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#BFFitFall Week 3 Workout Challenge

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Hi Everyone!

Welcome to this week’s workout schedule! For the month of October I am challenging you to get in five workouts per week! It’s going to be a mix of new and throwback workouts. This is Week #3 of the Challenge, but I have also included a link to the Week 1 and Week 2 workouts below.

I created a playlist for this workouts on my youtube channel. If you follow my workouts on a smart tv, or other device I definitely recommend subscribing to my channel: Melissa Bender on Youtube.

The challenge is to get your body moving at least 5X this week. I will update this schedule as the new workouts are released. Feel free to add your own twist on the routines, by adding in some walking or running.

Use the hashtags #BenderFitness and #BFFitFall on social media when you do your check in posts.

Have fun with this week’s workouts! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises and the schedule.


PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 

For my none fitness related posts I am on instagram as @Melissa_Bender_Life

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:

Click Here for Week 1 Workouts

Click Here for Week 2 Workouts

Welcome to Week #3. 

Workout #1: 

Total Body HIIT Cardio Fat Burning Workout. If you’ve worked out with Jesse before you know you can expect a high energy, fun workout. This is a workout we taught to our group Boot Camp class, but you can do it in your living room or anywhere you want.

20-Minute Boot Camp Sweat: Full Body Fat Burning

Workout #2:

10-Minute Workout to Sculpt Your Thighs and Butt.

10-Minute Workout to Sculpt and Shape Your Thighs and Butt

Workout #3: 

No Equipment Needed! Body Weight exercises that will boost your metabolism and help you build strength and burn fat. Both of my cats guest starred in my workout photos for this routine.

15-Minute Body Weight HIIT: Full Body Cardio Fat Burn

Workout #4: 

New Workout is Coming! In the meantime you can try this one: It’s a 10-minute per round HIIT Workout. Grab a dumbbell and you are ready to go!

Sweaty to Sculpted Workout

Workout #5: 

New Workout! Quick and effective, this Total Body workout will only take 10-minutes per round. This routine utilizes compound exercises and dumbbells to add resistance and increase your burn. Choose a weight that is challenging to you and you are good to go! This entire routine is completed from standing, so you don’t have to get down on the mat for any of the exercises.

10-Minute Standing Dumbbell Workout: Fast Total Body Workout

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