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Weekly Home Workout Schedule: #BFBodyFit Week 17: 6 Home Exercise Routines

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Hi Everyone!

Welcome to a new week of workouts! We have six excellent home workout routines on the agenda for the week. I am excited to start this week with you!

This week, we have a fantastic total body workout plan on the agenda. You can find the video playlist and individual workout breakdowns at the bottom of this post.

Day 1: Total Body Sculpt and Fat Burn. It’s been ages since I last did this workout. I’m excited to go through it again today. Push for Max Reps with good form.

Day 2: We have a Low Impact (but highly effective!) Lower Body Workout on the Agenda. Just because we aren’t jumping, don’t think that this workout won’t challenge you!

Day 3: Total Body Burn. A great Total Body exercise routine. Again, push for max reps. Intensity level is important. Push yourself to work outside of your comfort zone. Sweat, breath heavy, it helps progress your fitness level to work at a higher level of intensity.

Day 4: We have a Cardio Fat Burning Workout on the agenda for today. Focus on form, and max reps. If you need a break, take it and then get right back into the routine.

Day 5: We have a Core focused routine on the list today. If you want a bonus Cardio Burn (I love combining core with cardio) click on the workout breakdown for the day, and you will find an extra core video. No worries if the core routine is enough for the day! Listen to your body.

Day 6: Quick and challenging Cardio is on our plan for today! Push yourself to get in Max Reps to work into your VO2 Max zone, and combine Cardio Burn with Strength Building Plyometric Exercises.

Day 7: Rest! You have earned it!

I am feeling super motivated to get in some great workouts this week. Lately, I have been very aware of how positively exercise impacts my mood and overall energy level. When I exercise I feel like a happier, healthier, and less stressed person. It really does wonders for me in so many ways.

We celebrated an early Thanksgiving last night with my family. It was my first time hosting and cooking. I was nervous, because I never cooked a Turkey before, but I was very happy with how everything turned out. We have another Thanksgiving meal to look forward to later this week with Jesse’s side of the family.

It will probably come as no surprise to you, that I get most excited about the plethora of vegetables at Thanksgiving. We had Ginger Apricot Glazed Carrots, Lemon Garlic Asparagus, Broccoli, Cauliflower, Sautéed Kale, Green Bean Casserole and more. Do you have a favorite Thanksgiving dish?

I hope you have fun with the workout schedule this week! Let me know in the comments below, or by checking in on Facebook or Instagram what you thought of the workouts. Do you like longer workouts, or enjoy the flexibility of a shorter workout?


❤️ 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:


Workout 1:

Workout to Burn Fat & Sculpt a Tighter Body: 15 Minutes Per Round (HIIT)

Workout 2: *Note: In this post I mention having a car accident. This was a few years ago when I was pregnant with my son. Not a new incident! 😘

Low Impact Lower Body Workout: No Equipment Legs, Thighs & Butt Workout

Workout 3:

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

Workout 4:

16 Minute Cardio Fat Burn: HIIT & Sculpt: No Equipment Body Weight Workout

Workout 5:

Kickin’ Cardio Fat Blast & Love Handle Loser Core Workout

Workout 6:

HIIT the New Year Hard: Workout 7: 15 Minute Cardio HIIT Fat Burn




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