Build Program
Starts November 4, 2024
This four-week program features twelve progressive total-body workouts rooted in our FIS TV 5 Step Cycle for Muscle Maintenance, designed to deliver effective, efficient results. Each workout will focus on hypertrophy training with a combination of single-jointed and compound movements with a variety of exercises that you will want to repeat over and over with sets of various tempos, durations and resistance applications. This program features solid resistance training principles to help you build strength while improving mobility. You can expect a fresh workout every Monday, Wednesday, and Friday at 6:00am EST, but don’t worry if you miss one—they’ll be available in your on-demand library so you can complete them at your convenience, at your own pace.
This is a great program to do after you have completed the "Initiate" Program so that you can continue with your strength gains and build muscle. If you are looking to get more from your current routine, this program will help you hone your resistance training skills and keep your joints healthy along the way. Enjoy expert cues to guide you every step of the way so that you feel successful!
When these are available:
*Each is placed in the On-Demand Library at 6:00am EST
Day One: (11-4-24) Lower Body Build | Dumbbell complimentary exercises for hip flexion and extension.
Day Two: (11-6-24) Upper Body Build | Dumbbell and sponge ball for resistance in shoulder, chest, and back exercises.
Day Three: (11-8-24) Total Body Build | Integrated isometrics, calisthenics, and dumbbell compound full body exercises.
Day Four: (11-11-24) Lower Body Build | Dumbbell exercises for lower body compound movements.
Day Five: (11-13-24) Upper Body Build | Dumbbell and elastic bands for upper body combos.
Day Six: (11-15-24) Total Body Build | Total body dumbbell exercises using a chair.
Day Seven: (11-18-24) Lower Body Build | Dumbbell and thigh band exercises for the glutes.
Day Eight: (11-20-24) Upper Body Build | Dumbbell and elastic band exercises for the upper body with a chair.
Day Nine: (11-22-24) Total Body Build | Three upper-lower-core strength combos with dumbbells.
Day Ten: (11-25-24) Lower Body Build | Weighted isometrics and compound exercises for the lower body.
Day Eleven: (11-27-24) Upper Body Build | Resisted Isometrics and elastic band upper body exercises.
Day Twelve: (11-29-24) Total Body Build | Integrated isometrics, calisthenics, and dumbbell compound full body exercises..
Session Durations (approx.): 30 minutes
Focus: Hypertrophy Training 8-12 Repetitions, 2 sets each; slow and controlled motor learning
Strength Format: Combination of dumbbells, Elastic bands & bodyweight
Workouts Per Week: 3
Duration of the Program: Four weeks
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Video 621 | Build: Day 01 (30 minutes) with Lauren Eirk
As we age, the goal is to maintain our muscles by adding load and improving contractions. In this first video to launch the Build program, we are focusing on the lower body. We will warm up with some essential hip-specific isometrics, followed by some multi-joint positions to integrate these is...
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Video 622 | Build: Day 02 (30 minutes) with Lauren Eirk
As we age, the goal is to maintain our muscles by adding load and improving contractions. In this second video of the Build program, we are focusing on the upper body. We will warm up with some essential flexion, retraction, protraction, adduction, and abduction shoulder isometrics. We will the...
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Video 623 | Build: Day 03 (30 minutes) with Lauren Eirk
As we age, the goal is to maintain our muscles by adding load and improving contractions. In this third video of the Build program, we are focusing on the total body. We will warm up with some essential multi-joint positions to integrate these isometrics from the floor to standing. These will ...
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Video 624 | Build: Day 04 (30 minutes) with Lauren Eirk
As we age, the goal is to maintain our muscles by adding load and improving contractions. In this fourth video of the Build program, we are focusing on the lower body. Using a chair to assist us in our balance, we will perform several isolated multi-joint positions using isometrics from standi...
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Video 625 | Build: Day 05 (30 minutes) with Lauren Eirk
As we age, the goal is to maintain our muscles by adding load and improving contractions. In this fifth video of the Build program, we are focusing on the upper body. This muscle building workout is focused on the chest, back, shoulders, arms and core. You will need a light and heavy set of d...
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Video 626 | Build: Day 06 (35 minutes) with Lauren Eirk
As we age, the goal is to maintain our muscles by adding load and improving contractions. In this sixth video of the Build program, we are focusing on the total body. Practice components of pushing and pulling motions with some compound upper body exercises using dumbbells, a Yoga block and a c...
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Video 627 | Build: Day 07 (30 minutes) with Lauren Eirk
As we age, the goal is to maintain our muscles by adding load and improving contractions. In day seven of the Build program, we are focusing on the lower body, particularly with the glutes and the hamstrings. The focus is high rep for maximal hypertrophy. In this workout, We will perform 2 set...
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Video 628 | Build: Day 08 (30 minutes) with Lauren Eirk
As we age, the goal is to maintain our muscles by adding load and improving contractions. In this eighth video of the Build program, we are focusing again on the upper body, specifically on the chest, back, shoulders, arms and core.
We will start with some integrated isometrics for the upper b... -
Video 629 | Build: Day 09 (45 minutes) with Lauren Eirk
As we age, the goal is to maintain our muscles by adding load and improving contractions. In this ninth video of the Build program, we are focusing again on the total body. There will be a core segment in the beginning and end of the workout. A small sponge ball is used to make these more effe...
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Video 630 | Build: Day 10 (30 minutes) with Lauren Eirk
As we age, the goal is to maintain our muscles by adding load and improving contractions. In this tenth video of the Build program, we are focusing again on the lower body. Each exercise begins with a bodyweight version, followed by adding the load of a dumbbell using 10-12 reps with 2-3 sets e...
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Video 631 | Build: Day 11 (30 minutes) with Lauren Eirk
As we age, the goal is to maintain our muscles by adding load and improving contractions. In this eleventh video of the Build program, we are focusing on the upper body. We will begin with some single joint isometrics for the rotator cuff. We then transition to integrated isometrics, followed ...
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Video 632 | Build: Day 12 (45 minutes) with Lauren Eirk
As we age, the goal is to maintain our muscles by adding load and improving contractions. In this final workout of the Build program, we are focusing again on the total body! There will be an isometric core segment in the beginning of the workout. You will notice some creative combinations of e...
