Weekly Workout Schedule: #BFBody Week 12

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Hi Everyone!

Are you ready to have an awesome week, and feel great? Me too! Exercise makes me feel amazing, and I am excited to share this week’s workout schedule with you.

For the week, we have 6 Fantastic workouts on the agenda. I posted the video playlist below, or you can check out the individual workout breakdowns to each routine by clicking on the daily links.

Take a minute to make a plan. How many workouts are you going to do this week, and when will you do them. Then stay accountable. Mark them off on your calendar or tag me in your check in posts throughout the week on Instagram or Facebook. Having a plan makes you more likely to succeed at sticking to the workouts.


Throughout the week, focus on supporting your workouts with good nutritious meals. For me, that means eating plenty of whole foods, vegetables, fruits, whole grains, lean meats, and staying hydrated. Below, I I clouded some photos of recent meals I cooked at home. I aim to incorporate vegetables with every meal.

Chicken and Vegetable Stir Fry

Eggs and Toast with Guacamole

Chicken, Quinoa and Peppers with a salad.

If you have a favorite healthy recipe, please share it in the comments below, or tag me in a post on Instagram or Facebook. Let me know if you would like me to start posting more meal ideas.

I recently took some time off from filming new workouts to focus on my own workout consistency, nutrition, and meditation. For a long time I have been struggling to find a balance, and taking a step back for a little while has really helped me to do that.

This week, I am getting back to filming new workouts. I will incorporate the new routines into next week’s workout schedule.

I hope you enjoy this week’s workouts! Let me know what you think!
❤️ 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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

The Workouts

Day 1: 20 Minute Full Body Workout

Day 2: Lean Lower Body Dumbbell Workout

Day 3: 15 Minute Body Weight HIIT

Day 4: 15 Minute Legs and Core

Day 5: 15 Minute Full Body Workout

Day 6: 15 Minute Total Body Workout and Cardio Burn

Day 7: Rest Day

The Workout Video Playlist: 

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