Weekly Workout Schedule: #BFBodyFit Week 38- Home Exercise Program

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Hi Everyone!

Welcome to this week’s workout schedule!

We have five fantastic home workouts on the agenda this week. This schedule is great for building lean muscle mass, decreasing body fat, boosting your metabolism, and improving your strength and overall health and wellness.

HIIT workouts are fantastic, because they allow you to challenge yourself and push outside of your comfort zone, while still allowing you to work at your own pace.


Catching my Breath: Post-Workout Sweat

Intensity makes a difference in your workouts and your overall fitness level. Even short bursts of intense exercise (as little as four minutes) leads to increases in your endurance and will boost the burn of your metabolism.

Always listen to your body. Learning when to push yourself a little bit harder, when to ease back, and when to rest entirely is an important part of building the mind-body connection. Fostering this awareness of what your body needs will improve your overall health and wellbeing.

Challenge yourself, get out of breath and work up a sweat. Don’t be afraid to breath heavy (I do during almost every workout!) but don’t be afraid to rest either. You know your body and it’s important to recognize the signals it is sending you. If you don’t know your body, start introducing yourself. It’s time to get comfortable in your own skin.

Focus on Your Nutrition:

Of course, you also want to support your health and body by making nutritious food choices. Focus on adding nutrient dense food choices like fresh fruits and vegetables, whole grains, and lean proteins into your meals. The nutrients you consume fuel your body, and nutrient dense food is the best fuel.

Lunch: Black Beans, Onions, Garlic, Tomatoes, Spinach, Zucchini, Radishes and Turnips.
Sautéed in Olive Oil and Served with Tortillas.

I consume foods from all of the food groups, and don’t consider any food “off limits.” My focus is more on the foods I want to add into my diet (colorful fruits and veggies, nutrient dense foods) than on what I should limit. I don’t feel guilty when I have less nutritious foods (donuts or some other treat), because I know that my overall food choices are supporting my health.

This Week:

This week, focus getting in between 1-3 rounds of each workout. The Day 2: 10-Minute Workout can be repeated up to 5X or paired with some Cardio if you are looking for a longer workout that day.

Focus on listening to your body, during your workouts and your meal choices. Be mindful and intentional with your choices. It’s a fantastic technique for helping with your overall wellness.

I hope you enjoy the workouts on this week’s schedule!

Have fun!


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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

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