Weekly Workout Schedule: Workouts You Can Do At Home

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Hi Everyone!

Are you ready for this week’s workout schedule? I have posted a full week of workouts below. All of the exercises can be done at home with little or no equipment.

Equipment: Jump Rope, Chair, Dumbbells. If you don’t have equipment you can modify. For jump rope you can do rope less jumping. For dumbbells you can use something around the house to add some resistance or complete the exercises with bodyweight.

Repeat: Each workout can be completed between 1-3X. You can do the workouts on their own, or pair them with some cardio. You should have 1-2 full rest days each week to allow your body to recover. Rest/recovery days help your level of fitness progress more quickly. I encourage you not to skip the yoga day (yes I am talking to you! I know you are thinking about skipping the yoga day.) Many people say yoga just isn’t their thing. That said, it is fantastic for your body, and will help you maintain flexibility, heal/recover more quickly, and prevent injury. Plus, my cats both make a guest appearance in my yoga video.

Weight Loss Challenge: For those of you with weight loss goals: My new DietBet Challenge starts on Wednesday May 17th. If you want a chance to win money for losing weight sign up for the challenge. Everyone who loses 4% of their body weight over the course of 4 weeks will win a portion of the jackpot. You can sign up at www.dietbet.com/BenderFitness

You will start seeing new workouts with the start of the new Dietbet Challenge.

Have fun with today’s workout!
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 get a babysitter (so we can film more often!), new camera, new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness 

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Day 1: 

40 Minute Full Body Workout

Day 2: 

16-Minute HIIT for a Tighter Core

Day 3: 

10 Minute HIIT Cardio Interval: Sweat Not Tears

Day 4: 

15 Minute Plank & Buns Workout

Day 5: 

Love HIIT: 10 Minute Dumbbell Workout

Day 6: 

20 Minute Yoga Flow and Stretch

Day 7:  Rest Day

7 thoughts on “Weekly Workout Schedule: Workouts You Can Do At Home

  1. You have a really nice body, Melissa. It’s my dream, lol. I jump rope 15 minutes a day but it’s not working. But now, I find out your channel, I will change my exercise plan with your guide. Hope it working.

  2. Melanie

    I love the weekly workout schedule. I appreciate you posting it. I injured my hip running this week so I have had to tone my workouts down. I did the 40 minute full body today and LOVED it. It was my first benderfitness stability ball workout. I have been doing a lot of hot yoga. Thanks for your amazing workouts. My husband just gave me my own gymboss this morning!

  3. Nicole from Sydney

    The 15 min buns and ab workout fit in so well for me today. In between a walk this morning and a party, I managed to complete this workout when I got home. Thanks for offering the flexibility and options! Truly makes working out with you a true pleasure!

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