7 Day Fitness Plan
New Content and Suggestions for December 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, DEEP CORE
12-15-25
New! (@6:00am EST) Video 725 “Christmas Core Challenge: Day 01” (30 minutes)
Wake up your core with pelvic floor training, diaphragmatic breathing, and core stabilization exercises using multi-joint holds.
To add an extra 30 minutes, try Video 323 "Core and Pelvic Floor" to coordinate movement with breath for pelvic floor core strength.
Tuesday
CORE, ABS, BACK
12-16-25
New! (@6:00am EST) Video 726 “Christmas Core Challenge: Day 02” (30 minutes)
Flexion and extension exercises using the sponge ball for lumbar control and anterior chain activation.
If you want an additional 30 minutes, try Video 230 "FIS ABS" with exercises designed to strengthen and tone abdominal muscles using bodyweight and the sponge ball.
Wednesday
CORE ROTATION
12-17-25
New! (@6:00am EST) Video 727 “Christmas Core Challenge: Day 03” (30 minutes)
Trunk rotation isometrics and pelvic control work using elastic bands for the upper body and hips.
To add an extra 30 minutes, try Video 474 "Core Stability" for stability training to counter extremity movements using a dumbbell and a TheraBand.
Thursday
CORE, HIPS
12-18-25
New! (@6:00am EST) Video 728 “Christmas Core Challenge: Day 04” (30 minutes)
Hip-focused core training to improve the hip-core connection using dumbbells.
If you want another 30 minutes, try Video 285 "Quads and Core" using dumbbells to target muscles that flex the spine and hip.
Friday
CORE, TOTAL BODY
12-19-25
New! (@6:00am EST) Video 729 “Christmas Core Challenge: Day 05” (30 minutes)
Celebrate the final day of the Core Challenge with a full body core-focused sliding session using gliding discs, paper plates, or a towel to create a low-impact, unstable surface.
If you want an additional 30 minutes, try Video 679 "Pelvic Floor Deep Core" with essential pelvic floor exercises to activate the deep and outer core for improved pelvic health.
Saturday
FULL BODY
12-20-25
Video 380 "Anti-Rotation Workout” (30 minutes)
Anti-rotation exercises using asymmetrical loading and unilateral motions with dumbbells and a ball.
If you want another 30 minutes, try Video 687 "Heart Strong" for Total Body compound exercises with higher repetitions and reduced rest times using dumbbells.
Sunday
REST DAY
12-21-25
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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.
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Video 725 | Christmas Core Challenge: Day 01 (30 minutes) with Lauren Eirk
As we kick off the Christmas Core Challenge, we begin by addressing both the deep core and the outer core to set our foundational strength. You will not need any equipment for this workout.
1. Diaphragmatic Breathing in Supine
2. Knee to Chest Spinal Stabilization
3. Table Top Stabilization... -
Video #323 | Core and Pelvic Floor (30 Minutes) with Lauren Eirk
Pelvic floor dysfunction is the inability to correctly relax and coordinate your pelvic floor muscles. When we strain, it puts pressure on this region. As we age, these muscles can become weak due to childbirth, standing for long periods of time, heavy lifting, straining to defecate, and some spo...
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Video 230 | FIS Abs (30 Minute Workout) with Lauren Eirk
This FIS Muscle Focus workout targets the abs. Begin with a practice of connecting the breath with the trunk and spine motions and progress into some gentle range of motion exercises. The remainder of the workout includes many isometric, eccentric, and concentric core exercises, asking the trun...
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Video 474 | Core Stability (30 minutes) with Lauren Eirk
Spinal Stabilization is an important part of any exercise routine, as the core acts as a brace to transfer forces from the trunk and spine to the extremities and absorb forces from the extremities to the trunk and spine. We will use bodyweight, a dumbbell, and a TheraBand. Exercises will vary f...
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Video 285 | Quads and Core (30 Minute Workout) with Lauren Eirk
We commonly refer to "abs" when we think of core training, but many muscles in the front of the body can flex the spine. In this routine, strengthen the quadriceps, which affect both the hip and spine, and the abdominals.
Starting on the floor, enjoy some great trunk and spine exercises to ton...
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Video 679 | Pelvic Floor Deep Core (30 minutes) with Lauren Eirk
At the very base of your core is the pelvic floor—a sling of muscles that supports your internal organs, stabilizes your spine, and works in harmony with the rest of your deep core. When this system is weak or uncoordinated, you may notice:
Leaking when you sneeze, cough, or laugh
Difficulty act... -
Video 380 | Anti-Rotation Workout (30 Minutes) with Lauren Eirk
Anti-rotation is given to exercises that requires us to resist motion. When the resistance from an exercise is trying to cause trunk rotation, it’s the core’s job to prevent that from happening. The core has two tasks. 1) Prevent movement and 2) Transfer forces from the upper and lower body.
...
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Video 687 | Heart Strong (30 minutes) with Lauren Eirk
This strength training routine is a low-impact resistance training workout designed to move at a comfortable pace to not only affect the muscular system, but also the cardiovasular system.
After a short, rhythmmic warm up, we will perform some multi-joint exercises with the focus being on repet...
