6-MONTH HOME WORKOUT CHALLENGE: WEEK 17 #BFBODYFIT

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Hi Everyone!

Welcome to a new week of workouts! We have six excellent home workout routines on the agenda for the week. I am excited to start this week with you!

This week, we have a fantastic total body workout plan on the agenda. You can find the video playlist and individual workout breakdowns at the bottom of this post.

Day 1:

Total Body Sculpt and Fat Burn. It’s been ages since I last did this workout. I’m excited to go through it again today. Push for Max Reps with good form.

1. High Knees
2. Mountain Climber Core Lift
3. Wood Chopper (right)
4. Wood Chopper (left)
5. Prone Elbow Twist
6. Walk the Plank Step Outs
7. Ball Pull or Mountain Climber
8. High Knees
9. 3-Part Abs
10. Hip Drop Side Plank (right)
11. Hip Drop Side Plank (left)
12. Speed Skater (Side Lunge Reach)
13. Burpee
14. Dive Bomber/Up-Down Dog
15. High Knees
Repeat 1-4X
Optional: 30 Minutes of Cardio

Day 2:

We have a Low Impact (but highly effective!) Lower Body Workout on the Agenda. Just because we aren’t jumping, don’t think that this workout won’t challenge you!

Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps
1. Standing Kick Back (right)
2. Standing Kick back (left)
3. Leg Series (right)
4. Leg Series (left)
5. Plank Leg Lift (right)
6. Plank Leg Lift (left)
7. Chair Heel Pulse
8. Push-up Squat Reach
9. Cross Leg Hip Thrust (right)
10. Cross Leg Hip Thrust (left)
Repeat 1-3

Day 3:

Total Body Burn. A great Total Body exercise routine. Again, push for max reps. Intensity level is important. Push yourself to work outside of your comfort zone. Sweat, breath heavy, it helps progress your fitness level to work at a higher level of intensity.

Twisting Leg Lift
Squat Jump
Lunge Kick-Right
Burpees
Lunge Kick-Left
High Knees
Chair Elbow Twist
Mountain Climber
Lunge Squat-Right
Russian Kicks
Lunge Squat-Left
Jumping Jacks
Criss Cross Leg Lift
Pushups
Tricep Jack Leg Lift
Bicycle
Repeat 1-3X
*This workout kicked my butt (as you will see in the video). I only went through it 1X.*

Day 4: We have a Cardio Fat Burning Workout on the agenda for today. Focus on form, and max reps. If you need a break, take it and then get right back into the routine.

High Knees
Superman Pushup
Squat to Lunge Jump
Temple Tap Abs
Burpee High Knees
Sumo Squat
Frogger
V-Up
Mountain Climbers
Pendulum Squat
Lunge Jump
Spiderman Pushup (or Plank)
Russian Kicks
Side Plank Hip Lift (right)
Side Plank Hip Lift (left)
High Knees
Repeat 1-3X
Optional: Pair with 30 Minutes Cardio of Choice

Day 5: We have a Core focused routine on the list today. If you want a bonus Cardio Burn (I love combining core with cardio) click on the workout breakdown for the day, and you will find an extra core video. No worries if the core routine is enough for the day! Listen to your body.

All Levels Max Reps During Each 50 second interval, 10 seconds of rest between exercises. 
Repeat 1-3X
1.       Mountain Climbers
2.       Double Abs
3.       High Knees
4.       Double side plank (right)
5.       Double side plank (left)
6.       Monkey Jumps
7.       Tricep leg lifts
8.       Sumo Squats
9.       Low Ab Hold
10.     Sitting Ab Lift 
11.     Bridge Squeeze
12.     Burpee
Repeat 1-3X

Cardio Burn:

15 Rounds of 10/50
1. Jump Rope
2. Table Kick (right)
3. Jump Rope
4. Table Kick (left)
5. Jump Rope
6. Jump Kick (right)
7. Jump Rope
8. Jump Kick (left)
9. Jump Rope
10. Lunge Kick (right)
11. Jump Rope
12. Lunge Kick (left)
13. Jump Rope
14. Donkey Kick 
15. Jump Rope
Repeat 1-3X

Day 6: Quick and challenging Cardio is on our plan for today! Push yourself to get in Max Reps to work into your VO2 Max zone, and combine Cardio Burn with Strength Building Plyometric Exercises.

1. Burpee
2. High Knees
3. Lunge Jumps
4. Russian Kicks
5. Frog Squats
6. Jump Kick (right)
7. Jump Kick (left)
8. Mountain Climbers
9. X-Jump
10. Pushup to V-Up
11. Heel Tap Jump Squat
12. 3-Way Frogger
13. Plie Jump
14. Lunge Kick Switch
15. Burpee
Repeat 1-3X
*Optional Cardio Burn: Running or Jump Rope Fat Burn*
Bonus Burn

Day 7: Rest! You have earned it!

I am feeling super motivated to get in some great workouts this week. Lately, I have been very aware of how positively exercise impacts my mood and overall energy level. When I exercise I feel like a happier, healthier, and less stressed person. It really does wonders for me in so many ways.

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

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