Weekly Workout Schedule: #BFBodyFit Week 26

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Hi Everyone!

Welcome to this week’s workout schedule. I hope you are ready for a great week of exercise to make your body stronger and improve your endurance.

This week we have some body weight workouts, and a couple of weighted workouts that use dumbbells. If you don’t have dumbbells, you can grab something from around the house to add some resistance to your workout.

Don’t be afraid of adding muscle to your body. Muscle makes you stronger, gives your body shape, and significantly increases your metabolism.

Using HIIT techniques is great for building lean muscle mass, and burning fat. It will improve your strength and endurance at the same time. You will notice in our workout schedule below, I included a stretching routine for Day 7. Incorporating flexibility training is a great way to keep your body safe and healthy.


Stretching helps maintain your full range of motion, and decreases your risk of injury.

When you stretch, don’t bounce into a movement, and don’t push to the point of pain. You may feel slight discomfort as tight muscles stretch, but if it feels painful (like an injury) ease back. Muscles and flexibility respond to time and consistent practice.

Have fun, and let me know what you think of the workout schedule for this week. Feel free to tag me on Instagram with your workout check-ins! I love cheering you on, and seeing you workout with me.

Let’s get stronger together! Enjoy!

 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:

Workout 2:

Workout 3:

Workout 4:

Workout 5:

Workout 6:

Workout 7:

Active Rest Day or Flexibility Day.

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