One Week Workout Schedule: 6 Workouts You Can Do at Home + Bonus Cardio Burn

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Hi Everyone!

Are you ready to make some healthy choices this week? I hope you said yes, because I am ready to make some positive decisions right along side you. So let’s start with a plan.

The Workout Plan: This week I selected 6 workouts, plus a ten minute bonus cardio workout. All of the workouts can be done with no equipment, however, a few of them do use dumbbells and/or a jump rope. If you don’t have equipment don’t fret. Here at BenderFitness we aim to focus on all workouts that you can do from anywhere without spending a ton of money on equipment.

Jump Rope segments can always be done without a rope. The dumbbell exercises can be completed with body weight, or with something from around the house to add some resistance: water bottles or weighted bags can be used. If you have another idea post it in the comments below!

You can choose to add the cardio bonus to any workout. You should also customize the workouts based on your own goals and current fitness level. How can you do this? I’m so glad you asked! ‘You can modify by varying how many times you go through each workout. For example, you can go through workout #1 once, or you can repeat it up to 3X. You can do that workout in conjunction with the bonus cardio workout, or on it’s own. Not up to the cardio bonus, but want an extra burn? Go for a run, power walk, or hop on a bicycle. This is your health and your body. A huge part of a successful fitness journey is customizing it to your needs.

Hold Yourself Accountable: Any good plan benefits from accountability. Have you ever found that giving yourself a deadline gets you moving? Decide now how many workouts you are going to get in this week and pick a tracking method. I like writing my workouts down on my calendar, as well as doing photo check-ins after my workout.

The calendar gives me a quick visual. If I see a few days in a row without a workout written down I know it’s time to get myself moving again. The photo check-ins remind me that I am a part of the BenderFitness Team. Your check in posts motivate me to keep doing what I’m doing, and hopefully mine motivate you in return.

During the last week I focused on getting myself back on track and into the groove. Let’s commit to sticking to healthy choices together.

My Workouts this Week: As you guys know, I have a busy toddler so although I plan to repeat workouts I am often only able to get in one round. I will be posting my personal check-ins for the workouts on Instagram and Facebook. I will let you know how many rounds I get in. I will also be teaching yoga on Monday and Friday this week (if you want to sub a yoga workout for one of the workouts below you can pick one HERE). A friend is coming over to watch my son this week so I can film new workouts for a new workout challenge I have starting next month. That means I will likely modify my workout schedule a bit this week, but my goal is to follow the schedule below right along with you guys.

New Workouts: At the risk of repeating myself: We have more workouts headed your way! I am working on a new challenge for the month of October.

Have fun with this week’s workout schedule! 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:

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

Cardio Bonus: 10-Minute Cardio Fat Burner: Bonus Cardio Workout

  1. High Knees
  2. Mountain Climbers
  3. Burpees
  4. High Knees Lateral Jump
  5. Frog Hopper
  6. Plie Jump
  7. Tuck Jump Burpee
  8. Russian Kicks
  9. Heel Tap Squat Jump
  10. Donkey Kick

Repeat 1-3X

Workout 1: 30-Minute Full Body Workout

Interval Timer: 20 Rounds of 40/50

Reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 40-60 seconds of cardio between each exercise.

*Perform Cardio Burst of Choice between each exercise: High Knees, Jump Rope, or Burpees*

  1. Curtsy Lunge & Curl-Right
  2. Curtsy Lunge & Curl-Left
  3. Down Dog/Dolphin Press
  4. Sit to Stand Thigh Sculpt-Right
  5. Sit to Stand Thigh Sculpt-Left
  6. Side Plank Leg Lift-Right
  7. Side Plank Leg Lift-Left
  8. Windshield Wiper Dips
  9. Lunge Jump Squats
  10. Down Dog Toe Touch Stretch-Right
  11. Down Dog Toe Touch Stretch-Left
  12. Pretzel Lift-Right
  13. Pretzel Lift-Left
  14. Squat to Curtsy Lunge Kick-Alternating
  15. Warrior Deadlift to Row-Right
  16. Warrior Deadlift to Row-Left
  17. Side Plank Hold-Right
  18. Side Plank Hold-Left
  19. Single Leg Frogger Pushup
  20. Wood Chopper-Alternating

Repeat 1-2X

Workout 2: 20-Minute HIIT Core & Legs:

Set your timer for 15 rounds of 30/50. 
30 Seconds Core. 50 Seconds Max Reps. 

-Core Series
1. High Knees
-Core Series
2. Burpees
-Core Series
3. Squat Kick (right)
-Core Series
4. Squat Kick (left)
-Core Series
5. Side Lunge Kick (right)
-Core Series
6. Side Lunge Kick (left)
-Core Series
7. Superman Squat Jump
-Core Series
8. Round Kick Double Jab (right)
-Core Series
9. Round Kick Double Jab (left)
-Core Series
10. Tripod Jump (right)
-Core Series
11. Tripod Jump (left)
-Core Series
12. Side Plank Knee/Lift (right)
-Core Series
13. Side Plank Knee/Lift (left)
-Core Series
14. Frogger
-Core Series
15. X-Jumps

Repeat 1-3X

Workout 3: Tight Body Fat Burner Workout:

Intervals: 15 Rounds of 10/50.

Beginner: 10 Reps, 30 Second High Knees
Intermediate: 15 Reps, 40 Second High Knees
Advanced: 20 Reps, 50 Second High Knees

1. High Knees
2. Mountain Climber Pushup
3. Wood Chopper (right)
4. Wood Chopper (left)
5. Prone Elbow Twist
6. Walk the Plank Step Outs
7. Ball Pull or Frogger
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

Workout 4: Core & Arms Workout: 10-Minutes

1. Burpee
2. Twisting V-Up
3. Walk the Plank
4. Russian Twist
5. Superman Push-up
6. Oblique Drops (right)
7. Oblique Drops (left)
8. Frogger Push-up
9. Side Plank Hip Drop with Leg Lift (right)
10. Side Plank Hip Drop with Leg Lift (left)

Repeat 1-3X

Workout 5: Jump Rope & Butt Sculpt

Set your Interval Timer for 15 rounds of 10/50.  

1. Jump Rope
2. Burpee
3. Jump Rope
4. Warrior Deadlift (right)
5. Jump Rope
6. Warrior Deadlift (left)
7. Jump Rope
8. Bulgarian Split Squat (right)
9. Jump Rope
10. Bulgarian Split Squat (left)
11. Jump Rope
12. Single Leg Sit to Stand (right)
13. Jump Rope
14. Single Leg Sit to Stand (left)
15. Jump Rope

Repeat 1-4X

Workout 6: 15-Minute Dumbbell Sculpt

Max reps 10/50 (15 rounds)
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Plank Row

2. Squat and Press

3. Tricep Extension

4. Lunge Row (right)

5. Lunge Row (left)

6. Dumbbell Swing (right)

7. Dumbbell Swing (left)

8. Split Squat (right)

9. Split Squat (left)

10. Romanian Deadlift

11. Dumbbell Heel Press & Curl

12. Wood Chopper (right)

13. Wood Chopper (left)

14. Warrior III Curl (right)

15. Warrior III Curl (left)


8 thoughts on “One Week Workout Schedule: 6 Workouts You Can Do at Home + Bonus Cardio Burn

  1. Anonymous

    Thank you so much for your accountability in still posting for your audience!
    I have been following you since about 6 years know!
    And still love your workouts! I always feel stronger and healthier with it!
    May God bless you and your family always and may He pour down blessings upon blessings for yall! ☺

  2. Carla Kay Huffman Itie

    Thanks so much! I love the weekly schedule and have done all of these workouts several times in the past…they are some of my favorites!

  3. Nicole from Sydney

    I’m absolutely spent after the 15 minute Tight Body workout… who’d have thought after just 15 minutes?? I truly appreciate how efficient these workouts are and my body and mind thanks you 15 times over

  4. Kate

    Thanks for doing this, Melissa. I’ve been out of the workout groove for too long and this was perfect: seeing the workouts all at once so I can get mentally prepared for the week (and switch workouts depending on my time and energy). And having mostly shorter workouts (more doable for moms!). Your intro was especially helpful, reminding us to tweak it and make it work for us. Personally I don’t need tons of brand-new workouts… what’s most helpful is you curating them this way, THANK YOU, SUPERMAMA!

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