Please follow and like us:
Pin Share

Welcome to #BFBodyFit Challenge Week 7!

We have six workouts and one rest day on the planner this week.

Get out your calendar, mark down your workout days, and keep yourself accountable. If you have a friend that is joining you for the challenge, check in with each other. Having an accountability buddy will help you stay on track.

Virtual buddies count too, so don’t hesitate to tag me in your workout posts on social media.

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

We love cheering you on and seeing your progress along the way.

You will find the daily workout schedule below. These full length workout videos will help keep you on track each week. Don’t let motivation drive you, you decide to keep showing up and making it happen, even on the days when you don’t really feel like doing it.

People ask: How Do I Stay Motivated? The answer is, you keep doing it even on the days when you aren’t motivated. You make it a habit and show up. Your health is counting on it, and you have the power to impact your overall fitness and wellness levels.

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

Workout 1:

Today’s workout is a quick, total body routine. One round takes only 15-minutes, so you can repeat it if you have more time and want a higher intensity workout.

Push yourself on this one! If it feels easy, it’s time to aim for more reps (with good form). You should be sweaty and breathing hard. We are working on building lean muscle, burning fat, and improving our cardiovascular system and overall fitness level.

All Levels: Max reps during each 50 second interval, 10 seconds rest between exercises
Total Time: 15 Minutes
1. High Knees
2. 3 Way Frogger
3. Lunge Jump
4. Burpee
5. Hip Lift
6. Bicycle 
7. Side Plank Hip Lift (right)
8. Side Plank Hip Lift (left)
9. Jump Kick (right)
10. Jump Kick (left)
11. Surfer Burpee
12. Knee Drop Plank
13. Knee Slap Squat
14. Twisting Scissor
15. High Knees

Workout 2:

Workout Day 2 is focused on the core. We are going to work your abdominal muscles from every angle. A strong core helps protect your back, posture, and is key to overall health and wellness.

Repeat this quick routine up to three times on it’s own, or pair it with up to 30-minutes cardio of choice.

Remember, it’s always better to get in some exercise than no exercise. Get moving, and have fun!

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
or complete this workout HIIT style: 10 rounds of 10/50. 

1. Mountain Climbers
2. Temple Tap Abs
3. Side Jump Abs
4. Oblique Reach (right)
5. Oblique Reach (left)
6. Speed Skater Jump
7. Windshield Wiper Plank
8. Extended Arm Pulse
9. Plank Jack
10. Downward Dog Cross Pushup
Repeat 1-3X

Workout 3:

Time to work the Lower Body! This routine is focused on the large muscles of the lower body: Glutes, Thighs, Calves, and will also get all of the smaller, intrinsic muscles.

You can utilize dumbbells to increase the challenge. I used two 20-lb dumbbells. If you don’t have dumbbells you can grab something from around the house: water bottle, a heavy pan, book bag: don’t be afraid to get creative!

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
1. Warrior 3 with Hip Rotation (right)
2. Warrior 3 with Hip Roation (left)
3. Romanian Deadlift
4. Single Leg Hip Lift (right)
5. Single Leg Hip Lift (left)
6. Runners Lunge to Warrior (right)
7. Runners Lunge to Warrior (left)
8. Calf Raise with Extension (right)
9. Calf Raise with Extension (left)
*Weights are optional. I used 20 lb dumbbells. 
Repeat 1-3X

Workout 4:

For the last two days we isolated Glutes and Abs. Today, we are combining both with lots of great compound exercises to get your whole body an amazing workout.

This routine is focused on the Belly and the Booty! Quick, but efficient exercise program.

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
Repeat 1-3X

1. Plank Jacks
2. Side V-Up/Hip Lift
3. Side V-Up/Hip Lift
4. Side Kick Stand (right)
5. Side Kick Stand (left)
6. Bow Heel Press
7. Heel Tap Abs
8. Plank Cross Pulse (right)
9. Plank Cross Pulse (left)
10. Temple Tap Abs

Day 5:

HIIT! Don’t Quit! This is a Total Body routine that will get your heart pumping. Challenge yourself to push the pace. Get sweaty, and try to workout at an intensity level of 8-9/10. Don’t be afraid to get out of breath and really sound like you’re working.

Pushing yourself outside of your comfort zone will help you improve your overall fitness.

All Levels: Max reps during each interval.
*Beginners: Start with 30 second interval, followed by 15 seconds of rest. 
*Intermediate: 40 second interval, 10 seconds rest
*Advanced: 50 second interval, 10 seconds rest
1. High Knees
2. Flying Pigeon (right)
3. Mountain Climber
4. Flying Pigeon (left)
5. Russians
6. Frog Hop Squat
7. High Knees
8. Down Dog Lift
9. Mountain Climber
10. Squat Planks
11. Russians
12. Reverse Crunch Rotation
13. High Knees
14. Knee Drop Plank
15. Mountain Climber

Day 6:

It’s a stretch day! You’ve done fantastic workouts all week long. Now it’s time to stretch out! This routine is focused on the lower body, hips and lower back.

These stretches help maintain hip alignment, posture, and range of motion. Don’t skip the stretching!

1. Side Plank Hip Stretch (right)
2. Side Plank Hip Stretch (left)
3. Pigeon (right)
4. Pigeon (left)
5. 1 Leg Forward Fold (right)
6. 1 Leg Forward Fold (left)
7. Down Dog
8. King Arthur Pose (right)
9. King Arthur Pose (left)
10. Hip Opener
11. Runners Lunge (flexed to extended knee) (right)
12. Runners Lunge (left)
13. Back Stretch
14. Back Twist (right)
15. Back Twist (left)

Day 7: Active Rest Day


  1. Mollie

    I love your workouts! They help me stay active as a mother of 3 little ones under the age of 4! That is, as long as I can get the workouts in during naptime! I know you have little ones as well. I’d love to see some workouts that could engage kiddos as well. I found some by other instructors, but transitions were slow, and the kids were used as weights rather than work out buddies with mama. If you’re not ready to make such a video right away, I’d love some advice on how to work out with babies/kids around.

  2. Anonymous

    Hi Melissa, hope all is well with you and baby! I just completed 2 rounds of the first workout this week. It was the first time I’ve done 2 rounds in a while! Thanks! I would like to find a workout buddy but find it challenging because most people tell me hard to get motivated on their own, maybe I’ll invite them to do this with me! Easy to find motivation when your the teacher!!!!

Leave a Reply

Your email address will not be published. Required fields are marked *