Weekly Workout Schedule: #BFBodyFit Week 21

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Hi Everyone!

Welcome to our weekly workout schedule! I’m a bit late getting this posted. I apologize, it has been super hectic and this is the first chance I have had to sit down at the computer and get caught up.

We have a great workout week planned for this week. We are starting this week with the Tabata workout I filmed on Facebook Live last week. If you didn’t get a chance to try it then, you have the opportunity now! It’s a great Total Body routine, and I think you will like it.

Since we are going high intensity on the first workout, we will do a Low Impact Standing Workout for Day 2. I actually love this workout. It is unexpectedly challenging, so don’t be surprised if you feel some muscle fatigue a few days later.

Day 3 is a Total Body HIIT Burn Workout. It’s has some fun and challenging moves, that I think you will like.

Day 4: Grab some dumbbells. We are going to focus on strengthening and sculpting the lower body. I love Lower Body Exercises. The lower body houses some of the largest muscles in the body, so working your Lowe body is a great way to build power, while boosting your metabolism.

Day 5: We are focusing on sculpting and strengthening the core. Your core helps protect t your posture, and form during pretty much every exercise you do. A strong core, improves your stability.

Day 6: We are doing a body weight workout for your legs, arms and glutes.

Day 7: Rest! You earned it. You can stay active with a walk or some gentle yoga.

I hope you have fun with this week’s workout challenge! Let me know in the comments below, or by checking in on Facebook or Instagram what you thought of the workout schedule.


❤️ 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:

Total Body Bodyweight Tabata Workout: Challenging Home Workout!

Workout 2:


Quick Standing Workout: Core and Buns: Low Impact

Workout 3:

15 Minute HIIT Burn Workout: Body Weight

Workout 4:

10 Minute Workout to Sculpt & Shape Your Thighs & Butt

Workout 5:

Postpartum & Beyond: Week 6: Workout 35: 20-Minute Fat Burning, Tummy Sculpting Workout

Workout 6:


Fat Burning, Body Weight Workout for Glutes, Thighs and Arms



7 thoughts on “Weekly Workout Schedule: #BFBodyFit Week 21

  1. Serah

    How melissa,

    I’ve been following you for around 5/6 years now. I have thoroughly enjoyed your workouts but recently fallen off the wagon so to speak and haven’t been able to find my motivation to get back at it.

    I did the live workout his evening which was the

    Absolutely loved it!! I sometimes struggle with doing 50 seconds in one go so this was a feel good factor to be able fo complete the 20 seconds, I honestly thought my heart was going to beat our is my chest though .

    I thank you for your wonderful workouts and hope I can get back on it!! Back to where I used to be.

    I am a mum and also work almost full time so don’t have time for the gym but your workouts I am able To fit in around the kids and more importantly I don’t have to go anywhere !!

    Much love

    Serah xx

  2. Nicole from Sydney

    Love the Tabata! I really challenged myself on reps and concentrated on form! Thank you for always keeping me honest, this workout I is no joke. It’s Christmas Eve here in Sydney, wishing you a very Happy Holidays Team Bender!

  3. Dee

    Love all the workouts…but I’ve always herm confused by the ones labeled as HIIT as there are no periods of rest between intervals. Isn’t the premise of HIIT to let your heart rate go down and then push to the max again?

    • benderfitness

      Often the low intensity intervals are Rest, but you can also do a lower intensity acting resting movement. There are several ways to format HIIT.

  4. Allen rogers

    Hi Melissa. My name’s Allen. I’m a huge fan and a long time bi
    Viewer of your videos on YouTube. I wanted to get in touch with you about performing some personalized workouts in exchange for financial compensation . Email me if you are interested and we will go over details

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