New Content and Suggestions for November 24-30, 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

HAMSTRINGS, GLUTES, CORE
11-24-25

New! (@6:00am EST) Video 722 “Balance Reset” (30 minutes)
Learn to improve your muscle reactivity using the FIS 5-Step Process to strengthen your foot, ankle, hips, and core using dumbbells, a thigh band, and a stability ball.

To add an extra 30 minutes, try Video 244 "Ball Basic Training" showcasing basic stability ball positions, ways to modify them, and how to transition them.

Tuesday

CORE
11-25-25

Video 552 “Yoga Therapy: Foot and Core” (45 minutes)
Therapeutic practice to strengthen the foot, ankle, & core to reduce pain and improve your balance.

If you want an additional 15 minutes, try Video 483 "Seated Core" for core stabilization and postural strength in this seated core flow for the trunk and spine.

Wednesday

CHEST, TRICEPS, SHOULDERS
11-26-25

Video 493 “Iso-Dynamic Chest and Shoulders” (30 minutes)
Isometric exercises for the chest and shoulders with the stability ball fused with dumbbells.

To add an extra 30 minutes, try Video 486 "Arms and Shoulders Builder" for shoulders, biceps, and triceps with dumbbells, elastic bands, and Bodyweight.

Thursday
Happy Thanksgiving!

QUADS, HIPS, ANKLES
11-27-25

Video 377 “Improve Your Balance” (15 minutes)
Bodyweight, standing routine designed to improve muscle responsiveness and motor control.

If you want another 45 minutes, try Video 467 "Ankle Mobility" for therapeutic resistance training for muscles that cross the ankle joint for improved mobility.

Friday

BACK, BICEPS, SHOULDERS
11-28-25

Video 394 “Back Therapy Ball” (15 minutes)
Low back Therapeutic strength routine using the stability ball for greater resisted range of motion.

If you want an additional 45 minutes, try Video 212 "Abs, Back, and Ball" for the back and abdominal regions using the stability ball.

Saturday

BALANCE TRAINING
11-29-25

Video 352 "Mind Body Balance” (30 minutes)
Complementary Yoga and Pilates balance training in one-leg standing with hip and foot routines.

If you want another 30 minutes, try Video 592 "Hard Core Pilates Ball" for creative, challenging fusion of classic Mat Pilates and the stability ball for the trunk and spine.

Sunday

REST DAY
11-30-25

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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.