Week 1: #BFFitFall Workout Challenge: 5 Home Workouts Per Week

Please follow and like us:
Pin Share

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.

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

Workout #1: This is a 30-Minute Total Body Workout, with an included warm-up and cool down. You don’t need any equipment for this workout.

New Workout!  30-Minute Total Home Body Workout & Fat Burn: No Equipment Exercises

Workout #2: This is a Total Body workout, which the very talented Millionaire Hoy filmed for us when I had my son. I am excited to do this workout along with you all, because I was not able to do it the first time around.

20-Minute Fat Burning Workout with Millionaire Hoy

Workout #3:

Standing Core + Glutes Workout: Quiet & Apartment Friendly

Workout #4:

30-Minute Yoga Flow

Workout #5: Brand new Total Body Workout. Grab some dumbbells and you are ready to get sweaty!

Total Body Workout with Fat Burn

5 thoughts on “Week 1: #BFFitFall Workout Challenge: 5 Home Workouts Per Week

  1. Ashlee

    I really enjoyed the new workout that included warm-up and cool down. The standing core workout was a fun way to switch up the focus. Thank you for all you do!

  2. Angie

    Melissa you are amazing! Truly have changed my life in so many ways! Love receiving your emails and awesome work outs! So VERY much appreciated as I know how busy motherhood is….I have 2 busy boys :)) my 5 year old every time I’ve got a work out on says is that Melissa again mom 🙂

  3. Kate

    I loved loved loved the standing core and glutes one. I work out at night and it’s nice to be quiet and get a great workout without bouncing a lot. It also felt very diastasis-friendly! Thank you!

Leave a Reply

Your email address will not be published.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