Weekly Home Workout Schedule: #BFBody Week 14

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Hi Everyone!

Welcome to our weekly workout schedule!

This week, you have SEVEN fabulous workouts to look forward too! You can pick a workout for each day this week, or stack a couple of workouts on a day when you have more time. One of the benefits of home workouts: you can make them fit your schedule and routine.

You can find this week’s video playlist, and the individual workout breakdowns below.

We start out the workout with a brand new Total Body LIIT (Low Impact Interval Training) routine.

Day two, we move into a Total Body HIIT Workout. I use a jump rope in this routine, but you can do ropeless jumping if you don’t have a jump rope at home. Remember, there is always a way to modify a workout.

Day three is focused on strengthening all of the muscles of your core. You will work your core muscles from every angle with this routine.

Day four is a treat! You get to do a Total Body Workout with Jesse. He is super fun and motivating. He will get you laughing at least once during the workout. Leave a comment and let us know if you want to see him film more workouts.

On Day five you will be focused on strengthening your lower body. Grab a chair and a dumbbell or two for some added resistance. We are focused on building muscle to sculpt our lower bodies.

Day six, we are working the entire body again with a quick, 15-minute per round HIIT. If you are up for it, you can repeat the workout to make it longer.

On Day seven, we are stretching and recovering, with a great yoga stretch flow. Don’t skip yoga day! I know a lot of people skip, but it is amazing for your body.

I hope you enjoy this week’s workout program! Let me know what you think! Tag me in your workout check in posts. Being part of a supportive fitness community can help you stay on track and meet your goals.

I’m excited to keep incorporating new workout routines into our weekly schedules. I have some great new workouts to share with you!

❤️ Melissa

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

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Workout 1:

Total Body, No Equipment Workout: Low Impact Interval Training (LIIT)

Workout 2:

Full Body Workout: Sweat and HIIT

Workout 3:

Belly Fat Banisher Workout: Ab & Fat Burn HIIT

Workout 4:

The Sweaty Sixteen: 22 Minute HIIT Full Body Home Workout: Body Weight Boot Camp


Workout 5:

Quick Lower Body Workout + Lower Body Challenge Move: 15-Minute HIIT Home Workout

Workout 6:

Full Body Sculpt & Sweat: 15 Minute HIIT Body Weight Workout

Workout 7:

Yoga Stretch and Recovery Workout


One thought on “Weekly Home Workout Schedule: #BFBody Week 14

  1. jennifer

    i think this is one of my favorite weekly workout schedules, thank you! I kind of did a variety of them all week, usually stacking 2 a day, super fun. i still have a difficult time with side planks, and leg work when lying on my back — my back wants to arch, and i just don’t have the strength to do any side planks. i have to always modify these moves. what can i do to strengthen these areas? thanks melissa!

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