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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.

Set your Interval Timer for 15 Rounds of 10/50.
Extended Toe Touch-Right
Extended Toe Touch-Left
Weighted Core Rotation
Oblique to Flat Back Reach-Right
Oblique to Flat Back Reach-Left
Sumo Knee Twist-Right
Sumo Knee Twist-Left
Warrior III Balance Crunch-Right
Warrior III Balance Crunch-Left
Leg Extension Stretch-Right
Leg Extension Stretch-Left
Sweeping Lunges-Right
Sweeping Lunges-Left
Chair Twist-Right
Chair Twist-Left
Repeat 1-4X

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!

High Knees
Superman Pushup
Squat to Lunge Jump
Temple Tap Abs
Burpee High Knees
Sumo Squat
Mountain Climbers
Pendulum Squat
Lunge Jump
Spiderman Pushup (or Plank)
Russian Kicks
Side Plank Hip Lift (right)
Side Plank Hip Lift (left)
High Knees
Repeat 1-3X
Optional: Pair with 30 Minutes Cardio of Choice

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.

1. High Knees
2. Frog Stand
3. Curtsy Lunge Kick (right)
4. Curtsy Lunge Kick (left)
5. Table Kick Lift (right)
6. Table Kick Lift (left)
7. Goddess Squat Twist
8. Rock the Boat
9. Walkback Pushups
10. Table Pose Press (right)
11. Table Pose Press (left)
12. Jumping Jacks
Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice
1. Alternating Lunge & Curl 0:46
2. Squat & Press 1:46
3. Pushup Row: Alternating 2:46
4. Runner’s Lunge with Tricep Kickback: Right 3:46
5. Runner’s Lunge with Tricep Kickback: Left 4:46

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.

Wide Leg Pulse
Knee Lift Squat-Right
Knee Lift Squat-Left
Lunge Step Tap-Right
Lunge Step Tap Left
Knee Lift to Kick Press-Right
Knee Lift to Kick Press-Left
Down Dog Leg Lift-Right
Down Dog Leg Lift-Left
Pretzel Lift-Right
Pretzel Lift-Left
Table Side Step-Right
Table Side Step-Left
Warrior III-Right
Warrior III-Left

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!

*30 Seconds of Cardio Before Each Exercise.
Squat Jump
Single Leg Glute Bridge-Right
Single Leg Glute Bridge-Left
Lunge Hop-Right
Lunge Hop-Left
Plank Crunch
Oblique Leg Adduction-Right
Oblique Leg Adduction-Left
Mountain Climbers
Toe Touch Jump
Tricep Dips
Monkey Pushups
Crab Toe Touch
Decline Slow Mountain Climbers
Repeat 1-3X

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.

30 Seconds of Cardio, 50 Seconds of Max Reps
Calf Raise Abduction-Right
Calf Raise Abduction-Left
Low Impact Burpee (or Regular Burpee)
Rockette Kick-Right
Rockette Kick-Left
Reverse Plank to Table Top
Lunge to Lift-Right
Lunge to Lift-Left
Down Dog Split to Side Plank-Right
Down Dog Split to Side Plank-Left
Balanced Leg Rotation-Right
Balanced Leg Rotation-Left
Repeat up to 3X or Pair with Core Workout

Day 7: Rest

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


  1. Anna

    I’ve always wondered – does it matter if I have my hands facing sideways in the Table Kick (and similar) exercises? I find it hard to maintain them facing my legs, if that makes sense.

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