Weekly Workout Schedule: #BFBodyFit Week 11

Please follow and like us:
Pin Share



Hi Everyone!


Welcome me to this week’s workout schedule! It’s a great week to set some goals, and make them a reality. On the agenda this week, we have six workouts and one rest day. Each workout can be done once, or repeated up three times.

Push yourself outside of your comfort zone, while also listening to the signals of your body. The workout playlist is above, or you can find the individual workout breakdowns/videos below.

Set your goal number of workouts for the week, and keep a workout log. Tracking your progress will help keep you accountable. Putting your goals in writing can help you to successfully achieve them.

If you decide to use the template above, be sure to tag me in your goals. I will post my workout goals for this week on Instagram: @benderfitness

Please tag me in your workout photos! I love to see you doing Benderfitness workouts so I can cheer you on. Being a part of an online fitness community can help you stay on track!

Have fun with your workouts!


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:

15-Minute HIIT: Full Body Home Workout

Day 2:

10 Minute Quick HIIT Core Workout with Stability Ball

Day 3:

16-Minute HIIT Full Body Fat Burn: No Equipment, Body Weight Workout

Day 4:

HIIT the New Year Hard: Workout 4: Full Body Standing Dumbbell Workout

Day 5:

15 Minute Cardio HIIT All Over Fat Burn Workout & Thigh Sculpt

Day 6:

Bikini Prep/Body Sculpt Challenge: Workout 9: Back Strength and Stretch

Day 7: Active Rest Day







Leave a Reply

Your email address will not be published.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