6-Month Home Workout Challenge: Week 3: #BFBodyFit

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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.


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.

Equipment: Jump Rope (optional)
Timer: 10 Rounds of 30/50

1. Plie Jump with Lateral Lift
2. Single Leg Table Pose (right)
3. Single Leg Table Pose (left)
4. Down Dog Hop (right)
5. Down Dog Hop (left)
6. Lunge Hop (right)
7. Lunge Hop (left)
8. Standing Heel Press (right)
9. Standing Heel Press (left)
10. X-Jump

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.

1. Toe Touch Push-ups
2. Side Plank Knee/Lift (right)
3. Side Plank Knee/Lift (left)
4. Reverse Plank Leg Lift
5. Criss Cross Plank
6. Elevator Plank (right)
7. Elevator Plank (left)
8. Dive Bomber
9. Windshield Wiper Plank
10. Plank Jack Push-up
11. Knee Drop Plank
12. Supergirl Push-up
13. Heel Press Plank (right)
14. Heel Press Plank (left)
15. Rotating Push-ups
Repeat 1-3X

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.

1. Jumping Jacks
2. Russian Crab Toe Touch
3. Low Jack
4. Frogger Pushup
5. Temple Tap Abs
6. High Knees
7. Tripod Side Leg Swing (right)
8. Tripod Side Leg Swing (left)
9. Single Leg Pump (Warrior Kick with 90 degree Bend) (right)
10. Single Leg Pump (left)
11. Situp Reach
12. Leg Scissor
13. Shoulder Bridge with Bent Knee to Extension (right)
14. Shoulder Bridge to Extension (left)
15. High Knees
Repeat 1-4X
Optional: Pair with 30 Minutes Cardio of Choice

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.

Repeat 1-3X
Set your interval timer for 15 rounds of 30/50 seconds.
Equipment: Interval Timer & Dumbbells
*30 Second Cardio Burst Between Each Exercise.
Warrior 3 Row: Right
Warrior 3 Row: Left
Side Lunge Lift: Right
Side Lunge Lift: Left
Hip Thrust
Pushup Row: Right
Pushup Row: Left
Squat & Press
Lunge & Curl: Right
Lunge & Curle: Left
Mountain Climbers
Temple Tap Abs
Leg/Hip Lift
Side Plank Elbow Tap/Hip Lift: Right
Side Plank Elbow Tap/Hip Lift: Left

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.

The Workout:
*You don’t need any equipment for this workout.*
Intervals: 35 Cardio (Marching or Cardio of Choice) 45 Maximum Repetitions for each exercise.
1. Side Leg Lift-Right
2. Side Leg Lift-Left
3. Floor Tap Squats (alternating)
4. Low Impact Burpee
5. Crab Knee Tap
6. Curtsy Lunge Kick-Right
7. Curtsy Lunge Kick-Left
8. Runner’s Lunge Lift-Right
9. Runner’s Lunge Lift-Left
10. Plie Pulse
11. Warrior III Calf Raise (Alternating)
12. Angel Abs
13. Side V-Up-Right
14. Side V-Up-Left
15. Temple Tap Abs
16. Leg/Hip Lift
17. Dead Bug
18. Down Dog Side Plank (Alternating)
19. Reverse Plank Leg Lift
20. Cat Bow or Pushup
21. Shoulder Blade Squeeze
22. Tricep Pushup-Right
23. Tricep Pushup-Left
Optional: Repeat the workout to make it more intense.

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.

*To maximize the benefits of this workout, hold each stretch for 60 seconds. You can build up stretch time based on your bodies tolerance.*
1. Flat Back Table Fold
2. Forward Fold
3. Wide Leg Twisting Fold
   -Chest to Leg and then Obliques to Leg.
   -Repeat Right and Left
4. Pigeon Pose
   -Repeat Right and Left
5. King Arthur Pose 
   -Repeat Right and Left
6. Knee to Ground Lunge to Shin Stretch
   -Repeat Right and Left
7. Down Dog
8. Up Dog

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.

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

  1. Anonymous

    another great week!
    I love that i look forward to my work outs. It make it so much easier . And after many years of doing strictly high intensity i have incorporated your yoga days. I am really understanding how flexibility and mobility are equally important. Thank you for being so wonderful, inspiring and balanced.

  2. louk

    i have completed week 3!
    i am excited i feel balanced, strong and i am noticing changes in my endurance!
    looking forward to keep up with week 4!
    unfortunately i didn’t took a picture before…maybe i can take one at week 4

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