Weekly Workout Schedule: #BFBodyFit Week 20

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Hi Everyone!

Welcome to a new workout week! I have a great list of workouts on the agenda this week. We are actually starting off working out with Jesse. Get ready to crack-up during your workout, because he is sure to have you laughing at least once during the routine. His energy is contagious, and he is sure to keep you motivated during your workout.

Day 1: Total Body HIIT

Day 2: HIIT Core

Day 3: Dumbell Sculpt

Day 4: Lower Body Shaper

Day 5: Core and More Cardio HIiT

Day 6: 35-Minute Yoga Sculpt (Don’t skip this! I know a lot of people skip yoga day, but the benefits are immense. A well rounded fitness routine involves Cardio Training, Strength Training and Flexibility Training.)

Day 7: Rest Today. You’ve earned it, and your body builds muscle when you rest. You can have an active rest day (walking, another gentle yoga day) if you feel up to it.

Set your goal for the week (number of workouts) and track your progress. I like to mark my workouts on a calendar, so I have an easy visual. It helps keep you from skipping workouts, so you are more likely to stay on track.

Last night I filmed a Facebook Live workout. It was an intense Tabata workout, and it will be showing up in next week’s workout routine. If you haven’t checked it out yet, head over to Facebook.com/MelissaBenderFitness and let me know if you would like to see more live workouts. They will still be uploaded to YouTube, but I thought it was a fun change to workout live with everyone. Your feedback helps me decide if it’s something we will continue to do.

 Personally, I thought it was a fun change, to do a Live workout. We always do Real Time Workouts, so that wasn’t much different, but it was nice to picture you guys working out with me at the same time.

For this week’s Bonus Challenge: I want you to focus on your relationship with food. Unfortunately, working in the fitness injury I see a lot of unhealthy relationships with food. I want you to take a look at your eating habits and how they make you feel. Having a healthy relationship with food is more important than sticking to a “perfect” diet.

Its tempting to view foods as “evil” or “good”, but food isn’t inherently either. Food is just more or less nutritious. If you eat something less nutritious it doesn’t make you a failure or a bad person. Just find the balance of eating mostly nutritious foods.

I also encourage you to take pleasure in eating. Whatever you are having, try to take the time to enjoy your meal. It helps you feel more satisfied when you are eating mindfully. Food fuels your body, and it should make you feel good.


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: https://www.patreon.com/BenderFitness



Workout 1:

20 Minute Boot Camp HIIT: Body Weight Workout

Workout 2:

30 Day Challenge: Day 6: 16 Minute HIIT for a Tighter Core


Workout 3:

30 Day Challenge: Day 25: 15 Minute Dumbbell Sculpt

Workout 4:

30 Day Challenge: Day 8: Lower Body Shaper

Workout 5:

Core & More Cardio Workout: 15 Minute HIIT Bodyweight

Workout 6:


35-Minute Yoga Flow: Lean Strength and Stretch




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