3 Day Fitness Plan
New Content and Suggestions for February 3-9, 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 full weekly 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
TOTAL BODY
2-03-25
“Full Body Bands” (15 minutes) Video 644
NEW! Releases at 6:00am EST. Express 15 minute full body strength training blast with elastic bands.
To add an extra 45 minutes, try Video 629 "Build: Day 09" with dumbbell exercises to total body strength using a sponge ball for support.
Tuesday
REST / ACTIVE REST
2-04-25
Wednesday
UPPER BODY
2-05-25
"Muscle Construction Challenge: Day Four" Video 503 (30 min)
Compound and Isolated bicep, tricep, and abdominal exercises using dumbbells with high repetitions.
If you want another 30 minutes, try Video 575 "Weighted Isometrics: Upper Body" for the upper body using bodyweight and dumbbells for resistance.
Thursday
REST / ACTIVE REST
2-06-25
Friday
LOWER BODY
2-07-25
"Glutes and Low Back Fusion" (30 mins.) Video 602
Fusion of Yoga, strength, and Pilates 3-part resistance training for gluteal and lower back muscle.
If you want another 30 minutes, try Video 195 "Lower Body Barre" with a blend of Blend of Barre, Yoga, and Pilates to target the lower body.
Saturday
REST / ACTIVE REST
2-08-25
Sunday
REST DAY
2-09-25
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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.
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Video 644 Full Body Bands (15 minutes) with Lauren Eirk
In this workout we will use the thigh band and the TheraBand to create a total body resistance workout.
1. Hip Extension with Thigh Band
2. Two Legged hip extension: flexed knees
3. Seated Row
4. Bulgarian Split Squat
5. Overhead Press
6. Supine Chest Press
7. Front Raise
8. Pull Apart
9... -
Video 629 | Build: Day 09 (45 minutes) with Lauren Eirk
As we age, the goal is to maintain our muscles by adding load and improving contractions. In this ninth video of the Build program, we are focusing again on the total body. There will be a core segment in the beginning and end of the workout. A small sponge ball is used to make these more effe...
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Video 503 | Muscle Construction Challenge: Day Four (30 mins.) with Lauren Eirk
Day 4 of the Muscle Construction Challenge is an upper body workout involving multiple joints while we target the bicep, tricep, and abdominal regions using dumbbells to recruit as much muscle as possible within each rep. This workout begins with an isometric core warm-up, then moves into a super...
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Video 575 | Weighted Isometrics: Upper Body (30 minutes) with Lauren Eirk
This workout combines many of the single joint and multi-joint isometric positions using not only bodyweight as resistance, but dumbbells as well! Experience variations in many shoulder, elbow, and spinal isometrics for improved mobility and stability.
You will be amazed at how much of a chal...
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Video 602 | Glutes and Low Back Fusion (30 mins) with Lauren Eirk
Three-part fusion of Yoga, strength, and Pilates core exercises for glutes, low back, and hamstrings with dumbbells, a thigh band, and a support. This workout will build strength and endurance, keeping a moderate pace with high repetitions.
Begin with a Yoga-inspired isometric series that targ...
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Video 195 | Lower Body Barre (30 Minute Workout) with Lauren Eirk
Using a support like a barre or chair, you will experience some highly effective lower body exercises for the hips, thighs, ankles, and feet. The warm up is composed of some great ballet moves to get large lower body muscles fired up. Experience a mix of Barre work from a standing position plus...
