New Content and Suggestions for this week January 27- February 2, 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
ABS, BACK, BICEPS

1-27-25

“Pilates for Mid-Back” (30 minutes) Video 643
NEW! Releases at 6:00am EST. Pilates core exercises using a TheraBand for additional shouldes and upper back.

To add an extra 30 minutes, try Video 476 "Back, Biceps, and Abs" for 10 minutes each of back, abdominal, and biceps muscles using dumbbells and bodyweight.

Tuesday

GLUTES, HAMSTRINGS, CALVES
1-28-25

"Sciatic Solutions" (45 mins.) Video 634
Therapeutic routine for sciatica pain and tension to addresses muscular imbalances of hip and core.

If you want an additional 15 minutes, try Video 438 "Mobility: Supination", with isolated and integrated isometrics to strengthen our ability to supinate through the lower body.

Wednesday

CHEST, SHOULDERS, TRICEPS
1-29-25

"Mobility Challenge: Day 3" Video 464 (30 min)
Mobility workout for the foundational pushing movement, incorporating the shoulder, elbow, and core.

If you want another 30 minutes, try Video 142 "Dumbbell Workout for Chest, Triceps, & Abs" for the chest and triceps muscles groups using Dumbbells.

Thursday

QUADS, THIGHS, HIPS
1-30-25

"Knee-Friendly Leg Workout" Video 554 (30 minutes)
Minimize repetitive knee bending and mechanical stress in this lower body strength training workout.

If you want another 30 minutes, try Video 583 "Integrated Hip Isometrics" for the hips and surrounding joints.

Friday

REST / ACTIVE REST
1-31-25

Saturday

CORE
2-01-25

"Osteo-Spine" Video 563 (60 min)
Strengthen the bones of the trunk and spine without having to fully move into the joint positions.

If you want another 10 minutes, try Video 604 "Micro Workout: Abs & Back Calisthenics" with bodyweight abdomional and lower back exercises to improve core strength in a short amount of time.

Sunday

REST DAY
2-02-25

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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 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.