Weekly Workout Schedule: Five Workouts You Can Do at Home

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Hi Everyone!

It’s that time again…Workout Time!

My schedule has been really challenging lately, and I haven’t been able to post as much as I would like. So today I am sharing a workout schedule for the whole week. That way you can reference this blog post for your workouts, and any additional workouts I post are a bonus (or can be done during next week’s workout schedule).

I posted a warm-up, five workouts, and a stretching video that can be completed after your workout. You can add 30-Minutes of cardio of your choice to any workout. The workouts can be done 1-3X (on their own or with cardio). Make the selection that is best for your body and goals. You should include 1-2 full rest days each week. 

Below you will find the link to the full workout breakdown for each routine, as well as the individual video. If you want to see the workout breakdown where each exercise is listed click on the link in the workout title above each video.

My Workouts: Classes at Penn State Beaver start up again today. I am teaching a Yoga course this semester, so I will be getting in yoga flows at least 2X per week. This is a beginner class so we will be starting with an introduction to Sun Salutations. You can find a Sun Salutation Video Here if you would like to add this to your routine. Sun Salutations are a wonderful full body exercise.

New Instagram: I created a secondary Instagram account. I keep my BenderFitness account workout specific, but I created a new account: @Melissa_Bender_Life 

I will still be posting on my @BenderFitness account, but if you want to see more generalized posts you can follow me on the new account. I can’t promise it will be exciting. Most likely it is going to include lots of photos of books, because I am obsessed with reading. It will be posts that aren’t workout specific. I try to keep my BenderFitness account more streamlined.

New Workouts: We have more workouts headed your way. We are really honing in on having a filming schedule again so I can blog more consistently. With help from our friends we are making it happen.

Have fun with today’s workout! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of 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

Always Remember to Warm-Up Before Your Workouts! It helps you maximize the benefits of your workout and get a better burn, and also helps reduce your risk of injury. 

Warm Up:

Workout 1: 

20-Minute HIIT: Core and Legs Workout

Workout 2: 

16-Minute Total Body Workout: No Equipment

Workout 3:

Standing Workout: Lower Body

Workout 4: 

Tight Core Body Weight Workout

Workout 5: 

Full Body Shake Down Workout Breakdown Link

Post Workout Stretch: 


7 thoughts on “Weekly Workout Schedule: Five Workouts You Can Do at Home

  1. John DeRoule

    I don’t want to bother Melissa for I know how busy you can get with an infant. A good nights sleep is a dream! . Ha ha I just wanted to write, my wife and I did one of the older of Melissa’s 20 min workouts last night at 10pm. Today due to scheduling were able to do an earlier workout today doing workout 4. These are very complete with excellent instructions on how to use the proper form for each exercise. I have so many friends in their 40s and 50s who I cannot get to join crossfit or a fitness program at a local gym. I refer them to Melissa’s site so they can get a great workout at home and I hope they help support her.

  2. Deb Parsons

    Requesting a modification for Russian kicks. I just cannot sustain that hop/movement for an extended amount of time. Would omitting the “hop” while completing the rest of the movement (kicks) be acceptable? Also, what muscle groups does this include. I’m not strong enough to tell yet. Lol! I try though. 🙂

    • benderfitness

      You can omit the hop. 🙂 Focus on engaging your core as you go through the movement. You are activating several muscle groups during that exercise. You can also choose to substitute mountain climbers if you want to maintain the cardiovascular benefits of the movement. 🙂

      I hope that helps!

  3. Hillary


    I love your workouts and you are so inspirational. Can you tell me how often I can do the HIIT workouts? I know they are intense and we shouldn’t do them every day, right? On off days, what can I do? Regular cardio? Strength? I’m a beginner.

    • benderfitness

      Hi Hilary,

      One of the main things is learning to listen to your body. Take 1-2 full rest days per week. You can do a gentle activity such as walking or stretching, but it will help your muscles heal/recover. You can definitely incorporate cardio into your routine’s. Generally if I add cardio it’s around 30-minutes, and I pair with with 1 round of the workout of the day (core day is always a good one to pair with cardio).

      The most important thing is learning how to listen to your body. Rest when needed, as you grow stronger you can vary the routine more. 🙂


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