST
12-21-24
Sunday
REST DAY
12-22-24
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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 637 | Lower Body Pyramid (50 mins) with Lauren Eirk
This lower-body workout uses timed endurance to challenge your muscles with a pyramid structure, increasing and decreasing time under tension to push you toward fatigue and results. Pyramid workouts are some of the most popular training methods, and this workout is done by varying the amount of ...
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Video 361 | Yoga Hips Express (15 Minutes) with Lauren Eirk
This Yoga practice targets the hips with several Yoga asanas that require various hip joint positions. Beginning with a short warm-up, enjoy classic lower body poses done in a flowing format using the friction from the Yoga mat, bodyweight, and Yoga blocks as resistance. This Express practice i...
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Video 478 | Shoulder Stability (30 minutes) with Lauren Eirk
The shoulder blade, clavicle, and upper arm (humerus) make up the four major joints of the shoulder, including its position on the rib cage. In this video, we will practice specific exercises that improve not only shoulder mobility, but also shoulder function to keep from injury. A chair and a ...
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Video 568 | Build Your Back (30 minutes) with Lauren Eirk
When it comes to building your back, we know that the more challenging the exercise, the more muscle fibers you will use. Upper, middle, and lower back regions are extremely important to keep strong, since they help us maintain an upright posture and protect the spine. Back exercises involve th...
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Video 636 | Chair Pilates (30 minutes) with Lauren Eirk
This is a fun take on traditional Pilates, especially if you cannot get down onto the floor for whatever reason. This workout starts with a warm up, including breathwork and seated mobility exercises. Experience some upper and lower body coordinated exercises done with sustained, upright postur...
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Video #323 | Core and Pelvic Floor (30 Minutes) with Lauren Eirk
Pelvic floor dysfunction is the inability to correctly relax and coordinate your pelvic floor muscles. When we strain, it puts pressure on this region. As we age, these muscles can become weak due to childbirth, standing for long periods of time, heavy lifting, straining to defecate, and some spo...
