5 Day Fitness Plan
New Content and Suggestions for January 5-11, 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:
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Monday
Full Body
1-05-26
NEW! @6:00AM EST Video 731 “Over 50 Strength Circuit” (30 minutes)
Nine effective muscle building exercises using dumbbells and a yoga block (optional) done in a circuit format, performed twice for maximal effect.
To add an extra 30 minutes, try Video 327 "Go-To Strength Training" with upper body, lower body, and core exercise segments using dumbbells and a TheraBand for resistance.
Tuesday
HIPS, THIGHS, LOWER LEG
1-06-26
Video 571 “Strong Quads and Thighs” (30 minutes)
Strength mix of isolation work with compound exercises for the quadriceps and hip flexor muscles.
If you want an additional 30 minutes, try Video 319 "FIS Lower Leg and Foot" to improve strength and mobility of the rear-foot, mid-foot, and forefoot.
Wednesday
CHEST, BACK, SHOUDLERS
1-07-26
Video 507 “FIS Chest, Shoulders, & Back” (45 minutes)
Combinations of back, shoulder, and chest with dumbbells and a TheraBand for muscle development.
To add an extra 15 minutes, try Video 391 "Shoulders Express" to target the shoulder muscles using dumbbells & bodyweight.
Thursday
GLUTES, HAMSTRINGS
1-08-26
Video 721 "Mobility Reset: Backward Bending" to extend your spine without hurting your back using the FIS 5-Step Isometric Method.
To add an extra 10 minutes, try Video 573 "Building Glutes: Micro Workout" for quick, targeted bodyweight resistance training for the gluteal, low back, and hamstring muscles.
Friday
REST/ACTIVE REST
1-09-26
Saturday
ARMS, ABS
1-10-26
Video 503 “Muscle Construction Challenge: Day 04” (30 minutes)
Compound and Isolated biceps, triceps, and abdominal exercises using dumbbells with high repetitions.
If you want an additional 30 minutes, try Video 335 "Core Conditioning" using bodyweight only for optimal function and muscle health.
Sunday
REST DAY
1-11-26
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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.
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Video 731 | Over 50 Strength Circuit (30 minutes) with Lauren Eirk
One of the most important aspects of our health over the age of 50 is muscle health, and this is the time when it is harder to keep. Our training needs to look different as we age. In this workout, experience nine effective muscle building exercises using dumbbells and a yoga block (optional) d...
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Video 327 | Go-To Strength Training (30 Minute Workout) with Lauren Eirk
Experience some of the most effective strength exercises to work the whole body in 30 minutes to get more done when you are short on time. Start with a lower body segment using dumbbells in some compound exercises, then move to an upper body segment using the Theraband and dumbbells to target th...
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Video 571 | Strong Quads and Thighs (30 minutes) with Lauren Eirk
In this workout, we will focus on a very important set of muscles that not only flex the hip, but also straighten the knee. Hip flexor muscles include the psoas major, iliacus, tensor fascia latae, and rectus femoris. The quadriceps also extend the knee, making it straight. These are an essenti...
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Video 319 | FIS Lower Leg and Foot (30 minutes) with Lauren Eirk
The foot is truly the foundation of all movement. In this therapeutic routine, experience standing and seated exercises for the lower leg and foot. You will need a chair for seated exercises and to be able to focus on the feet in standing balance work. A circular band will be used to add resis...
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Video 507 | FIS Chest, Shoulders, & Back (45 mins) with Lauren Eirk
In this strength training workout, experience five supersets of complementary exercises using dumbbells, a Theraband, and a chair for added resistance. Each superset will be performed twice, with the focus being placed on proper form and muscular engagement.
Each combination will combine a sh...
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Video 391 | Shoulders Express (15 Minutes) with Lauren Eirk
Get your workout done in 15 minutes with this strength training routine that targets the muscles that move the shoulder joints in the upper body. Experience a variety of positions to alter several muscle divisions of the shoulders, rotator cuff, and surrounding trunk stabilizing muscles.
As y...
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Video 721 | Mobility Reset: Backward Bending (45 minutes) with Lauren Eirk
Many people are worried that they will strain your lower back if they bend backwards, especially with spinal changes. In this workout, we will use the FIS 5-Step Isometric Method to improve strength and range of motion using bodyweight, and Therabands. A chair will also be incorporated into this...
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Video 573 | Building Glutes: Micro Workout (10 mins) with Lauren Eirk
If you are short on time, this micro workout is designed to give you some targeted resistance training for a very important area: The Gluteal muscles. In this workout, we will practice variations on the glute bridge to target the lower back, hamstrings, and glutes. You will feel stronger, talle...
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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 335 | Core Conditioning (30 Minutes) with Lauren Eirk
In this workout, we will go through some of the most comprehensive core exercises for the abdominals, obliques, rectus abdominis, transverse abdominals, spinal erectors, hips, and shoulders. This is a body weight routine that incorporates some of the best core activation exercises around! Get m...
