5 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:
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Monday
GLUTES, HAMSTRINGS, CALVES
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.
To add an extra 15 minutes, try Video 324 "Isometric Lower Body Supination Boost" to strengthen the calves, hamstrings, and hips using a small sponge ball and bodyweight.
Tuesday
ARMS, SHOUDLERS
12-17-24
"Shoulder Stability" (30 mins.) Video 478
Improve shoulder musculature contractile efficiency using a TheraBand and a chair.
If you want an extra 30 minutes, try Video 444 "Pilates with Weights" for a Pilates Mat routine incorporating dumbbells with classic Pilates for added resistance.
Wednesday
HIPS, THIGHS, CORE
12-18-24
"Yoga Ball for Legs" Video 611 (45 min)
Yoga poses to strengthen the lower body using the ball in a variety of positions using isometrics.
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.
Thursday
CHEST, BACK
12-19-24
"Build Your Back" Video 568 (30 minutes)
Back exercises with high repetitions and cadency variations with the goal of hypertrophy.
If you want a shorter workout, try Video 587 "FIS Pecs & Shoulders" (30 minutes) for pectoralis major, minor, and shoulders hypertrophy training using dumbbells and theraband.
Friday
REST / ACTIVE REST
12-20-24
Saturday
CORE
12-21-24
"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.
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 5-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 5-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 five days of exercise and two 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 324 | Isometric Lower Body Supination Boost (15 mins.) with Lauren Eirk
Isometrics can be used to activate weak muscles, reduce inflammation, and quickly improve range of motion. In this video, jump start muscles in the lower leg, knee, and hip that are designed to fight gravity and improve overall gait. Experience calf, hamstring, and gluteal work to get a quick e...
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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 444 Pilates with Weights (30 minutes) with Lauren Eirk
If you are looking to build muscle while working your core, this workout incorporates free weights into your mat Pilates routine. Dumbbells can help add a challenge to your limbs and your core so that you get even better results in the time you have available.
As we flow through many of the e...
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Video 611 | Yoga Ball for Legs (45 minutes) with Lauren Eirk
The interesting thing about Yoga is that it is always about moving to one's end range. However, our lifestyles never do. This is why we normally feel "tight" in these positions. In this routine, we will gently move into a variety of joint positions, taking a full-body approach using multi-join...
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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 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 587 | FIS Pecs & Shoulders (30 minutes) with Lauren Eirk
The pectoral muscles adduct the shoulder, bringing our arms across our body. They also move our shoudler blades apart to allow for freedom of movement in our arms and shoulders. In this workout, we will move through a variety of shoulder positions to build these muscles.
Exercises include t...
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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...
