Weekly Workout Schedule: #BFBodyFit Week 23 Home Exercise Program

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Hi Everyone!

Welcome to this week’s workout schedule! We have a great week of exercise planned, so I hope you are ready to have fun and work up a sweat!

If you scroll down you will find the video playlist of all 6 workouts for this week, as well as links to each individual workout breakdown. Be sure to listen to your body throughout the week, and focus on using good form for each exercise routine.

I am looking forward to continue to add new workouts into our weekly workout schedule rotation. I hope you have been enjoying the new routines we have been integrating each week. It’s been great to be back to filming new workouts, and I have lots of fun plans for the future of BenderFitness.

For anyone with weight loss goals this year, I am hosting another DietBet Challenge, starting Monday January 14th. The way it works, you place a bet that you can lose 4% of your total Bodyweight over the course of 4 weeks. Anyone who achieves that goal wins money for their success. It can be a great way to stay motivated. You can join here: www.DietBet.com/BenderFitness

*Not everyone needs to lose weight. The DietBet is for those who have a goal to lose weight for their health. If you have struggled with eating disorders, or have found this type of challenge to trigger unhealthy habits, joining the DietBet won’t be the best fit for you. Our goal at BenderFitness is always to promote a holistic and healthy life. That includes physical, mental and emotional health.

BenderFitness recieves compensation for hosting a DietBet. We use that money to help keep our website free and sustainable. We will never promote anything we don’t believe in.

I think it’s important to focus on what is best for your overall health and wellness. Health promotion isn’t just physical, it’s mental too. I hope that we are able to help support you toward your goals this year, and that we can all experience better health together as a result.

Have fun, and let me know what you thought of this week’s workout schedule! Feel free to tag me on Instagram with your workout check-ins! I love cheering you on, and seeing you workout with me.


❤️ 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:

Fast Bodyweight Workout Routine: Total Body HIIT

Workout 2:

Home Exercises for Lean, Strong Abs: Body Weight with Cardio Burn

Workout 3:

20-Minute Workout for Core, Arms and Legs

Workout 4:

Standing Lower Body Low Impact Workout

Workout 5:


Workout 6:

Low Impact Body Sculpt: Tummy and Tush

Workout 7: Rest! Time to let your body heal and recover!



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