New Content and Suggestions for November 3-9, 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:
https://www.canva.com/design/DAGTf7pI5nM/PHjz_HiQ-dK-F6CKSRS2vw/view?utm_content=DAGTf7pI5nM&utm_campaign=designshare&utm_medium=link&utm_source=editor

Monday

HIPS, THIGHS, CORE
11-03-25

New! (@6:00am EST) Video 716 “Reset: Sitting on the Floor” (45 minutes)
If getting down on the floor is becoming an issue, the FIS 5-Step Process can improve strength and range of motion using yoga blocks and dumbbells.

To add an extra 15 minutes, try Video 694 "Express Hips 360" for hip mobility and strength using bodyweight for hip stability.

Tuesday

CORE
11-04-25

Video 578 “Core Yoga Flow” (30 minutes)
Multi-joint Yoga isometric flow for core strength and mobility in the hips, legs, and spine.

If you want an additional 30 minutes, try Video 364 "Pilates for Pelvic Floor" to stabilize the pelvic floor and strengthen the hip musculature.

Wednesday

BACK,SHOULDERS
11-05-25

Video 478 “Shoulder Stability” (30 minutes)
Improve shoulder musculature contractile efficiency using a TheraBand and a chair.

To add an extra 30 minutes, try Video 465 "Mobility Challenge: Day 4" for the foundational pulling movement, incorporating the shoulder, elbow, and core.

Thursday

QUADS, HIPS, GLUTES
11-06-25

Video 356 “Anti-Sit Workout” (30 minutes)
Progress from the chair to standing with a variety of strength exercises using a TheraBand.

If you want another 30 minutes, try Video 484 "Quadriceps Builder" to strengthen thigh muscles for better knee extension and hip flexion with dumbbells and a thigh band.

Friday

REST/ ACTIVE REST
11-07-25

Saturday

CHEST, ARMS, SHOULDERS
11-08-25

Video 587 “FIS Pecs & Shoulders” (30 minutes)
Hypertrophy training for the pectoralis major, minor, and shoulders using dumbbells and TheraBand.

If you want an additional 30 minutes, try Video 514 "Ignite Challenge Day 4" for concentric, eccentric, and isometric chest, shoulders, and triceps exercises using dumbbells.

Sunday

REST DAY
11-09-25

**********************************************************

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.