Welcome to this week’s Home Workout Schedule! We have six workouts on our planner this week, so get ready to get in some amazing workouts.
Plan out your workout days, and write them on your calendar to stay accountable and on track.
A couple of the workouts in this week’s schedule require equipment (dumbbells, jump rope and a chair), however, if you don’t have equipment you can do the exercises with Bodyweight only.
There is always a way to modify the workouts to suit your needs! This home workout program is meant to give you a great way to build your strength, endurance, health, and fitness from anywhere, for free.
Accountability is an important part of consistency, so feel free to check in by commenting below, or posting and tagging BenderFitness on your social media posts.
Don’t forget to have fun, push hard and work up a sweat! We are excited to workout with you!
21-Minute HIIT Full Body Workout. For this workout, grab some dumbbells, a chair (or something you can put your feet up on), and a jump rope. If you don’t have dumbbells or a jump rope you can complete all of the exercises with body weight.
This 20-Minute Boot Camp Sculpt doesn’t use any equipment. It’s a great Total Body Workout, and can easily be performed as a LIIT routine. For a LIIT (Low Impact Interval Training) version of this workout complete High Knees Marching for each cardio interval, and do a Plie Squeeze, instead of the Plie Jump.
This is a Total Body HIIT workout that will get you moving and laughing. Working out with Jesse is always fun!
This is a quiet, low impact, standing workout. You don’t need any equipment, but you will get a great workout for your core and glutes.
Tighter Tush and Abs workout. When I filmed this workout, I combined it with running one mile mid-workout. Another great option is to pair it with my 10-Minute Jump Rope Workout for a bonus cardio burst.
23-Minute Yoga Fitness Flow. Don’t skip yoga! This great stretch and strength flow will help prevent injuries. Flexibility is an important part of fitness.
Thanks for working out with me! Have fun this week, and let me know which workout is your favorite! You can follow along with the workout video playlist above, or the individual workout breakdowns below.
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