6 Month Home Workout Challenge: Week 1: #BFBodyFit

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Hi Everyone!

Welcome to this Week 1 of my #BFBodyFit Home Workout Challenge!

Get ready to start working on your health, fitness and overall wellness. This is the first week of a 6-month home workout challenge. So grab a calendar or planner and start marking off each week’s workout.

Health should be a lifelong commitment, so this challenge is great for creating a healthy and consistent workout routine.

Ready? I hope you said yes! You will find each day’s workout video and workout breakdown below.

Day 1: We are starting the week off with a Full Body Workout. This routine incorporates plenty of Cardio, and Total Body Strengthening. I was dripping sweat by the time I finished this one. One round will take 20-Minutes to complete. If you’re up for the challenge, you can repeat the workout up to three times.

Prior to each exercise complete 30-seconds of cardio.
1. Lateral Hop
2. Lunge Knee- Right
3. Lunge Knee- Left
4. Mountain Climbers
5. Side Lunge Elbow
6. Superman Burpee
7. Hip Tap Crunch- Right
8. Hip Tap Crunch- Left
9. Oblique Twist Plank
10. Rock the Boat
11. Plié Squat Pulse and Lift
12. Leg Series- Right
13. Leg Series- Left
14. Down Dog Heel Press- Right
15. Down Dog Heel Press- Left
Repeat up to 3X

Day 2: Today’s workout is focused on the Lower Body. Grab some dumbbells (or complete with body weight if you are working your way up to resistance training), and a chair or bench (something you can put your foot up on). That’s all you need to get in a great Lower Body Workout. This routine will work your legs, thighs and glutes to burn and sculpt a stronger lower body.

Complete 10 reps of each exercise per leg.
Warrior (Single Leg) Deadlift
2. Leg Series
3. Pendulum Squats
4. Bulgarian Split Squat
5. Hydrant
Repeat this routine up to 5X.

Day 3: 20-Minute Boot Camp Sweat with Jesse. Get ready to be high energy, because Jesse has a way of motivating you to really get you moving! I can never make it through one of his workouts without laughing.

Intervals: 15 Rounds of 30/50.
or
Reps:
Beginner: 10 Reps, 30 Seconds Cardio
Intermediate: 15 Reps, 30 Seconds Cardio
Advanced: 20 Reps, 30 Seconds Cardio
*Cardio of Choice Between Each Exercise. Our selection was High Knees.
Overhead Squat
Lunge Kick: Right
Lunge Kick: Left
Temple Tap Abs
Burpee
Elbow Tap Side Plank: Right
Elbow Tap Side Plank: Left
Leg Lift
Hip Lift
Alternating Hip Thrust
Plank Side Tap: Right
Plank Side Tap: Left
Elevated Leg Adduction: Right
Elevated Leg Adduction: Left
Donkey Kick
Repeat 1-3XIntervals: 15 Rounds of 30/50.
or
Reps:
Beginner: 10 Reps, 30 Seconds Cardio
Intermediate: 15 Reps, 30 Seconds Cardio
Advanced: 20 Reps, 30 Seconds Cardio
*Cardio of Choice Between Each Exercise. Our selection was High Knees.
Overhead Squat
Lunge Kick: Right
Lunge Kick: Left
Temple Tap Abs
Burpee
Elbow Tap Side Plank: Right
Elbow Tap Side Plank: Left
Leg Lift
Hip Lift
Alternating Hip Thrust
Plank Side Tap: Right
Plank Side Tap: Left
Elevated Leg Adduction: Right
Elevated Leg Adduction: Left
Donkey Kick
Repeat 1-3X

Day 4: 12-Minute Ab Toning Workout. This is a great routine to build strong and leaner muscles throughout your core. It’s a low impact routine, so no jumping, but it’s highly effective.

Day 4: 12-Minute Ab Toning Workout. This is a great routine to build strong and leaner muscles throughout your core. It’s a low impact routine, so no jumping, but it’s highly effective.

intervals: 12 Rounds of 10/50.
Reps:
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps
Knee Plank Series (right)
Knee Plank Series (left)
Temple Tap Abs
Hip Drop Side Plank (right)
Hip Drop Side Plank (left)
Cobra Lift
Rainbow Plank (right)
Rainbow Plank (left)
V-Up
Side Plank Leg Series (right)
Side Plank Leg Series (left)
Reverse Plank Leg Lift
Repeat 1-3X (Photo Tutorial Below)

Day 5: 30-Minute Total Body Home Workout. Grab your dumbbells, and a chair for this workout routine. It’s a great full body exercise program. If you don’t have dumbbells, you can complete this workout with bodyweight.

Interval Timer: 20 Rounds of 40/50
Reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 40-60 seconds of cardio between each exercise.
*Perform Cardio Burst of Choice between each exercise: High Knees, Jump Rope, or Burpees*
Curtsy Lunge & Curl-Right
Curtsy Lunge & Curl-Left
Down Dog/Dolphin Press
Sit to Stand Thigh Sculpt-Right
Sit to Stand Thigh Sculpt-Left
Side Plank Leg Lift-Right
Side Plank Leg Lift-Left
Windshield Wiper Dips
Lunge Jump Squats
Down Dog Toe Touch Stretch-Right
Down Dog Toe Touch Stretch-Left
Pretzel Lift-Right
Pretzel Lift-Left
Squat to Curtsy Lunge Kick-Alternating
Warrior Deadlift to Row-Right
Warrior Deadlift to Row-Left
Side Plank Hold-Right
Side Plank Hold-Left
Single Leg Frogger Pushup
Wood Chopper-Alternating
Repeat 1-2X

Day 6: Stretch and Strength, all rolled into one workout routine. Today’s workout combines Yoga, Pilates and some BenderFitness moves into one great workout fusion. Challenge yourself to try it!

Day 7: Rest today! You’ve earned it! Always incorporate at least one full rest day into your workout week. It’s fine to stay active, but aim to keep your heart rate lower today so your body can recover and gain strength. Rest is just as important to your program, as the workouts are. Don’t skimp out on your rest.

💪🏼

Have fun with this week’s workouts! Be sure to check-in throughout the week. It will help you stay on track and be accountable for sticking to your workouts.  I love to hear about your progress, and how many workouts you get in during the week. I am recognizing a lot of the names from my daily check-in posts, and I absolutely love your consistency.

Thanks for working out with me! Have fun this week, and let me know which workout is your favorite!

❤

 Melissa

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

For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

8 thoughts on “6 Month Home Workout Challenge: Week 1: #BFBodyFit

  1. Anonymous

    Thank you for this!!! I’m excited for every one of these! It is time to get back on track for me. This is the perfect motivation.
    Happy New Year

  2. Kari

    Thank you for being so diligent with creating weekly workout schedules! It makes it so easy to come to your site pick one for the day of the week and get after it! Have followed along for over 5 years and always love working out with you!!

  3. Britt B.

    Hey Melissa, Did Day 1 today. Wow, what a workout!!!!!
    Question for you, I had acl reconstruction on my knee yrs ago, but I still have knee issues. Won’t ever be normal again unfortunately! Lateral movements like the lateral lunges, hop, and slides really aggravate my knee….do you have some ideas for alternatives/modifications? I did squats instead of the lunges and just a side step instead of the lateral hops. Unfortunately I always have to modify, just my life, but looking for ideas to have in my back pocket for when those moves come up.
    Thanks. Love your workouts! they always kick my butt!!!!

    • benderfitness

      Pendulum Squats, In/Out Squats, and standard squats are some great alternatives. Half Moon Pose and Standing Lateral Leg Lifts would also target the same muscles.

      There are so many ways to target the same muscles. I hope those ideas help! I love seeing people who are aware of what their body needs and adjust accordingly. It shows that you’re really in tune with your body. Keep up the great work! <3

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