Workout Schedule: One Week of Home Workouts

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Hi Everyone!

It is a brand new week, and I have a new workout schedule for you! This schedule includes five workout days, one stretch day, and one rest day.

Any of the workouts below can be repeated and/or paired with up to 30-minutes of Cardio. For best results aim for 30-60 minutes of total workout time per day. Total workout time includes the daily workout and any cardio. You do not have to do all of the workouts below each day. Just choose one workout. They are listed as Day 1-6. If you want to combine any of the workouts you can.

Don’t be afraid to modify the schedule if you need too. Listen to your body. A huge part of creating a healthy lifestyle is learning what your body responds best too. Focus on form during each exercise. If you need rest take it. Exercise should improve your health and overall fitness. If you see signs of overtraining, ease back, rest, and return when you are ready.

Equipment: I use dumbbells and a jump rope in a couple of the videos below. You can do rope-less jumping. If you don’t have dumbbells:  Use something from around the house, or body weight if you don’t have any equipment. If plyometric exercises are too intense for you modify to do a low impact variation (IE Squat with Glute Squeeze can be substituted for a Jump Squat).

Remember: There is always a way to modify or substitute an alternate exercise. If you need suggestions for an exercise leave a comment below.

I have been MIA from workouts due to IT Band syndrome. Today will be my first trial run day. I am going to do a gentle warm-up and try an easy run. My Half Marathon is less than 3 weeks away, and I have been unable to run. For the next few weeks I am planning on just focusing on easy runs-as long as my IT Band cooperates.

During my Half Marathon I am fundraising for Love146 to help prevent human trafficking of children. It’s very important to me to be able to run this race, because it 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. Donations are tax deductible.

Walking with Maverick. Taking it easy while my IT Band heals.

I hope you enjoy this week’s workout schedule! Let me know what you think! I feel terrible that I haven’t been able to film any new workouts lately. I miss doing it! I can’t wait to be back to 100%, and get this hurdle cleared. I will check in with everyone on Instagram & Facebook to let you know how the run goes. Hopefully it is all good news, and my knee feels great! Wish me luck!


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:

Day 1:

Sweat, Burn & Sculpt: 18-Minute Fat Burning Workout for Core/Abs

Day 2:

Jump Rope & Butt Sculpt: 15-Minute HIIT

Day 3:

On the Mat: Core Training for a Tighter Midsection

Day 4:

Full Body Shake Down HIIT: 15-Minutes

Day 5:

Lower Body: Shape and Strengthen

Day 6:

Stretching for Runners: IT Band, Shin Splints, Hip Flexors & Back

Day 7: Rest Day

9 thoughts on “Workout Schedule: One Week of Home Workouts

  1. Jana Muratori-Asaro

    Hi Melissa, I’m writing to let you know that my daughter enlighten me to your website and I am an avid viewer. In fact when I visit my daughter in San Fransisco (I live in Vermont) we always warm up before our jog with one of your daily workouts. Thanks you so much. You have challenging and interesting workouts. Always look forward to them (except maybe the burpees!) Keep up the good work!

  2. Anonymous

    The Full Body Shake Down is gem of a work out! I cannot believe i have never seen this one before. I have done it 4 X in two days.
    Next one for me is your Day 1 routine, looks awesome!

  3. Twyla Lowe

    So glad I came across your site! Looking forward to following your routines to strengthen my core and better my health. You share a lot of great information!! ♥

  4. Alicia

    Love the sweat burn and sculpt! I did one round, cause of time. Sweating!!
    Looking to do another round and a quick run after work (and before kids get home from school, lol)yikes!
    Since doing your workouts, my abs are the strongest they’ve every been!
    I am doing a duathlon this Saturday- your workouts have really helped me train for the race! Thanks!

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