6-Month Home Workout Challenge: Week 2: #BFBodyFit

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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.

Set your interval timer for 15 Rounds of 30/50.
1. Warrior Stretch/Heel Lift-Right
2. Warrior Stretch/Heel Lift-Left
3. Supergirl Push-ups
4. Side Plank Squeeze- Right
5. Side Plank Squeeze- Left
6. Kneeling Warrior – Right
7. Kneeling Warrior – Left
8. Hydrant – Right
9. Hydrant – Left
10. Hydrant Heel Press -Right
11. Hydrant Heel Press -Left
12. Plank Crunch
13. Hip Tip Heel Press
14. Down Dog Core Series – Right
15. Down Dog Core Series -Left
Repeat up to 3X.

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.

12 Rounds of 35 seconds cardio, 50 seconds maximum repetitions.
*Always consult a doctors before trying a new exercise program.*
1. Side Step Squat
2. Kick and Tap – Right
3. kick and Tap – Left
4. Plank Rotation
5. Prone Heel Press
6. Down Dog Hop – Right
7. Down Dog Hop – Left
8. Temple Tap Abs
9. Knee Drop Spider
10. Side Plank Hip Lift- Right
11. Side Plank Hip Lift – Left
12. Leg/ Hip Lift
Repeat up to 3X.

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.

Interval Timer: 15 Rounds of 10/50
Lunge Jump
Down Dog Leg Lift-Right
Down Dog Leg Lift-Left
Jump Squat
Ab Pull/Decline Pushup or Frogger Pushup
Jumping Jacks
Reach Through Abs-Right
Reach Through Abs-Left
High Knees
Pendulum Squat
Plank Series
Wood Chopper-Right
Wood Chopper-Left
Repeat 1-3X

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.

Equipment: Dumbbells & a Chair or Bench you can step on safely.
Level 1: 10 Reps
Level 2: 15 Reps
Level 3: 20 Reps
Romanian Deadlifts
Squat & Press
Rock the Boat with Weight
Bent Over Rows
Step Ups-Right
Side Plank with Weight-Right
Step Ups-Left
Side Lunge Wood Chopper-Right
Side Plank with Weight-Left
Side Lunge Wood Chopper-Left
Decline Spiderman Pushups
Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice

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!)

Set your interval timer for 10 Rounds of 10/50.
Mountain Climbers
Temple Tap Abs
Plank Heel Press-Right
Plank Heel Press-Left
Angel Abs
Down Dog Cross Plank-Right
Down Dog Cross Plank-Left
Quadruped Knee Twist
Side Plank Reach-Alternating
Repeat 1-4X

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!



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

3 thoughts on “6-Month Home Workout Challenge: Week 2: #BFBodyFit

  1. Asya

    Hi, Melissa! It is said, that on Day 3 we have 2 workouts
    “Day 3
    Total Body HIIT: With a Focus on Core AND Four-Minute Tabata Lower Body Workout”
    … but where can I find the Tabata workout?

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