Weekly Workout Schedule: #BFBodyFit Week 34

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Hi Everyone!

Welcome to this week’s workout schedule! We have six fabulous workouts on the agenda this week. If you scroll down you will find the workout playlist, as well as individual links to each workout breakdown.

I try to aim for 30-60 minutes of total workout time per day. Remember, all exercise counts. If you’re short on time get in one good round of a short workout. You are looking for consistency over time. For me, being consistent requires some workout days that are super short, but intense.

Sweaty, after a short but challenging workout.

It has been a busy few weeks in the Bender household. I’m teaching four kinesiology courses, and we are in the final stretch of the semester. I am focusing on making sure I get in my workouts, as well as a daily meditation.

I have a huge stack of new workouts written and ready to film. I just need to find a free moment so we can get back to filming.

I am also continuing to focus on eating a variety of nutrient dense foods. That means lots of fruits, vegetables and lean meats.

Salmon, Potatoes and Bok Choy

Bonus Challenge:

In the Advanced Yoga course that I teach, I am having my students participate in a daily gratitude practice.

It’s a very simple practice, but it can have wonderful mental health benefits. The goal is to find three things on a daily basis to be grateful for. Taking time to reflect on the positive moments each day, is linked to greater personal life satisfaction and happiness.

This week, I challenge you to add this mental training into your routine. Work on your physical health, mental health, and emotional health.

As always, thank you for working out with me. One of the things I am most grateful for is sharing my love for health and fitness with you.

I will see you soon with new workouts! Let me know what you think of this week’s workout schedule!


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:

Workout 2:

Workout 3:

Workout 4:

Workout 5:

Workout 6:

Take a Rest Day! Let your body heal, recover, and prepare for next week!

7 thoughts on “Weekly Workout Schedule: #BFBodyFit Week 34

  1. Anonymous

    I did workout 1 and workout 6 this week. I’m so thankful for your posts. It allows me to stay strong, confident and happy and it is my “ me” time. My kids know to leave me alone when Melissa Bender is on.
    You guys are truly the best and funnest.
    Much love from

  2. Jennifer Beauman

    Melissa, your workouts are great!!!!! Thank you so much for all your hard work and dedication. I do have one suggestion or maybe you can provide some insight to me….I suffer with horrible sciatica pain. My job requires me to stand 90% of the time and when I work out my pain isn’t there but what do I do when I am at work and I’m in so much pain?

  3. Kat

    Not sure this is the right place to ask, but just wanted to check in and make sure everything is okay. I’ve been loving your weekly workouts and noticed it’s been the same for a few weeks now. Hope all is well and thank you for providing such great workouts over the years!

    • benderfitness

      Hi Kat!

      They are coming back. I got insanely busy with the end of the semester, and some other obligations. Getting back on track with schedules this week.


  4. Brook Pennington

    I have a question? How do you keep from burning your muscles up while running? I weight train and I’ve incorporated another leg/glute day in my week, but I’m a runner at heart. My trainer told me that running could be slowing my progress. Any help would be greatly appreciated.

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