Weekly Workout Program: 6-Home Workouts That Work! #BFBodyFit Week 6

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Hi Everyone!

Welcome to this week’s workout schedule. The video playlist is above (Click the three lines in the top left of the video to see the whole playlist for this week). I also posted links to the individual workout breakdowns below. If you prefer to see the written breakdown of each workout (instead of just following along with the video) you can scroll down and check those out.

We have a great workout program planned for this week.

Day 1: 21-Minute HIIT Full Body Workout. For this workout, grab some dumbbells, a chair (or something you can put your feet up on), and a jump rope. If you don’t have dumbbells or a jump rope you can complete all of the exercises with body weight.


Day 2: This 20-Minute Boot Camp Sculpt doesn’t use any equipment. It’s a great Total Body Workout, and can easily be performed as a LIIT routine. For a LIIT (Low Impact Interval Training) version of this workout complete High Knees Marching for each cardio interval, and do a Plie Squeeze, instead of the Plie Jump.


Day 3: This is a Total Body HIIT workout that will get you moving and laughing. Working out with Jesse is always fun!

Day 4: This is a quiet, low impact, standing workout. You don’t need any equipment, but you will get a great workout for your core and glutes.

Day 5:  Tighter Tush and Abs workout. When I filmed this workout, I combined it with running one mile mid-workout. Another great option is to pair it with my 10-Minute Jump Rope Workout for a bonus cardio burst.

Day 6: 23-Minute Yoga Fitness Flow. Don’t skip yoga! This great stretch and strength flow will help prevent injuries. Flexibility is an important part of fitness.


Thanks for working out with me! Have fun this week, and let me know which workout is your favorite! You can follow along with the workout video playlist above, or the individual workout breakdowns below.

❤ 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 

Day 1:

21-Minute HIIT: Full Body Workout

Day 2:

20 Minute Boot Camp Sculpt Workout- No Equipment Exercises

Day 3:

20-Minute HIIT Boot Camp: Thigh & Belly Fat Burning Workout-No Equipment


Day 4:

Standing Core + Glutes Workout: Quiet & Apartment Friendly

Day 5:

Tighter Tush and Abs: Full Length

Day 6:

23 Minute Yoga Fitness Flow





One thought on “Weekly Workout Program: 6-Home Workouts That Work! #BFBodyFit Week 6

  1. Erin

    First off, you guys are kicking my booty this week… which I love! 2nd Do you have any yummy recipes you have recently made? I’m a foodie so I also enjoy the recipes you share as well! Thanks for always keeping us fit and healthy!

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