7 Day Fitness Plan
New Content and Suggestions for October 27- November 2, 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
FULL BODY
10-27-25
New! (@6:00am EST) Video 715 “Posture Reset” (30 minutes)
Reset your standing and seated posture using the FIS 5-Step process to strengthen weak muscles with a yoga block and dumbbells.
To add an extra 30 minutes, try Video 524 “Anterior Chain Workout" for the pectorals, abdominals, hip flexors, quadriceps in the front of the body.
Tuesday
HAMSTRINGS, GLUTES, CALVES
10-28-25
Video 516 “Ignite Challenge Day 8” (45 minutes)
Concentric, eccentric, and isometric lower body resistance training using dumbbells and a yoga block
If you want an additional 15 minutes, try Video 324 "Isometric Lower Body Supination Boost" to strengthen the calves, hamstrings, and hips using a small sponge ball and bodyweight.
Wednesday
BACK,SHOULDERS, BICEPS
10-29-25
Video 200 “Back, Biceps, and Shoulders” (45 minutes)
Strength sequences to tone your back, shoulder, and bicep muscles using dumbbells and elastic bands.
To add an extra 15 minutes, try Video 394 "Back Therapy Ball", a low back therapeutic strength routine using the stability ball for greater resisted range of motion.
Thursday
QUADS, HIPS, CORE
10-30-25
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 another 30 minutes, try Video 411 "Pilates for Knee Stability" for therapeutic Pilates exercises for the knee and surrounding muscles with a Magic circle and mini ball.
Friday
CHEST, TRICEPS
10-31-25
Video 575 (30 minutes) “Weighted Isometrics: Upper Body” with multi-joint isometric exercises for the upper body using bodyweight and dumbbells for resistance.
If you want an additional 30 minutes, try Video 469 "Ball, Chest, and Triceps" with a resistance training workout for chest and triceps muscles using dumbbells and a stability ball.
Saturday
CORE
11-01-25
Video 714 "Core Strength Reset” (45 minutes)
Reset your core strength using the FIS 5-Step process with bodyweight, a sponge ball, and dumbbells
If you want another 15 minutes, try Video 445 “Neck and Shoulder Mobility" for therapeutic shoulder and neck range of motion training using dumbbells and a yoga belt.
Sunday
REST DAY
11-02-25
New Content and Suggestions for October 27- November 2, 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
FULL BODY
10-27-25
New! (@6:00am EST) Video 715 “Posture Reset” (30 minutes)
Reset your standing and seated posture using the FIS 5-Step process to strengthen weak muscles with a yoga block and dumbbells.
To add an extra 30 minutes, try Video 524 “Anterior Chain Workout" for the pectorals, abdominals, hip flexors, quadriceps in the front of the body.
Tuesday
HAMSTRINGS, GLUTES, CALVES
10-28-25
Video 516 “Ignite Challenge Day 8” (45 minutes)
Concentric, eccentric, and isometric lower body resistance training using dumbbells and a yoga block
If you want an additional 15 minutes, try Video 324 "Isometric Lower Body Supination Boost "to strengthen the calves, hamstrings, and hips using a small sponge ball and bodyweight.
Wednesday
BACK,SHOULDERS, BICEPS
10-29-25
Video 200 “Back, Biceps, and Shoulders” (45 minutes)
Strength sequences to tone your back, shoulder, and bicep muscles using dumbbells and elastic bands.
To add an extra 15 minutes, try Video 394 "Back Therapy Ball", a low back therapeutic strength routine using the stability ball for greater resisted range of motion.
Thursday
QUADS, HIPS, CORE
10-30-25
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 another 30 minutes, try Video 411 "Pilates for Knee Stability" for therapeutic Pilates exercises for the knee and surrounding muscles with a Magic circle and mini ball.
Friday
CHEST, TRICEPS
10-31-25
Video 575 (30 minutes) “Weighted Isometrics: Upper Body” with multi-joint isometric exercises for the upper body using bodyweight and dumbbells for resistance.
If you want an additional 30 minutes, try Video 469 "Ball, Chest, and Triceps" with a resistance training workout for chest and triceps muscles using dumbbells and a stability ball.
Saturday
CORE
11-01-25
Video 714 "Core Strength Reset” (45 minutes)
Reset your core strength using the FIS 5-Step process with bodyweight, a sponge ball, and dumbbells
If you want another 15 minutes, try Video 445 “Neck and Shoulder Mobility" for therapeutic shoulder and neck range of motion training using dumbbells and a yoga belt.
Sunday
REST DAY
11-02-25
**********************************************************
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 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.
-
Video 524 | Anterior Chain Workout (45 minutes) with Lauren Eirk
The idea of an Anterior Chain refers to the structures at the front of the torso, legs and spine. These muscles provide a foundation for movement and power. The main muscles that make up the Posterior Chain are the shin muscles, pectoral / chest, quadriceps, hip flexors, serratus anterior, abdo...
-
Video 516 | Ignite Challenge Day 8 (45 mins) with Lauren Eirk
In this series, Day 6 is an active rest day, with a video suggestion if you feel like it! Day 7 is rest. That is why we are now looking at Day 8! You can go at your own pace, however!
Today is leg day! As we start off our second week of workouts, this will get our metabolism going and jump...
-
Video 324 | Isometric Lower Body Supination Boost (15 mins.) with Lauren Eirk
Isometrics can be used to activate weak muscles, reduce inflammation, and quickly improve range of motion. In this video, jump start muscles in the lower leg, knee, and hip that are designed to fight gravity and improve overall gait. Experience calf, hamstring, and gluteal work to get a quick e...
-
Video 200 | Back, Biceps, and Shoulders (45 Minute Workout) with Lauren Eirk
We are so excited to bring you our 200th video!! I thought it would be great to begin the next hundred videos to come with a strength workout! This workout is designed to strengthen muscles of the back, shoulders, and biceps using a combination of free weights and elastic tubing. Experience s...
-
Video 394 | Back Therapy Ball (15 minutes) with Lauren Eirk
This 15 minute routine will teach you some of the most important exercises to do for the lower back and surrounding joints. The stability ball is often used in rehab and physical therapy because it gets you off the floor and allows you to safely move through a greater resisted range of motion. ...
-
Video 578 | Core Yoga Flow (30 minutes) with Lauren Eirk
In this yoga flow, we will incorporate several essential joint isometrics that target essential muscles that attach to the spine, rib cage, scapulae, and pelvis to improve your overall range of motion as well as joint stability. This routine does not require props or equipment, as we will use th...
-
Video 411 | Pilates for Knee Stability (30 minutes) with Lauren Eirk
This is a 30 minute pilates workout to strengthen and stabilize the knee joint. The exercises will focus on the importance of proper knee alignment and knee tracking as well as building strength in all the muscles that support the knees. These include exercises for the lower leg muscles, upper l...
-
Video 575 | Weighted Isometrics: Upper Body (30 minutes) with Lauren Eirk
This workout combines many of the single joint and multi-joint isometric positions using not only bodyweight as resistance, but dumbbells as well! Experience variations in many shoulder, elbow, and spinal isometrics for improved mobility and stability.
You will be amazed at how much of a chal...
-
Video 469 | Ball, Chest, and Triceps (30 minutes) with Lauren Eirk
In this workout, notice how the stability ball transforms so many exercises that we have done so many times. The ball adds an element of stability training and fun so that we can add a freshness to our exercise routine. You will need some light and heavy dumbbells for this workout, which will b...
-
Video 714 | Core Strength Reset (45 minutes) with Lauren Eirk
As we age, core strength tends to diminish, often due to repetitive activity, aging discs, sedentary lifestyles, and nutrition. This can often lead to lower back pain and tightness, which is often due to muscle weakness.
In this workout, we will improve core strength and postural stability u...
-
Video 445 | Neck and Shoulder Mobility (15 minutes) with Lauren Eirk
Neck and shoulder pain is very common for many individuals, especially when we are under stress. To relieve tension, stretching, massage, and traction techniques are often prescribed. However, any modality that we use to increase range of motion can also potentially weaken muscles if the stretc...
