New Content and Suggestions for October 20-26, 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 Online calendar here:
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Monday

CORE
10-20-25

New! (@6:00am EST) Video 714 “Core Strength Reset” (30 minutes)
Reset your core strength using the 5-Step Isometrics Blueprint (TM) using bodyweight, a sponge ball, and dumbbells to strengthen weak muscles.

To add an extra 30 minutes, try Video 488 "Core Strength" with Pilates mat exercises using dumbbells and a magic circle to strengthen trunk and spine muscles.

Tuesday

HAMSTRINGS, GLUTES, CALVES
10-21-25

Video 436 “FIS Glutes and Calves” (30 minutes)
Strength training for gluteal and calf muscle groups using a thigh band, dumbbells and a support.

If you want an additional 30 minutes, try Video 234 "Thigh Band Glute Workout" to strengthen and tone the gluteals using a mini thigh band.

Wednesday

BACK,SHOULDERS
10-22-25

Video 256 “Back and Shoulder Supersets” (45 minutes)
Resistance training exercises for agonist muscles of the back and shoulders with weights and bands.

To add an extra 15 minutes, try Video 695 "Latissimus Dorsi Focus" to target the lats with dumbbells to improve posture, core stability , and pulling strength.

Thursday

QUADS, HIPS
10-23-25

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

If you want another 30 minutes, try Video 700 "ISO-Band Day 02" to target hip flexors, quads, and lower abdominals for daily mobility.

Friday

REST/ ACTIVE REST
10-24-25

Saturday

CHEST, ARMS
10-25-25

Video 713 “Mobility Reset: Upper Body” (30 minutes)
Improve upper body mobility using the FIS TV 5-Step progression with TheraBands and dumbbells.

If you want an additional 30 minutes, try Video 338 "FIS Elbow and Wrist" to strengthen muscles that control elbow and wrist joints using dumbbells and a chair.

Sunday

REST DAY
10-26-25

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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.