New Content and Suggestions for December 1-7, 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

TOTAL BODY
12-01-25

New! (@6:00am EST) Video 723 “Muscle Reset” (30 minutes)
Reset muscle growth using the FIS 5-Step Process to strengthen your foot, ankle, hips, & core.

To add an extra 30 minutes, try Video 348 "Muscle Builder" with ten compound exercises using multiple joints at once to stimulate maximum muscle hypertrophy.

Tuesday

HAMSTRINGS, GLUTES, CORE
12-02-25

Video 685 “Strong Glutes and Core” (45 minutes)
Compound lower body glute-focused combined with core exercises using dumbbells and a thigh band.

If you want an additional 15 minutes, try Video 696 "Glute Medius Focus" to strengthen the outer hips for pelvic and knee stability using a dumbbell, yoga block & thigh band.

Wednesday

CHEST, TRICEPS, SHOULDERS
12-03-25

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

To add an extra 30 minutes, try Video 675 "Refine Day 12" for a collection of targeted chest and triceps work using a stability ball as a prop and dumbbells.

Thursday

QUADS, HIPS, CORE
12-04-25

Video 484 “Quadriceps Builder” (30 minutes)
Strengthen thigh muscles for better knee extension and hip flexion with dumbbells and a thigh band.

If you want another 30 minutes, try Video 559 "Osteo-Hips" for weight-bearing hip exercises for improved bone density using a thigh band, dumbbells, and a support.

Friday

BACK, BICEPS, SHOULDERS
12-05-25

Video 590 “FIS Back & Shoulders” (30 minutes)
Hypertrophy training for the back and associated shoulder muscles using dumbbells and a TheraBand.

If you want an additional 30 minutes, try Video 678 "Refine Day 15" with a collection of targeted biceps and core work using a chair as a prop and dumbbells for resistance.

Saturday

FULL BODY MUSCLE BUILDING
12-06-25

Pre-Recorded "Total Body Build” (60 minutes)
Exercises to build strength for the lower body, upper body, and the core using dumbbells & bands.

If you want another 15 minutes, try Video 644 "Full Body Bands" for total body strength training with a TheraBand and a Thigh band for upper and lower body.

Sunday

REST DAY
12-07-25

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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 7-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 in "Your Weekly Fitness and Wellness Coaching Guide" email, delivered every Sunday night at 6:00pm EST. The 7-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. 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.