7 Day Fitness Plan
New Content and Suggestions for this week April 15-21
*This Weekly plan provides an optional 60 minutes of balanced resistance training each day.
(Choose one or both selections for each day)
Monday
CORE, QUADS, THIGHS
4-15-24
"Core Foundations Four Day 1" Video 544 (30 mins.)
NEW! Releases at 6:00am EST. Foundational bodyweight isometrics exercises focused on extension through the spine, hips and shoulders.
To add an extra 30 minutes, try Video 384 "Gentle Hip and Back Yoga" Therapeutic yoga for the Back and the Hips using a chair for support to improve muscular balance.
Tuesday
CORE, BACK
4-16-24
"Core Foundations Four Day 2" Video 545 (30 mins.)
NEW! Released at 6:00am EST. Integration of multi-joint isometrics for improved trunk extension using a yoga block and strap
To add an extra 30 minutes, add Video 354 "Lower Back Mobility," Work to strengthen your lower back with a mini ball and bodyweight for improved mobility.
Wednesday
CORE, CHEST, SHOULDERS
4-17-24
"Core Foundations Four Day 3" Video 546 (30 mins.)
NEW! Releases at 6:00am EST. Trunk Extension calisthenics exercises using a sponge ball as resistance and a chair or barre for support.
If you want two add 30 minutes, try Video 264 "Pilates Fusion: Upper Body" combining Yoga, Pilates, and TheraBand exercises
Thursday
CORE, GLUTES, HAMSTRINGS, CALVES
4-18-24
"Core Foundations Four Day 4" Video 547 (30 mins.)
NEW! Releases at 6:00am EST. Strategic resistance training to stimulate muscles that produce extension in the trunk and spine using dumbbells and a TheraBand.
If you want an extra 30 minutes, add Video 208 "Compound Leg Workout" incorporating many joint actions essential to strengthening the lower body using dumbbells
Friday
CORE, ARMS, SHOULDERS
4-19-24
"Core Foundations three Day 5" Video 543 (30 mins.)
NEW! Releases at 6:00am EST. Stability ball training to create extension in the trunk and spine using bodyweight and dumbbells as resistance.
If you want an extra 30 minutes, try Video 493 "Iso-Dynamic Chest and Shoulders" with isometric exercises for the chest and shoulders using a stability ball fused with dumbbells.
Saturday
FULL BODY
4-20-24
"Mini Ball Challenge" Video 203 (60 mins)
The sponge ball is used for strengthening the core, adding joint support, and improving mobility.
Sunday
REST DAY
4-21-24
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This Coaching Guide will give you direction in which workouts 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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Vide0 544 | Core Foundations Four: Day 01 (30 Minutes) with Lauren Eirk
In this full week of extension workouts, we will practice isometric joint positions in the sagittal plane from the hip, shoulder, and spine. As we begin our week, it is important that all our muscles are activated and responsive. For this reason, we are starting with isometrics.
Isometrics can...
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Video 384 | Gentle Hip and Back Yoga (30 Minutes) with Lauren Eirk
This gentle Yoga routine will lower your stress, activate underperforming muscles, and help rejuvenate your body. You will need a chair for the entire practice. This routine is a slower-paced Yoga practice for all fitness levels, since the chair makes it easier to transition from one move to th...
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Video 545 | Core Foundations Four: Day 2 (30 minutes) with Lauren Eirk
In this workout, we will use the yoga strap and block to help create resistance into the upper, mid, and low back regions to move into trunk extension. Practice backbends in standing, lunging, single leg balance, seated, prone, and supine bridge positions. We will target the rear shoulder, glut...
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Video 354 | Lower Back Mobility (30 Minutes) with Lauren Eirk
The lower back is a common area of tension with a lot of people due to joint wear and repetitive activities. In this workout, we begin with some mobility evaluation techniques followed by some core isometrics. Next we will be moving in and out of positions to create some great muscle contractio...
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Video 546 | Core Foundations Four: Day 3 (30 minutes) with Lauren Eirk
These core calisthenics exercises use concentric and eccentric resistance training, moving in and out of positions with bodyweight as resistance. The focus of this workout is trunk extension. Experience some traditional core exercises such as hip extension, forward bends, quadruped, prone backb...
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Video 264 | Pilates Fusion Upper Body (30 Minute Workout) with Lauren Eirk
Strengthen the upper body using a variety of exercises and fitness modalities. In all the years I have been in fitness, fusion workouts are hands-down the most popular. They give you just enough of each program to add creativity and improve effectiveness!
We will start with some supine Thera...
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Video 547 | Core Foundations Four: Day 4 (30 minutes) with Lauren Eirk
In this workout, dumbbells are added to many of the back-bending exercises we have been incorporating, such as standing pulldowns, rows, back bends, hip extension and glute bridge variations. To target the muscles in this plane of motion, we will be using a combination of dumbbells and Theraband...
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Video 208 | Compound Leg Workout (40 Minutes) with Lauren Eirk
Compound lifts are any strengthening exercise where you’re using more than one muscle group at the same time. These exercises are efficient, since they work several areas at once. In this way you can get more benefits in a shorter period of time. The lower body exercises in this workout will al...
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Video 548 | Core Foundations Four: Day 5 (30 minutes) with Lauren Eirk
As we finish week four, the focus is learning to improve joint stability and balance, placing more workload on our neuromuscular system. This workout incorporates the stability ball in a variety of extension exercises. It is the best tool to work your core, due to its curved shape. It is often...
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Video 493 | Iso-Dynamic Chest and Shoulders (30 minutes) with Lauren Eirk
In this workout, we will perform several isometric exercises for the chest and shoulder in various stability ball positions. Also, we will combine concentric and eccentric contractions using dumbbells.
Start with the stability ball alone as a resistance to press into for purposeful isometrics. ...
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Video 203 | Mini Ball Challenge (55 Minute Workout) with Lauren Eirk
The mini ball or "sponge ball" is such a versatile tool to enhance many exercises by adding support as well as challenge. Notice how the placement of the ball can increase your overall awareness of which muscles should be targeted in an exercise. The mini ball can greatly improve the health of ...
