Welcome to #BFBodyFit Challenge Week 7!
We have six workouts and one rest day on the planner this week.
Get out your calendar, mark down your workout days, and keep yourself accountable. If you have a friend that is joining you for the challenge, check in with each other. Having an accountability buddy will help you stay on track.
Virtual buddies count too, so don’t hesitate to tag me in your workout posts on social media.
You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
We love cheering you on and seeing your progress along the way.
You will find the daily workout schedule below. These full length workout videos will help keep you on track each week. Don’t let motivation drive you, you decide to keep showing up and making it happen, even on the days when you don’t really feel like doing it.
People ask: How Do I Stay Motivated? The answer is, you keep doing it even on the days when you aren’t motivated. You make it a habit and show up. Your health is counting on it, and you have the power to impact your overall fitness and wellness levels.
*If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness
Today’s workout is a quick, total body routine. One round takes only 15-minutes, so you can repeat it if you have more time and want a higher intensity workout.
Push yourself on this one! If it feels easy, it’s time to aim for more reps (with good form). You should be sweaty and breathing hard. We are working on building lean muscle, burning fat, and improving our cardiovascular system and overall fitness level.
Workout Day 2 is focused on the core. We are going to work your abdominal muscles from every angle. A strong core helps protect your back, posture, and is key to overall health and wellness.
Repeat this quick routine up to three times on it’s own, or pair it with up to 30-minutes cardio of choice.
Remember, it’s always better to get in some exercise than no exercise. Get moving, and have fun!
Time to work the Lower Body! This routine is focused on the large muscles of the lower body: Glutes, Thighs, Calves, and will also get all of the smaller, intrinsic muscles.
You can utilize dumbbells to increase the challenge. I used two 20-lb dumbbells. If you don’t have dumbbells you can grab something from around the house: water bottle, a heavy pan, book bag: don’t be afraid to get creative!
For the last two days we isolated Glutes and Abs. Today, we are combining both with lots of great compound exercises to get your whole body an amazing workout.
This routine is focused on the Belly and the Booty! Quick, but efficient exercise program.
HIIT! Don’t Quit! This is a Total Body routine that will get your heart pumping. Challenge yourself to push the pace. Get sweaty, and try to workout at an intensity level of 8-9/10. Don’t be afraid to get out of breath and really sound like you’re working.
Pushing yourself outside of your comfort zone will help you improve your overall fitness.
It’s a stretch day! You’ve done fantastic workouts all week long. Now it’s time to stretch out! This routine is focused on the lower body, hips and lower back.
These stretches help maintain hip alignment, posture, and range of motion. Don’t skip the stretching!