Weekly Workout Schedule April 30-May 6

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Hi Everyone!

I hope you are ready for a fresh week of workouts! This week’s workout schedule includes 6 workout days and one rest day. I encourage you to set yourself a goal number of workouts that you want to complete this week. Mark them down on a calendar as you go so you can see your progress. Having a visual aid for your workout days will help you stay on track and achieve your goals.

As always, listen to your body and adjust the workouts as needed. Focus on maintaining good form during each exercise. Push yourself, but don’t sacrifice form.

My first Half Marathon. I completed it in 1:46.

My personal workout schedule is going to be a little bit different this week. This is the final countdown to my Half Marathon. My race is this weekend. During my Half Marathon I am fundraising for Love146 to help prevent human trafficking of children. This is such an important cause. If you are able to make a donation every dollar helps! You can do so here: Love 146 Fundraiser. Your donation helps rescue children from slavery, and provide services and support to the children who are rescued.

I am filming new workouts this week and doing some light runs to make sure I am not too tired for my race on Sunday. This is the first time I am going into a Half Marathon feeling really worried. Although my IT band hasn’t been giving me any trouble I haven’t done any long runs at all. My training and even my normal running schedule has been minimal so my goal is just to get through the race. I have no time or speed goal. I just want to make it through with no discomfort or pain in my IT Band (or anywhere else!)

Next week I will be back to working out with you and following the schedule with you.

Have fun with the workout schedule! Let me know what your goal is, and if you enjoy the workouts!


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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Day 1: 

All Around Fit, Running Cross Trainer: 

1. Runners Lunge Kick (right)**
2. Runners Lunge Kick (left)**
3. Dive Bomber
4. Bicycle
5. Forward Fold Leg Lift (right)
6. Forward Fold Leg Lift (left)
7. Side Plank Pushup
8. Leg/Hip Lift
9. Curtsy Lunge Kick (right)**
10. Curtsy Lunge Kick (left)**

*5 Minute Run or Cardio of Choice
(**I used a 20 lb dumbbell on these exercises during rounds 2 & 3)

Repeat 1-3X

Day 1 Cardio Option: 

Day 2: 


Day 2: 20-Minute Body Weight HIIT Workout: Core Sculpt + Cardio Fat Burn

Buy a Gymboss now. Timer Set for 5 Rounds of 10/50.
Help BenderFitness Get a New Camera: https://www.patreon.com/BenderFitness.
*Each Section will take 5 minutes. You can pause the video and grab some water in between sections. *

Section 1: Core Sculpt 1

  1. Sumo Plank Jack
  2. Temple Tap Abs
  3. Crunch & Tap
  4. Leg Series-Right
  5. Leg Series-Left

Section 2: Jump Rope Cardio Burn

  1. Jump Rope
  2. High Kness Jump Rope
  3. Jump Rope
  4. High Knees Jump Rope
  5. Jump Rope

Section 3: Core Sculpt 2

  1. Down Dog Hop-Right
  2. Down Dog Hop-Left
  3. Side Plank Leg Lift-Right
  4. Side Plank Leg Lift-Left
  5. Reverse Plank Leg Lift

Section 4: Cardio Fat Burn

  1. High Knees
  2. Burpees
  3. High Knees
  4. Burpees
  5. High Knees

Repeat this workout 1-3X

Day 3: 

10 Minute Standing Workout: Abs, Thighs and Butt
Set your timer for 10 rounds of 10/50.

1. Standing Kick
2. Table Kick (right)
3. Table Kick (left)
4. Double Elbow/Knee Tap (right)
5. Double Elbow/Knee Tap (left)
6. Figure 4 Extension (right)
7. Figure 4 Extension (left)
8. 90 Degree Knee (right)
9. 90 Degree Knee (left)
10. Forward Fold Reach

Repeat 1-3X

Day 4:

15 Minute Beach Body Breakdown

1. Burpees
2. Rolling Ab Crunch
3. Lunge Jump
4. Burpees
5. Spiderman Plank
6. Goddess Squat/Side Kick
7. Burpees
8. Russian Kicks
9. Single Leg Warrior 3 Squats
10. Burpees
11. Rotating Side Plank with Leg Lift
12. Alternating Pistol Squats
13. Burpees
14. Leg/Hip Lift
15. In/Out Jumps

Day 5:

Tight Butt & Thighs Workout

Set your timer for 10 rounds of 30/50.

*During Each 30 Second Cardio Interval complete the Kettlebell Swing, High Knees, Jump Rope or Ropeless Jumping.

-Cardio Interval
1. Jump Squat
-Cardio Interval
2. Warrior Kick (right)
-Cardio Interval
3. Warrior Kick (left)
-Cardio Interval
4. Pendulum Chair (right)
-Cardio Interval
5. Pendulum Chair (left)
-Cardio Interval
6. Plie Jump
-Cardio Interval
7. Runners Lunge Lift (right)
-Cardio Interval
8. Runners Lunge Lift (left)
-Cardio Interval
9. Table Leg Abduction (right)
-Cardio Interval
10. Table Leg Abduction (left)

Repeat 1-3X
Optional: Pair with 15-30 Minutes Cardio of Choice.

Day 6: 

Day 7: Rest Day


16 thoughts on “Weekly Workout Schedule April 30-May 6

  1. Sarah moran

    Hey! Thanks for all your works outs! I LOVE THEM! I am a runner. How do you balance training and doing these types of workouts? I tend to either just run ( usually training for a race) or just do these workouts. How can I do both?

  2. Katheryn

    Hope you feel good on your run this weekend and do not have pain. Thank you for listing the exercises when pulling up the weekly schedule on your website; I go off the website. I either broke a rib or injured a muscle so I have really had to evaluate the ab, plank and burpee exercises the last 2 months. I just started gentle burpees one day this week to see how I feel and I’ve never been so happy to do a burpee!!!

  3. Gio

    Hi Melissa, I’ve been referred to you, I just saw your videos today and I loved them. I need to loose weight mostly on back and belly. I weight 65 kg and want 55. I’m almost 40 and I run 35 min 3xweek I also do QIGong 50 min every morning but CAN NOT LOOSE WEIGHT. Please tell me which of your videos should i follow. Thx a lot

  4. Suz

    Melissa I appreciate your energy, your workouts and for you just being real! Keep up the incredible work & God Bless!!

  5. Great workouts. It’s finally getting warm in South Dakota and warm weather excites me more to workout than the cold months. Thanks Melissa. Good luck on run half marathon. I ran a half when I turned 40 and afterwords I thought one time was enough!

  6. Becki

    Wishing you all the best in your half – enjoy it! I think you have a great attitude! I have been in your situation numerous times and I know how challenging it is to be planning and doing all you can to meet your goal. Sometimes our bodies aren’t always able to do what our minds are willing to do. When it all comes together, it is amazing! I’ve learned to be appreciate what I am able to do and try not to take it for granted. Wishing you health!

  7. Nicole from Sydney

    Loving the weekly schedule… variety and autonomy for the week! I feel great as I did a huge incline walk to a Lighthouse with my children and just did the thigh/butt workout for an added burn to my day. Thanks Melissa and good luck with the half!❤️

  8. Anonymous

    I love the 15 min beach body breakdown. I’m in love with the rolling ab crunch. I could feel it the next day. It is a great one.

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