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Weekly Workout Schedule: #BFBodyFit Week 18

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Hi Everyone!

Welcome to our weekly workout schedule. I have seven workouts on the agenda this week. As always, you can find the video breakdown below, as well as the individual links to each workouts video/breakdown.

I am back to filming new workouts this week. Last week was crazy. We had two Thanksgiving celebrations (I cooked one!) and I threw my sister, Kristen, a baby shower. She is due with her first baby in January.

If you have been following BenderFitness for a while you will remember Kristen from the wedding prep workouts she filmed with me a few years ago. I’m so excited to have another baby joining our family.

I am in workout clothes or scrubs about 90% of the time, so I was also excited to wear real clothing, and high heels. It’s funny. I used to wear heels on a daily basis, but I think my feet have forgotten how to do it. By the time we were cleaning up after the shower, I threw on a pair of socks and reveled in the feeling of my feet being flat on the ground.

I included seven workouts on this week’s schedule. You should still aim to have one full rest day. You can either skip one workout, or stack two workouts to get them all in. Workouts this week range in length from 10-minutes to 30-minutes per round. You also get in a great workout with Jesse. His energy and humor make working out fun.

Jesse and I haven’t filmed a workout together since the 5-year Anniversary of BenderFitness. I may have to plan another double-trouble workout with both of us.

As always, focus on maintaining proper form during each exercise. Go for maximum repetitions during each movement. If you need to take a break, that’s fine, just get right back into it when you are able.

For HIIT workouts, it’s totally normal to sweat and breath heavy. The intensity level will maximize your workout in a shorter amount of time. This workout technique leads to larger/faster gains in muscle strength and power, as well as aerobic improvements in your cardiovascular fitness level. Before you know it, you will be getting in more reps, and feeling strong, healthy and energized after each workout.

Bonus challenge this week: take a moment each day to be thankful for your physical body. Be appreciative of what your body is capable of, and the strength you are cultivating with your workouts. As human beings, we have a tendency to be critical, but practicing gratitude helps us to feel more joyful in our everyday lives. When I use the hashtag #BFBody and #BFBodyFit, it doesn’t just stand for BenderFitness. It also stands for Best Friend Body. Treat your body as you would your best friend. Be kind to yourself. Nurture yourself. Support yourself. Kindness grows kindness. When you start with yourself, you will find that you have more kindness and compassion to share with others. ❤️

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.


❤️ 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: *Note: This is a workout I filmed a while ago. The photos of me pregnant are not current. 😘

19-Minute Fat Burn: Body Weight Home Workout

Workout 2:

Postpartum & Beyond: Week 5: Workout 29: Lower Body + Core Shaping Workout & Cardio Bursts -30 Minute Home Workout

Workout 3:

Fit & Healthy DietBet Workout Challenge: Day 4: 20 Minute Full Body Workout: Boot Camp HIIT-No Equipment Workout-Burn 200 Calories Per Round

Workout 4:


10 Minute Chair Workout: Low Impact: Arms, Abs, Legs

Workout 5:

15 Minute Full Body Toning Workout

Workout 6:

Postpartum & Beyond: Week 5, Workout 32: Sweat & Sculpt 15 Minute HIIT

Workout 7:

10-Minute Booty Sculpting Workout








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