New Content and Suggestions for this week November 18-24 2024

*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

LOWER BODY
11-18-24

"Build Day 07" Video 627 (30 min)
NEW! Releases at 6:00am EST. Day one of the Build program features a lower body workout featuring calisthenics, dumbbell, and thigh band exercises for the hips and glutes

To add an extra 30 minutes, try Video 344 "Day Three Glute Challenge" with dumbbells to develop strength and hypertrophy of the glutes.

Tuesday

CORE
11-19-24

"Core and Pelvic Floor" (30 mins.) Video 323
Coordinate movement with breath to strengthen pelvic floor muscles and improve core strength.

If you want an extra 30 minutes, try Video 393 "Core Respiratory Training" to practice several breathing exercises and strengthen respiratory muscles using dumbbells and a band.

Wednesday

UPPER BODY
11-20-24

"Build Day 08" Video 628 (30 min)
NEW! Releases at 6:00am EST. This workout focuses on the chest, shoulders, and baack with calisthenics, elastic bands, and dumbbell exercises with a chair for support.

If you want another 30 minutes, try Video 158 "Dumbbell Arms and Shoulder Workout" with strength combinations for the shoulder and arm muscles using dumbbells with varying joint positions

Thursday

THIGHS, CALVES
11-21-24

Pre-Recorded "Lower Body Barre Blend" (60 mins.)
Barre workout combining lower body exercises using dumbbells and a mini ball.

If you want a shorter 15 minutes, try Video 589 "Isometric Ankle Boost: Plantar Flexion" for isometrics focusing on the strength and responsiveness of muscles that plantar flex the foot & ankle

Friday

TOTAL BODY
11-22-24

Build Day 09" Video 629 (45 min)
NEW! Releases at 6:00am EST. Strength training with isometrics, calisthenics, and dumbbell exercises combining core, upper body, lower body and core with a sponge ball for support.

If you want another 15 minutes, try Video 441 "Dumbbell Abs Circuit" for the rectus abdominis, obliques, and transverse abdominis using dumbbells.

Saturday

SHOULDERS, BACK
11-23-24

"Yoga Therapy for the Spine" Video 413 (30 mins.)
Yoga practice featuring postures that target spinal rotation, flexion, extension, and sidebend

If you want an extra 30 minutes, try "Elastic Shoulder Therapy" Video 402 where muscles are trained as active movers and stabilizers in these Theraband exercises.

Sunday

REST DAY
11-24-24

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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.