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Welcome to this week’s workout program! I have 7 great workouts on the agenda for us this week.

We are starting off the week strong, with a Total Body Burpee Burn. Then we move into a Core and Legs focused workout to start targeting specific muscle groups. On day 3 we are back for another Total Body workout. Day 4 is a Quick Stomach Toning Workout. Day 5, grab a couple of dumbbells for some resistance training. Day 6 is a Glute/Butt Shaping Workout. Day 7 is all about stretching. Don’t skip your stretching! It’s an important part of the process. If the yoga is too intense for your active rest day, do some gentle stretching.

This schedule can be modified to fit your needs. You can substitute 1-2 workouts for rest days. Aim to get in at least 5 great workouts this week. Track your workouts, or post social media check-ins to help yourself stay accountable. I love seeing your posts and having a chance to cheer you on. Having a support system, whether it’s in person or online, can help you stay consistent with your goals.

Thanks for working out with me! Have fun this week, and let me know which workout is your favorite! I love to see your workout check-ins. Seeing your posts keeps me motivated.

Take some time this week to give yourself kudos for making it to Week 9 of the #BFBodyFit Workout Program. You should be noticing some changes in your fitness, endurance, and energy levels by now. Check in with your body, and see how you are feeling and what changes you are noticing. These changes may be physical, mental, emotional, or improved overall health. Each area of your wellness is equally important.

Enjoy and have fun! Let’s get stronger together. 


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

Workout 1:

Burpee Body Burn Workout.

30 Seconds Cardio, 50 Seconds Max Reps

*I accidentally skipped one exercise so this is a 19 minute workout. 
*I chose Burpees for my cardio. Other options include: Jump Rope, High Knees, or Jumping Jacks

1. Pendulum Hop
2. Frog Hopper
3. Curtsy Lunge Kick (right)
4. Curtsy Lunge Kick (left)
5. Mountain Runners
6. Plank Jack
7. Rockette Kicks
8. Speed Skater
9. Double Kick Lunge Jump
10. Leg Lift Plank
11. Plie Jump
12. Mountain Climber
13. Side Lunge Lift (right)
14. Side Lunge Lift (left)

Workout 2:

Core and Legs Workout.

March and Kick
Single Leg Pendulum-Right
Single Leg Pendulum-Left
Kneeling Leg Rotation-Right
Kneeling Leg Rotation-Left
Tip Toe Chair Walk
Figure 4 Pulse & Press-Right
Figure 4 Pulse & Press-Left
Cat Bow Series-Right
Cat Bow Series-Left
Spiderman Sweep
Half Leg Lift
Temple Tap Abs
Criss Cross Legs
Plank to Updog
Core Wiggle

Repeat 1-3X

Workout 3:

Full Body Workout.

Intervals: 16 Rounds of 10/50

Beginner: 10 Reps-30 Second High Knees
Intermediate: 15 Reps-40 Second High Knees
Advanced: 20 Reps-50 Second High Knees

High Knees
Decline Pushup Split Squat
Curl, Press, Tricep Drop
Side Plank Elbow Tap Leg Lift-Right
Side Plank Elbow Tap Leg Lift-Left
Slow Squat to Jump Squat
Reverse Plank Kick to Pushup-Alternating
X-Jump to Tuck Jump
Oblique Scissor-Right
Oblique Scissor-Left
Heel Press Plank & Row or Pushup Row
Plank to Warrior III-Right
Plank to Warrior III-Left
Arm/Tricep Extension
Temple Tap Abs
High Knees
Repeat 1-3X

Workout 4:

Quick Stomach Toning Workout

Beginner: 10 reps

Intermediate: 15 reps
Advanced: 20 reps

1. Scissor Situps
2. Extended Heel Tap
3. Lift and Tuck
4. Balanced Side Crunch (right)
5. Balanced Side Crunch (left)
6. Hip Lift Circle
7. Bicycle
8. Reverse Crunch
9. Side V-Up (right)
10. Side V-Up (left)

Workout 5:

Standing Dumbbell Workout

Set Your Interval Timer: 10 Rounds of 15/50.

1. Goblet Squat
2. Warrior Deadlift-Right
3. Warrior Deadlift-Left
4. Bent Over Row
5. Curtsy Lunge-Right
6. Curtsy Lunge-Left
7. Dumbbell Swings
8. Lawn Mower Row-Right
9. Lawn Mower Rose-Left
10. Lunge to Press
Repeat 1-3X

Workout 6:

Butt Shaper Workout

This workout can be performed as a HIIT 15 round 10/50 workout
I completed this workout for Reps.
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Lunge Kick Switch
2. Warrior Deadlift (right)
3. Warrior Deadlift (left)
4. Pretzel (right)
5. Pretzel (left)
6. Side Squat Lift (right)
7. Side Squat Lift (left)
8. Kneeling Side Kick (right)
9. Kneeling Side Kick (left)
10. Down Dog Hop (right)
11. Down Dog Hop (left)
12. Plie Jump
13. Prone Leg Lift (right)
14. Prone Leg Lift (left)
15. Goddess Heel Lift
Repeat 1-3X

Workout 7:

25-Minute Yoga Flow


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