6-Month Home Workout Challenge: Week 13 #BFBodyFit

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Hi Everyone!

Welcome back for Week 13 of the #BFBodyFit Home Workout Challenge!

We have 6 great workouts on the agenda for the week. We are focusing on compound exercises. That means we are utilizing movements that require us to use multiple muscle groups at the same time. It’s a great technique to maximize your workout in a short period of time. I utilize compound exercises in almost all of my workouts.

You will find each full length workout video and exercise breakdown below.

Dealing with Low Motivation Days:

Sometimes, getting started is the hardest part of the workout. This is my secret for staying motivated to exercise: If you find yourself struggling with motivation, try my 5-Minute Rule. If you really don’t want to workout, start your workout anyway, but give yourself permission to quit after 5-Minutes. For me, the hard part is getting started. Even though I give myself permission too quit, once I get started I have enough motivation and determination to keep going.

Let’s face it. We all have days where we don’t feel like exercising. Building consistency, even on the days when you just don’t want to, will help build your mental fortitude and foster a “can do” attitude. Creating a consistent routine doesn’t just help you build physical strength, it improves your mental strength as well.



Making Healthy and Nutritious Food Choices:

Many people struggle with the nutrition side of health and fitness. I don’t believe that any food is inherently good or evil (that means no foods are completely off limits for me.) I do believe that we should focus on eating a variety of foods that have rich nutritional content. It’s also important to pay attention to how foods make you feel.

I aim to keep 50% of all of my meals vegetables or fruits. The more natural colors your plate has, the wider the nutritional range of what you are eating. This doesn’t always happen, but focusing on incorporating this technique helps to keep me full, satisfied and eating a lot of nutritious and balanced meals.

I hope you enjoy this week’s workouts! Let me know what you think!
 Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Workout 1:

Mountain Climbers
Reverse Plank Leg Lift
Temple Tap Abs
Side Plank Hip Lift – Right
Side Plank Hip Lift – Left
Warrior Deadlift – Right
Warrior Deadlift – Left
Squat and Press
Plie Lift – Right
Plie Lift – Left
Burpee
Donkey Kick
Lunge Jump
Pop Up
High Knees
Complete this routine 1-3X

Workout 2:

1. Plie Squat Press
2. Down Dog Cross (right)
3. Down Dog Cross (left)
4. Side Lunge Lift (right)
5. Side Lunge Lift (left)
6. Runners Lunge Kick (right)
7. Runners Lunge Kick (left)
8. Leg Series (right)
9. Leg Series (left)
10. Forward Fold Stretch

Workout 3:

Set Your Timer: 12 Rounds of 10/50.
High Knees
Wall Abs
Tuck Jump
Lunge Jump
Skier
Frogger
Side Plank Knee Rotation-Right
Side Plank Knee Rotation-Left
High Knees
Heel Tap Toe Reach
Jump Squat
V-Reach
Repeat 1-3X

Workout 4:

Warm-Up:
Side Squat Reach-Alternating
Lateral Hop with Reach
Forward/Backward Kick-Right
Forward/Backward Kick-Left
Plie Squat Kick-Alternating
Workout:
Twister Leg Lift Situps
Squat Jump with Floor Tap
Lunge Kicks-Right
Burpees
Lunge Kicks-Left
High Knees
Chair Elbow Twist
Mountain Climbers
Split Squat-Right
Russian Kicks
Split Squat-Left
Jumping Jacks
Thigh Squeeze Leg Lifts
Sumo Pushups or Pushup Rows
Tricep Jack Leg Lift
Bicycle
Repeat 1-3X

Workout 5:

Sit-up to Side Plank Lift-Right
Sit-up to Side Plank Lift-Left
Mountain Climbers
Square Squat Jumps
High Knees
Sumo Push-up
Jump Squat
Leg Series-Right
Leg Series-Left
Mountain Climbers
Leg Squeeze-Right
Leg Squeeze-Left
High Knees
Side to Side Squat
Jump Squat
Repeat 1-3X

Workout 6:

Set your timer for 21 Rounds of 10/50. 
1. Jump Rope
2. In/Out Squat
3. Camel Reach
4. Toe Touch Plank
5. Tricep Squat Leg Lift (right)
6. Tricep Squat Leg Lift (left)
7. Bow Lift
8. Ab Lean Pulse
9. Superman
10. 3-Way Plank (right)
11. 3-Way Plank (left)
12. Pendulum Abs
13. Seated Twist
14. Down Dog Bent Knee Lift (right)
15. Down Dog Bent Knee Lift (left)
16. Scissor Abs
17. Wide Leg Toe Tap Situp (right)
18. Wide Leg Toe Tap Situp (left)
19. Jump Rope
20. In/Out Squat
21. Camel Reach
Repeat 1-3X
Optional: Pair with 15-30 Minutes Cardio.

Workout 7:

Rest Day!

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