Weekly Workout Schedule: Total Body Home Workout Plan

Please follow and like us:
Pin Share

Hi Everyone!

Are you ready for this week’s workout schedule? This week’s plan will work your entire body. It includes workouts for burning fat and strengthening your core, arms, back, legs, and glutes. This is a fantastic home workout schedule. The workouts are quick, but you can repeat them up to three times each day if you want to increase the intensity. If you only have time for one round that’s okay too! I often have questions or comments from people asking if it’s worth doing “just” one round. The answer is Absolutely! Push yourself hard during your one round, and pair it with healthy food choices.

Don’t be afraid to modify your workouts to suit your own needs. For example, if you are a fitness warrior and you want to increase the intensity you can add a weighted vest or dumbbells to the workouts to increase the challenge. If you are unable to jump during a specific exercise substitute the low impact variation for that workout move. Not sure what substitutions to make? Leave a comment!

Typically any jumping exercise is a harder variation of a basic movement (IE Squats become Jump Squats). It doesn’t mean that anything is wrong with doing the basic movement, we are just increasing the challenge, and varying the intensity of the workout. Variety helps prevent your body from adjusting and allows you to break through any plateaus.

A huge part of building a healthy lifestyle is learning what works best for your body. That doesn’t mean you can’t push yourself beyond your current limitations. It just means recognizing the healthiest way to build your strength.

As Bruce Lee Said: Adapt what is useful, reject what is useless, and add what is specifically your own. 

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. Jesse has been out of town so we were unable to film, but he is headed home and we will be back to our routine soon.

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

Don’t forget to include a Warm-Up and Cool Down.

Workout #1: Tight Body Fat Burning Workout:

Workout #2: 10-Minute Booty Sculpt Workout:

Workout #3: Standing Workout Combo:

Workout #4:  Quick Arm & Back Workout and 10-Minute Tighter Tummy Workout:

Workout #5: Yoga Stretch & Strength:


10 thoughts on “Weekly Workout Schedule: Total Body Home Workout Plan

  1. Dana

    Melissa, I really love your workouts. General Question: if I don’t repeat this particular workout and go on and do another, is that good or bad? I don’t like repeating! It may be a matter of discipline or some attention issues I maybe have, but I love variety. I’d love to hear your thoughts on the importance of repeating the same workout and maybe the benefits? Or does it matter?

    Thank you so much!!

  2. Nicole from Sydney

    Fantastic…really enjoyed the burst of fat burner today. I will feel so much better afterwards both mentally and physically. Thanks Melissa

  3. Melanie

    For those people wondering if its worth it if they only do one round, I can tell you from experience that it is . A few years ago I was very sick due to Takayasu Arteritis and as a result overweight by about 30 pounds. I started a very similar workout routine to this which was only 12 minutes a day and I only did it 3 days a week. After the first 8 weeks of doing that and cutting all sugars from my diet, I began to lose weight and in the next 12 weeks I lost 2lbs every week. I also was able to get off all 8 medications the doctors had me on because I had regained my health. The doctors will never say I’m cured but I believe that keeping up with exercising and eating healthy keeps the disease in remission. Now that I follow Bender fitness my aim is to do 5 workouts per week! Thanks for the motivation and great workouts Melissa!

  4. Alicia

    I’m so happy I found your YouTube page! Having a weekly workout schedule is EXACTLY what I’ve been looking for! There are so many workout vids on YouTube, and I never know which ones develop a nice all around workout plan. This takes the guesswork out of that. Thank you!!

Leave a Reply

Your email address will not be published. Required fields are marked *