3 Day Fitness Plan
New Content and Suggestions for February 9-15, 2026
*This Weekly plan provides an optional 60 minutes of balanced resistance training each day.
(Choose one or both selections for each day)
Monday
CORE
2-09-26
Video 364 “Pilates for Pelvic Floor” (30 minutes)
Pilates mat exercises to stabilize the pelvic floor and strengthen the hip musculature.
To add an extra 30 minutes, try Video 323 "Core and Pelvic Floor" to strengthen pelvic floor muscles and improve core strength.
Tuesday
REST / ACTIVE REST
2-10-26
Wednesday
UPPER / LOWER BODY
2-11-26
Video 524 "Anterior Chain Workout” (45 minutes)
Strength training for the pectorals, abdominals, hip flexors, quadriceps in the front of the body.
If you want another 15 minutes, try Video 438 "Mobility: Supination" for isolated and integrated isometrics to strengthen our ability to supinate through the lower body.
Thursday
REST DAY
2-02-26
Friday
FULL BODY
2-13-26
NEW! @6:00AM EST Video 736 “Isometrics to Lower Blood Pressure” (30 minutes)
Twelve Integrated Isometric body positions to calm the nervous system and keep blood pressure in-check.
If you want another 30 minutes, try Video 352 "Mind-Body Balance" for balance training in one-leg standing with hip and foot routines.
Saturday
REST / ACTIVE REST
2-14-26
Sunday
REST DAY
2-15-26
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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 364 | Pilates for Pelvic Floor (30 Minutes) with Lauren Eirk
The Pilates Mat sequence is the focus for this workout as we incorporate many of the most effective pelvic floor exercises while practicing diaphragmatic breathing exercises.
This workout slowly begins from a supine position as we practice pelvic tilts and pelvic floor engagement. Learn to contr... -
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...
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Video 524 | Anterior Chain Workout (45 minutes) with Lauren Eirk
The idea of an Anterior Chain refers to the structures at the front of the torso, legs and spine. These muscles provide a foundation for movement and power. The main muscles that make up the Posterior Chain are the shin muscles, pectoral / chest, quadriceps, hip flexors, serratus anterior, abdo...
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Video 438 | Mobility: Supination (15 minutes) with Lauren Eirk
Every joint can pronate and supinate, as muscles are constantly resisting and collapsing under gravity to give us the power to move. When we cannot pronate efficiently, we cannot absorb enough elastic energy to propel our body to move forward.
In this video, jump start muscles in the lower le...
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Video 352 | Mind-Body Balance (30 Minutes) with Lauren Eirk
We stand on one leg in normal walking every day. Improve your standing balance in this Yoga-Pilates Fusion class by training a variety of Pilates inspired hip sequences followed by a complementary Yoga balancing posture. This full-body approach to balance training will help improve your hip, kn...
