New Content and Suggestions for January 19-25, 2026

*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

LOWER BODY
1-19-26

NEW! @6:00AM EST Video 733 “Over 50: Lower Body Build” (30 minutes)
Lower body quadriceps-hamstrings hypertrophy and focus with progressive resistance, controlled tempo changes, and joint-friendly positioning using dumbbells and a stability ball.

To add an extra 30 minutes, try Video 564 "Lower Body Build: Circuit" for the lower body using a circuit format with a yoga block and dumbbells.

Tuesday

CORE
1-20-26

Video 233 “FIS Core Bodyweight Workout” (30 minutes)
Bodyweight workout for abdominal, low back, hip, & shoulder muscles in a variety of joint positions

If you want an additional 30 minutes, try Video 380 "Anti-Rotation Workout" using asymmetrical loading and unilateral motions with dumbbells and a stability ball.

Wednesday

SHOULDERS, ARMS
1-21-26

Video 486 “Arms and Shoulders Builder” (30 minutes)
Resistance training for shoulders, biceps, and triceps with dumbbells, elastic bands, and bodyweight.

To add an extra 30 minutes, try Video 575 "Weighted Isometrics: Upper Body" using complementary biceps and triceps combinations with dumbbells.

Thursday

GLUTES, HAMSTRINGS, CALVES
1-22-26

Video 567 "Build Your Glutes" (30 minutes)
Gluteal exercises with high repetitions and cadency variations with the goal of hypertrophy.

To add an extra 30 minutes, try Video 506 "Posterior Chain Workout" for the erector spinae, latissimus dorsi, gluteus maximus, hamstrings, and calves.

Friday

REST/ACTIVE REST
1-23-26

Saturday

ABS, BACK, CHEST
1-24-26
 
Video 533 “Core Foundations Day 5” (30 minutes)
Stability ball training to create or prevent trunk rotation using bodyweight and dumbbells.

If you want another 30 minutes, try Video 684 "One Dumbbell Chest and Back Workout" with three chest and back combos using only one dumbbell for enhanced trunk stabilization. 

Sunday

REST DAY
1-25-26

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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 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.