Weekly Workout Schedule: #BFBodyFit Week 15: Home Exercise Program

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Hi Everyone!

Welcome to our workout schedule for the week! You can find the video playlist, and the individual workout breakdowns below.

We have a well rounded workout week, with a bonus focus on building a stronger core. A stronger midsection supports every exercise you do. You core helps you maintain proper form, and protects your back during exercise.


Of course, we will still be getting in an amazing Total Body Workout, over the course of the week. Each exercise routine can be completed 1-3X. Choose your number of rounds based on how you feel, and your fitness goals.

Always focus on using proper form, and modify the exercises as necessary. Sometimes, modifying is the best way to respect your body, and progress your strength and fitness.

Bonus goal this week: Do at least one activity (besides exercise) that is focused on your own self care. It can be, participating in an activity that brings you joy, getting a manicure, or taking a warm bath. Anything that makes you happy.

Often, people feel guilty for taking time to focus on their own self care. However, taking time to meet your own needs can help you to be more engaged in other areas of your life.

I have been taking time on a daily basis to meditate, and it helps me feel more present and less stressed. It’s also setting a great example for my son. When he gets angry, or hurt, he takes some deep breaths to help himself calm down. I think it’s very important to help children recognize their emotions, and also find effective ways to manage their own self regulation.

Practicing his breathing exercises.

I have been amazed at how quickly Maverick picked up some of the techniques that we are teaching him. It’s never too early (or too late!) to incorporate healthy lifestyle changes into your routine.

So many people live under the constant strain of stress. Stress has a significant, negative impact on your health and wellness. What techniques do you use to de-stress?

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.

❤️ 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:

20- Minute Total Body LIIT Workout: Low Impact, No Jumping, Apartment Friendly

Workout 2:

20 Minute: Core Cardio Fat Burn: HIIT

Workout 3:

40 Minute Full Body Workout: Fat Burning Body Shaping Home Workout (Real Time)

Workout 4:

Standing Tummy & Thigh Workout: 10 Minutes Per Round

Workout 5:

16 Minute HIIT: Great Full Body Workout with No Equipment

Workout 6:

Core & Fat Burning Plyo Workout: 26-Minute Home Workout

Workout 7:

Rest your body! Rest helps your body progress and make fitness gains! Don’t skip your rest day!



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