#BFFitFall Weekly Workout Schedule: Week 4

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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: https://www.patreon.com/BenderFitness

Click Here for Week 1 Workouts

Click Here for Week 2 Workouts

Click Here for Week 3 Workouts

Workout #1: 

Brand New! Total Body HIIT Cardio Fat Burning Workout. You can do this workout with body weight, or grab a dumbbell. This total body routine is a great fat burning, strength building workout. One round takes about 18-Minutes.

18-Minute Total Body Fat Burning Workout

Workout #2:

Total Body HIIT. You don’t need any equipment for this routine. Just a little bit of space, and you are ready to go!

16-Minute Total Body Workout: No Equipment


Workout #3: 

New Workout! This is a quick, 16-Minute Per Round Workout Focused on the Core and Lower Body. This is a great Low Impact Routine that will challenge you, and doesn’t require any jumping, so it’s a quiet and apartment or hotel room friendly workout.

Core and Legs Workout: Exercise for Belly, Glutes, Thighs and Calves


Workout #4: 

This workout is great for burning fat, and sculpting lean muscles. The muscles in your lower body are fantastic for getting in a great burn, because they are some of the largest muscles in the body. This routine will allow you to isolate your legs, and focus on correcting muscular imbalances in the body.

Quick Lower Body Workout


Workout #5: 

New Workout! This is a Quick workout that is focused on sculpting and shaping your Abs from every angle. This exercise routine will really work your core, and you can do it without any equipment.

Quick Core Workout: No Equipment Belly Sculpting Exercises



4 thoughts on “#BFFitFall Weekly Workout Schedule: Week 4

  1. Grace Richards

    Thank you for the motivation this month! I definitely needed it today. I got in 25 mins of interval running (3 mins run 2 mins walking) and one round of last weeks 10 min standing dumbbell workout. Dripping with sweat by the end of it! xxx

  2. Carla Kay Huffman Itie

    I got all your workouts in this month, plus a few of your older ones on a few days. My cardio endurance went way up, my energy and mood are up, I feel my legs are stronger when I squat down throughout the day. Hoping you have a November challenge, maybe with added cardio options each day too!

  3. Erika White

    Hey Melissa,

    I am a HUGE fan. I have been following you for over 5 years. I do your workouts at least 4x per week. I love your style, motivation, and pure passion for overall health and fitness.

    My email to you is in regards to helping me out…

    I am getting married in a few months (04/14/18). I am BEYOND excited and cannot wait for my BIG day. A day I have been dreaming about for years. That being said, I am trying SO hard to get into amazing shape. Following your workouts, running, eating clean, etc. However, I am NOT seeing the results I want.

    Can you help me? I would LOVE you to implement a workout/eating plan for me. I am willing to pay you WHATEVER. I just really want to feel beautiful on my wedding and NOT uncomfortable in my body.

    Either way, please let me know your thoughts!

    Thanks Melissa 🙂


  4. JRow

    Have been using your workouts for several years now and am consistently moved by your kindness and your fitness ability. I have had two kids, and lost 35 pounds after the first and 55 after the second. I am a firm believer that consistency and staying positive are the keys to improved fitn as and overall well-being. Thank you for all you do to better the lives of countless individuals who draw strength from your workouts. As a 44 year old woman, I’m fitter in body and mind than I have ever been.

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