Welcome to Week 5 of the 6-Month #BFBodyFit Workout Challenge!

You are doing a fantastic job staying consistent and showing up for the workouts. You’re creating a healthier future each time you make healthy choices.

We have 6 workout days on the agenda this week. You will find each workout video and breakdown below.

Schedule your workouts into your planner and make them happen! Don’t forget to have fun!

Day 1: Standing Core Workout

Grab your dumbbells for this standing core workout. No crunches, or getting up/down from the floor during these exercises. It’s quick and efficient. Repeat the workout up to 3X to maximize your results.

Day 2: 16 Minute Cardio Fat Burn HIIT:

You don’t need any equipment for this routine.  Challenge yourself to go for maximum repetitions. Get sweaty, and workout yourself into the cardio burn zone. Breathing heavy during this routine is totally fine!

Day 3: Booty Bump Up AND 5-Minute Arm/Back Workout

The Booty Bump Up Routine will only take 12-Minutes Per Round. You don’t need any equipment for this workout routine. Even though it’s called the Booty Bump Up, this is a total Body Workout. Challenge yourself to get in max reps during each interval. The five minute arm workout uses dumbbells and a chair.

Day 4: Lower Body Sculpt and Fat Blast

Push yourself for maximum reps during this routine. Try to go outside of your comfort zone to challenge yourself today.

Day 5: 20-Minute HIIT Boot Camp

You get to workout with Jesse today! That means you will get in a great workout, and probably laugh while you are doing it. His energy is contagious!

Day 6: Workout for Strong Lean Legs

Total Body routine, with a focus on strengthening your lower body. Your legs are home to some of the largest muscles in your body, which means keeping them strong keeps your overall strength and metabolism boosted.

Day 7: Rest

Let your body recover so you are ready for next week’s workout selections!

Welcome to this week’s workout schedule! You are in the fourth week of my 6-Month Workout Challenge! That means you are really building consistency. Great job sticking with it!

This is a fantastic program to work your entire body and improve your overall health and fitness. This week we are focusing on sculpting, strength, cardio and flexibility for a well rounded fitness program. To maximize your overall health and wellness, it’s important to incorporate strengthening, cardiovascular exercise, and stretching.

I included exercises with a little extra glute training this week, because the large muscles of your lower body do an excellent job at increasing the overall burn of your workout.

A couple of the workouts incorporate dumbbells, and the Day 2 workout utilizes a stability ball. If you don’t have a stability ball, I included an alternate workout that doesn’t require equipment. For dumbbells you can grab something from around the house to add some resistance. If you get creative with an equipment substitution that you think will help others, feel free to share your ideas in the comments below.

We have 6 workouts on the planner this week. The seventh day is dedicated to rest. Don’t skip your rest day. It’s part of the process.

Workout #1:

We are starting the week with a great Leg, Butt and Thigh Sculpting Workout. This is a 30-Minute workout, and it will get your lower body activated for a great burn.

Workout #2:

Grab some dumbbells and a stability ball for this workout. The stability ball can be a fun addition to your workouts. It helps you to activate your muscles differently, and achieve a greater range of motion during some exercises. I also enjoy switching things up & using equipment sometimes.

No Equipment available? Don’t worry, the second video is a no equipment standing workout. You can pick either video, or stack them together if you want a longer workout option today. Both videos are quick, at only 10-Minutes per round.

Workout #3:

Grab your dumbbells and a chair or bench for this workout. I also use a jump rope, but you can substitute high knees or hopeless jumping if you don’t have a jump rope handy.

Adding resistance to your workout is an amazing way to take it to the next level of intensity and strengthen your muscles.

Workout #4:

This is a Full Body, No Equipment workout that you can do anywhere. Get ready for a great burn, and to work up a sweat. Push yourself for max reps.

Challenge yourself to keep up the intensity throughout the workout. It will help you to increase your endurance and mental fortitude. Exercise helps us strengthen our mind, as well as our body.

Workout #5:

Today we are focused on strengthening our Arms. This Arm workout will help sculpt your muscles. Grab your dumbbells and you are ready to go.

If you don’t have dumbbells grab something from around the house to add some resistance to your workout. Soup cans or a bottle of water can help increase the intensity, even if you don’t have access to equipment.

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
*If you max out during the workout (can not do any more of the exercise with proper form) that’s okay. You will see that I max out a few times during this workout. It’s a great way to build strength, and to monitor your strength gains when you repeat the workout. 
1. Row Lunge (right)
2. Row Lunge (left)
3. Tricep Drop
4. Mountain Pushup
5. Curl (right)
6. Curl (left)
7. Chest Press
8. Tricep Extension (right)
9. Tricep Extension (left)
10. Decline Pushup

Workout #6:

It’s time to stretch out with some yoga. Don’t skip yoga. It takes many people outside of their comfort zones, but it is amazing for your body. Don’t worry too much about what the poses look like. Focus on how they feel, and listening to your body.

You might be moving in ways you aren’t used to, and that is a great way to stay in the present moment, because you really need to focus on each aspect of the movement. Connecting the mind and body has powerful results, and can really help you to reset mentally.

Welcome to workout Week 3 of the #BFBodyFit Workout Challenge. We have some amazing workouts on our agenda this week. We have everything from body weight, to dumbbell resistance training, a Low Impact workout routine, and some Yoga and stretching.

Below you will find the workout scheduled for each day this week, with full length workout videos and the exercise breakdown.

I encourage you to stay accountable by posting Accountability Updates, or joining our Facebook fitness challenge group. I love seeing and sharing your updates on Instagram and Facebook.

 Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Day 1: Lower Body Challenge

Today’s workout is focused on the Lower Body. We are going to utilize multiple planes of motion to maximize muscular engagement so we can strengthen and shape our muscles from every angle.

The cardio bursts help keep up the intensity, and work on your cardiovascular fitness at the same time. You can use a jump rope, or choose a body weight variation for the cardio bursts, like rope-less jumping, high knees or burpees.

Day 2: 20-Minute Plank, Push-Up and Burn

Today’s workout will activate your entire body. We are utilizing lots of compound movements, while focusing on strengthening the core. We are also continuing our cardio burn.

This routine is one of my favorites, because I love multi-functional workouts.

Day 3: Dynamic Full Body Workout

Get ready for a great Total Body Workout routine! One round only takes 15-Minutes, so it’s quick! You can increase the intensity by repeating the workout, or pairing it with some extra cardio.

I typically aim for 30-60 Minutes of total workout time, but there are some days when I only have time for one round. Remember, it’s always better to get in one round than zero! Don’t let being short on time throw you off track.

Make it happen. Consistency is key.

Day 4: Full Body Cardio Burning Boot Camp

We have a very special guest for this workout, one of my lifelong best friends, Lenny. He did an amazing job, with this challenging total body workout.

We utilize dumbbells and cardio bursts for this routine. Cardio took Lenny entirely out of his comfort zone. He lifts weights and plays Volleyball, so his body is used to a very different exercise format. I think Lenny has been one of the favorite BenderFitness guest stars that we have had so far.

The addition of resistance training during this workout is fantastic, and definitely amps up the intensity level.

Day 5: Total Body LIIT (Low Impact Interval Training) No Equipment Workout

Yesterday we amped up the intensity by adding in dumbbells. Today we are going totally equipment free. All you need for this workout is a mat and a little bit of space.

This is still an amazing total body workout, so don’t let the words Low Impact fool you into thinking this one isn’t as effective.

Day 6: Recovery Stretch and Active Rest Day

This Recovery Stretch is a great routine to keep on hand. Stretching helps keep your body mobile, and maintains your full range of motion. It’s also a great way to make sure you are getting healthy blood flow and oxygen to all of your muscles.

Remember, Flexibility=Mobility. So don’t skip the stretching.

Enjoy this with an active rest day. For active rest days, you can get up and move around, but your activity level should be easy. Allow your body to recover.

Day 7: Strength and Stretch Yoga Flow

Don’t skip yoga day! For many people, yoga is very challenging. For others, they like a higher intensity workout. Yoga has amazing benefits for your mind and body, and can even improve your ability to self regulate your emotions.

Remember to always listen to your body. Stretching and yoga shouldn’t hurt. Some stretches may be uncomfortable, as you are asking your body to move in ways it’s not used to, but don’t force a stretch. Yoga is a great time to practice patience and kindness with your body. Pay attention to how you feel right now, in this moment.

Hi Everyone!

Welcome to this week’s Workout Schedule! I have a great program planned for this week. It’s well rounded, and incorporates everything from LIIT (Low Impact Interval Training), HIIT (High Impact Interval Training), Yoga, Tabata, and Resistance Training.

That means, we will be getting in a fantastic week of workouts. This exercise program will challenge your body in multiple ways, so that you are always progressing, without getting bored. You will be getting stronger and healthier, while building more endurance and more confidence.

Each workout can be done once per day, or repeated up to 3X per day. Modify your schedule based on your personal workout needs. I aim to workout between 30-60 total minutes per day.

You will find each workout video below. I also included links to each workout, with the workout descriptions below. If you want to see the full workout breakdown and photo tutorial click on the links.

Day 1

Total Body LIIT (Low Impact Interval Training) Workout: This is a great total body exercise routine. You don’t need any equipment. Just grab a workout mat and follow along with the video.

Day 2

Total Body Fat Burning Home Workout: Core, Thighs and Glutes. You don’t need any equipment to complete this routine. Go for maximum repetitions, and don’t sacrifice form.

Day 3

Total Body HIIT: With a Focus on Core  AND Four-Minute Tabata Lower Body Workout. The first routine is focused on strengthening your core. You will work your midsection from every angle. The second routine takes only 4-minutes, but is a very intense lower body workout. If you “burn out” (hit max reps during an exercise) don’t worry! That means you are building strength and endurance. Aim for max reps.

Day 4

40-Minute Power Yoga with Melissa and Sean Vigue.  Sean celebrated a birthday this week, so of course I had to include him in our weekly workout playlist. This is a great total body routine for strength and flexibility. I know a lot of people skip yoga day….DON’T SKIP IT! It’s a great routine.

Day 5

Glutes, Core and More: Dumbbell Workout. Grab your dumbbells, and your sense of humor! Jesse is teaching this workout. That means it’s high energy, and you are bound to laugh during the routine at some point. This is a great routine for runner’s and non-runner’s alike.

Day 6

10-Minute Tighter Tummy Workout. This routine is focused on your core. It’s fast, but challenging. If you are up for it, repeat it, or pair it with some cardio of choice (walking, running, swimming, biking, hiking….the options are plentiful!)

Day 7

Active Rest Day. You can switch your rest day to earlier in the week if needed. Listen to your body, and be sure to use your rest day to recover. During rest we build strength.

Have fun with the workouts! Be sure to check-in, it helps you stay on track and be accountable for sticking to your workouts.

Thanks for working out with me!

 Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Hi Everyone!

Welcome to this Week 1 of my #BFBodyFit Home Workout Challenge!

Get ready to start working on your health, fitness and overall wellness. This is the first week of a 6-month home workout challenge. So grab a calendar or planner and start marking off each week’s workout.

Health should be a lifelong commitment, so this challenge is great for creating a healthy and consistent workout routine.

Ready? I hope you said yes! You will find each day’s workout video and workout breakdown below.

Day 1: We are starting the week off with a Full Body Workout. This routine incorporates plenty of Cardio, and Total Body Strengthening. I was dripping sweat by the time I finished this one. One round will take 20-Minutes to complete. If you’re up for the challenge, you can repeat the workout up to three times.

Day 2: Today’s workout is focused on the Lower Body. Grab some dumbbells (or complete with body weight if you are working your way up to resistance training), and a chair or bench (something you can put your foot up on). That’s all you need to get in a great Lower Body Workout. This routine will work your legs, thighs and glutes to burn and sculpt a stronger lower body.

Day 3: 20-Minute Boot Camp Sweat with Jesse. Get ready to be high energy, because Jesse has a way of motivating you to really get you moving! I can never make it through one of his workouts without laughing.

Day 4: 12-Minute Ab Toning Workout. This is a great routine to build strong and leaner muscles throughout your core. It’s a low impact routine, so no jumping, but it’s highly effective.

Day 4: 12-Minute Ab Toning Workout. This is a great routine to build strong and leaner muscles throughout your core. It’s a low impact routine, so no jumping, but it’s highly effective.

Day 5: 30-Minute Total Body Home Workout. Grab your dumbbells, and a chair for this workout routine. It’s a great full body exercise program. If you don’t have dumbbells, you can complete this workout with bodyweight.

Day 6: Stretch and Strength, all rolled into one workout routine. Today’s workout combines Yoga, Pilates and some BenderFitness moves into one great workout fusion. Challenge yourself to try it!

Day 7: Rest today! You’ve earned it! Always incorporate at least one full rest day into your workout week. It’s fine to stay active, but aim to keep your heart rate lower today so your body can recover and gain strength. Rest is just as important to your program, as the workouts are. Don’t skimp out on your rest.

Have fun with this week’s workouts! Be sure to check-in throughout the week. It will help you stay on track and be accountable for sticking to your workouts.  I love to hear about your progress, and how many workouts you get in during the week. I am recognizing a lot of the names from my daily check-in posts, and I absolutely love your consistency.

Thanks for working out with me! Have fun this week, and let me know which workout is your favorite!

 Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness