Week 1: Workout Schedule: Free Home Workout Program

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Hi Everyone!

Welcome to this week’s workout schedule. I have 5 workouts in this week’s rotation.

This week’s #BFBodyFit Workout Schedule includes the following types of workouts:

HIIT Workout
LIIT Workout
Strength Training Workout
Total Body or Area Focused Workout (This one will rotate)

This workout combination style provides cardio, strength training, and flexibility training. The combination will help you achieve your ultimate health and wellness, and help with injury prevention. I have been incorporating more focus into my workout style to creating a holistic approach.

Since having my son, I struggle at times to get in all of my workouts. This approach, and schedule, helps keep me on track. It’s important to incorporate all facets of fitness to maximize your physical health.

Making progress with my splits.

This winter has been physically and mentally challenging for me. It has been brutally cold and snowy. In fact, I woke up this morning to several inches of snow outside again today. I’m thankful for home workouts, but I definitely miss the ability to go outside for a walk or run. I do most of my walking and running with my son in the running stroller, so during bad weather it isn’t an option for me anymore. I am anxiously anticipating the change of seasons, and increased warmth and sunshine.

I have been focusing on meditation, and organization at home to help improve my focus. I find that when I am home, if things are disorganized, I have trouble focusing on my self care and wellness. My to-do list lingers with guillotine like intentions, and I find it harder to be present and committed to my workouts. The problem with that is, my son is one. Having a one year old, means there is a pervasive amount of disorganization occurring at any given moment, and it flows into my workout space.

This week, my organization goal is to declutter and donate. I have been making a lot of progress, but we still own too much stuff. Living in a less cluttered/cleaner space is linked to decreased stress and improved food choices. Did you know that clutter is actually linked to over eating?

Getting organized at home. Hanging photos and checking off my To-Do list.

The Home Organization Project: Below are some of the things I have done so far. 

  • Frame and Hang Photos (photos and frames have been hanging around and creating clutter)
  • Organize clothes and toys my son has outgrown
  • Get rid of clothes we no longer like/wear (not done with this)
  • Declutter Tupperware drawer and recycle anything we don’t use
  • Declutter the top of the fridge
  • Get rid of socks with no match

We hosted our first Easter over the weekend (usually one of my sisters hosts the holiday), and my organization, prep, and planning made the holiday go smoothly and stress free for myself and our guests.

Easter Place Setting

I created a menu, and did as much prep as possible the day before, to limit my obligations on the day of. The result, was a beautiful family holiday, where I got to enjoy my time with everyone instead of stressing about getting everything done. Do you have any organization tips or techniques?  Comment below and let me know.

I look forward to working out with you. Let me know how you like this week’s scheduled exercise program.

Enjoy enjoy the exercises. There are 5 routines for you to try this week.

Have fun!

❤️ Melissa

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

For my non fitness related posts I am on instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Workout 1:

Bikini Prep Body Sculpt: Plyo Cardio Fat Burn: 15 Minute HIIT: Workout 11

Lower Body Sculpt & Shape: Home Workout for Butt, Thighs & Legs


Dumbbell Interval Sculpt: Full Body Workout: HIIT Body Sculpt

Fit & Healthy Workout Challenge: Day 12: 30-Minute Yoga Flow


Full Body Sweat: 15 Minute HIIT (body weight workout)

6 thoughts on “Week 1: Workout Schedule: Free Home Workout Program

  1. Heather Poletti

    Your post today parallels my life. I have five children( ages 17, 16, 13, 2 and 3 months)so there is always clutter somewhere and being cooped up this winter has not helped. My workouts are intermittent and I find it really difficult to totally Focus on my workouts because I always have 50 thousand things on my brain. Looking forward to nicer weather so I can incorporate more physical activity into my daily activities.

  2. Leah

    Hello! I totally get how you feel. I spent every day, all day, cleaning up toys WHILE my children were playing with them. Literally following them around picking up anything they weren’t, at that very second, playing with. Only to have them pull it out again (duh). As a stay at home mom, I felt out of control looking at clutter all day. I was stressed, couldn’t sleep, was very short tempered and yes, I certainly snacked to ease the anxiety. I was a person who HAD to have order or my mind couldn’t settle. By the time the third kid rolled around my husband suggested I just let one tiny mess go untended to every day. And leave it there to look at and get used to. A few months of baby steps like that and I was able to happily let my kids play and clean the messes at the end of the day, rather than all throughout the day. I guess I trained myself to be desensitized to some clutter here and there. Hang in there. This too shall pass!!!!!!

  3. Jodi

    Hello , my name is Jodi , I have recently lost 62 pounds after having my 3rd baby I started at 210 currently range from 148-150 I am 5’6 and have a medium frame I just have one problem from having my children I have this stubborn excess belly fat and skin that just won’t seem to go away with a super clean diet and a mixture of workouts so I came across your YouTube channel and just started your 30 day challenge and you have been such a inspiring to be so far and I’m gonna work my ass off until I can get the rest of my problem area off if you have any tips I would Love your advice on what may help with the lower of abdomen area , I just want to say thank you so much for making free videos , specially for people like me who have no idea what they are doing and don’t have time to get a personal trainer having 3 children ! Just thought I’d let you know you are awesome for that !
    Thanks much love -Jodi

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