7 Day Fitness Plan
New Content and Suggestions for February 9-15, 2026
*This Weekly plan provides an optional 60 minutes of balanced resistance training each day.
(Choose one or both selections for each day)
Monday
CORE
2-09-26
Video 364 “Pilates for Pelvic Floor” (30 minutes)
Pilates mat exercises to stabilize the pelvic floor and strengthen the hip musculature.
To add an extra 30 minutes, try Video 323 "Core and Pelvic Floor" to strengthen pelvic floor muscles and improve core strength.
Tuesday
SHOULDERS, BICEPS, BACK
2-10-26
Video 209 “Stronger Arms and Shoulders” (35 minutes)
Strength workout for biceps, triceps, and shoulders using a stability ball as a platform & dumbbells.
If you want an additional 30 minutes, try Video 480 "Back Builder" for a three-part back muscle resistance training exercises with dumbbells, a TheraBand, and bodyweight.
Wednesday
QUADS, THIGHS
2-11-26
Video 690 “Yoga Therapy for Ankle Stability” (45 minutes)
Isometric training for hips, trunk, ankle, foot, and toes for standing on one leg without falling.
To add an extra 15 minutes, try Video 373 "Yoga Therapy for Knees" to activate and strengthen muscles using a strap as resistance.
Thursday
FULL BODY
2-12-26
NEW! @6:00AM EST Video 736 “Isometrics to Lower Blood Pressure” (30 minutes)
Twelve Integrated Isometric body positions to calm the nervous system and keep blood pressure in-check.
If you want another 30 minutes, try Video 352 "Mind-Body Balance" for balance training in one-leg standing with hip and foot routines.
Friday
GLUTES, HAMSTRINGS, CALVES
2-13-26
Video 565 "Hip Calisthenics" (60 minutes)
Bodyweight hip exercises with high reps using a support followed by a core conditioning segment.
If you want another 15 minutes, try Video 438 "Mobility: Supination" for isolated and integrated isometrics to strengthen our ability to supinate through the lower body.
Saturday
ABS, TRICEPS, CHEST
2-14-26
Video 524 "Anterior Chain Workout” (45 minutes)
Strength training for the pectorals, abdominals, hip flexors, quadriceps in the front of the body.
If you want an additional 15 minutes, try Video 441 "Dumbbell Abs Circuit" for the rectus abdominis, obliques, and transverse abdominis using dumbbells.
Sunday
REST DAY
2-15-26
**********************************************************
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 364 | Pilates for Pelvic Floor (30 Minutes) with Lauren Eirk
The Pilates Mat sequence is the focus for this workout as we incorporate many of the most effective pelvic floor exercises while practicing diaphragmatic breathing exercises.
This workout slowly begins from a supine position as we practice pelvic tilts and pelvic floor engagement. Learn to contr... -
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...
-
Video 209 | Stronger Arms and Shoulders (35 Minutes) with Lauren Eirk
Get ready to strengthen the arms and shoulders using dumbbells and the stability ball. Experience sequences that include a bicep, triceps, and shoulder exercise that logically fit together. The ball will add instability to the core muscles so that you get even more strengthening! Be able to tr...
-
Video 480 | Back Builder (30 minutes) with Lauren Eirk
The goal of this workout is hypertrophy/growth of the muscles of the back. We will accomplish this with a high repetition routine using resistance that allows us to engage or "squeeze" our muscles for better contractions. Work the spinal erectors and rear shoulder muscles both as movers in thre...
-
Video 690 | Yoga Therapy for Ankle Stability (45 minutes) with Lauren Eirk
This Isometric routine is designed to strengthen the muscles that cross the ankle and knee for improved balance and foot strength. As we age, the joints of our lower leg and foot can lose mobility due to lack of use as well as poor circulation.
In this routine, we will work our rear foot, mid...
-
Video 373 | Yoga Therapy for Knees (15 mins) with Lauren Eirk
This fifteen minute Yoga Therapy routine is designed to help you recover from a knee injury, chronic pain, or instability. Using a Yoga strap as a resistance tool, target muscles around the knee.
This routine is appropriate for all levels of fitness, with many modifications given for each exe...
-
Video 352 | Mind-Body Balance (30 Minutes) with Lauren Eirk
We stand on one leg in normal walking every day. Improve your standing balance in this Yoga-Pilates Fusion class by training a variety of Pilates inspired hip sequences followed by a complementary Yoga balancing posture. This full-body approach to balance training will help improve your hip, kn...
-
Video 565 | Hip Calisthenics (60 minutes) with Lauren Eirk
This bodyweight routine is designed to build muscles in your glutes, hip flexors, inner and outer thighs, hamstrings, and calves. We will begin with a warm up, followed by some squat progressions at the barre / support. We will then be working all areas of the complex hip joint, experimenting ...
-
Video 438 | Mobility: Supination (15 minutes) with Lauren Eirk
Every joint can pronate and supinate, as muscles are constantly resisting and collapsing under gravity to give us the power to move. When we cannot pronate efficiently, we cannot absorb enough elastic energy to propel our body to move forward.
In this video, jump start muscles in the lower le...
-
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 441 | Dumbbell Abs Circuit (15 Minutes) with Lauren Eirk
This workout will add some variety and challenge to several abdominal exercises with a dumbbell for added resistance. Using a circuit format, experience a challenging core routine with the addition of a free weight to experience crunches in a whole new way! Exercises will vary from standing to fl...
