3-Day
New Content and Suggestions for November 17-23, 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

HAMSTRINGS, GLUTES, CORE
11-17-25

New! (@6:00am EST) Video 721 “Reset: Backward Bending” (45 minutes)
Learn to extend your spine without hurting your back using the FIS 5-Step Process to improve strength and range of motion using dumbbells and a sponge ball.

To add an extra 15 minutes, try Video 560 "Low Back EXP" for abdominal, gluteal, and hip stability to relieve low back pain and dysfunction.

Tuesday

REST / ACTIVE REST
11-18-25

Wednesday

UPPER BODY
11-19-25

Video 425 “Chest and Triceps Dumbbell Workout” (30 minutes)
Strength training exercises for chest and triceps muscles using dumbbells in a variety of positions.

If you want an additional 30 minutes, try Video 395 "Superset Back Training" for shoulders, back and biceps with dumbbells for upper back weakness.

Thursday

REST / ACTIVE REST
11-20-25

Friday

LOWER BODY
11-21-25

Video 688 “10 Exercises for Knee Pain” (30 minutes)
Progress from the chair to standing with a variety of strength exercises using a TheraBand.

If you want another 30 minutes, try Video 559 "Osteo-Hips" for weight-bearing hip exercises to improve bone density using a thigh band, dumbbells, and a support.

Saturday

REST / ACTIVE REST
11-22-25

Sunday

REST DAY
11-23-25

**********************************************************

***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.