New Content and Suggestions for September 15-21, 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

CORE
9-15-25

New! @6:00am EST “ISO-Band Day 07” (30 minutes) Video 705
Strengthen obliques and lateral stabilizers for balance and side support. → Equipment: TheraBands, Thigh Band

To add an extra 30 minutes, try Video 474 "Core Stability" with stability training to counter extremity movements using a dumbbell and a TheraBand.

Tuesday

FULL BODY
9-16-25

Pre Recorded "FIS Full Body Fusion" (60 minutes)
5 segments of Yoga, Pilates, Barre, Strength, and Isometric Boosts.

If you want an additional 10 minutes, try Video 367 "Isometrics on the Go" to raise your energy and improve mobility.

Wednesday

LOWER BODY
9-17-25

New! @6:00am EST “ISO-Band Day 08” (30 minutes) Video 706
Hip and glute extension for Lower back and knee protection. → Equipment: Thigh Band

If you want another 30 minutes, try Video 497 "Hamstrings and Hip Extension" for hamstrings, glutes, and other hip extensors using the stability ball and dumbbells.

Thursday

FULL BODY
9-18-25

“Upper Body Circuit” (30 minutes) Video 213
Four resistance training sequences using Gliding discs, TheraBands, and dumbbells for the upper body

If you want another 30 minutes, try Video 188 "Lower Body Strength Circuit" with an elastic band and dumbbell to strengthen the lower body

Friday

UPPER BODY
9-19-25

New! @6:00am EST “ISO-Band Day 09” (30 minutes) Video 707
Shoulder and upper-back control for safe twisting movements. → Equipment: TheraBands

If you want another 30 minutes, try Video 684 "One Dumbbell Chest and Back Workout" with 3 chest and back combos using only one dumbbell on one side for enhanced trunk stabilization. 

Saturday

TOTAL BODY
9-20-25

"Total Body Strength Circuit” (45 minutes) Video 111
Creative, strong sequence of exercises using dumbbells in a cardio circuit format

If you want another 15 minutes, try Video 457 "Mindfulness Meditation for Anxiety" for a guided Body Scan relaxing meditation using breathwork to counteract our responses to chronic stress in order to round out the week.

Sunday

REST DAY
9-21-25

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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.