New Content and Suggestions for December 8-14, 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
12-08-25

New! (@6:00am EST) Video 724 “Bone Density Reset” (45 minutes)
Reset bone density growth using the FIS 5-Step Process to progressively strengthen larger joints of the ankle, hip, lower back, and shoulders.

To add an extra 30 minutes, try Video 383 "Glutes Express" with targeted glute strength exercises choreographed from the floor to standing using dumbbells.

Tuesday

HAMSTRINGS, GLUTES, CORE
12-09-25

Video 721 “Mobility Reset: Backward Bending” (45 minutes)
Learn to extend your spine without hurting your back using the FIS 5-Step Isometric Method.

If you want an additional 15 minutes, try Video 723 "Muscle Reset" to reset muscle growth using the FIS 5-Step Process to strengthen your foot, ankle, hips, & core.

Wednesday

CHEST, BACK
12-10-25

Video 428 “Triple-Threat: Chest-Back-Shoulders” (30 minutes)
Sequences of dumbbell exercises for the back, chest, and shoulders focused on building muscle.

To add an extra 30 minutes, try Video 280 "FIS Chest and Back" using a TheraBand, dumbbells and a stability ball for support.

Thursday

QUADS, HIPS, CORE
12-11-25

Video 358 “Full Body Bone Boost” (30 minutes)
Combat osteoporosis with weight bearing exercises targeting the common areas of bone loss.

If you want another 30 minutes, try Video 390 "Pilates Mini Ball Challenge" for creative Pilates Mat work using the Mini Sponge ball to add resistance to hip and core exercises.

Friday

TRICEPS, BICEPS, SHOULDERS
12-12-25

Video 281 “FIS Biceps, Triceps, & Shoulders” (60 minutes)
Hypertrophy training for the back and associated shoulder muscles using dumbbells and a TheraBand.

If you want an additional 15 minutes, try Video 369 "Isometric Shoulder Abduction Boost" with isometric training for the strength and responsiveness of muscles that abduct the shoulder.

Saturday

FULL BODY BONE BUILDING
12-13-25

Video 398 "Bone Density Challenge Day Three” (30 minutes)
Bone loading flexion-based exercises using dumbbells as resistance in a variety of body positions.

If you want another 30 minutes, try Video 317 "Yoga with Weights" for a Yoga Flow using dumbbells to strengthen muscles for better bone density with integrated isometrics.

Sunday

REST DAY
12-14-25

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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.