6-Month Home Workout Challenge: Week 11 #BFBodyFit

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Welcome to #BFBodyFit Week 11. This week we have 6-workouts and one rest day on the agenda. Get out your calendar and plan your workouts for the week/ Check them off through the week as you complete them.

Treat your workouts as you would any other appointment on your calendar. Show up and get them done.

We are more than half way through Month 3 of this challenge. Your consistency has been great, and you are probably noticing improved strength, endurance, and changes to your overall fitness. You are most likely also seeing positive changes in your mood, energy, and more lean muscle.

Take a moment to take stock of how you are feeling at this point. You are doing something fantastic for your health every time you show up for your workouts. At this point you have moved beyond “staying motivated” and built up a consistent workout routine. That deserves Kudos.

Keep up the good work, and let me know how you’re feeling!

Have fun this week!


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: Full Body Workout

This Full Body Exercise routine will take 15-Minutes Per Round. You can complete 1-4 Rounds of this routine.

Grab two dumbbells and you are ready to go! If you don’t have weights you can use something from around the house to add resistance, or complete the exercises with Bodyweight only. As long as the workout feels challenging to you, you’re in the right zone of effort.

Equipment: Interval Timer set for 15 Rounds of 10/50, and two dumbbells.
This workout can also be repeated for Reps:
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps
Reverse Lunge Lift-Right
Reverse Lunge Lift-Left
Table Lift-Right
Table Lift-Left
Knee Drop Plank
Temple Tap Abs
Plank Jack Pushup
Heel Tap Abs
Tricep Drop
Bicep Curl
Shoulder Press
Reverse Plank
Repeat 1-4X

Day 2:

This 10-Minute Per Round Core Workout is Quick, but very effective. You can complete 1-4 rounds of this workout, and if you’re up to it pair it with Up to 30-Minutes of cardio.

Cardio can be walking, running, jump rope, swimming, cycling.

Set your interval timer for 10 Rounds of 10/50.
Ball V-Up
Ball Pull (or Froggers)
Side Knee Tap (Alternating)
Over Head Reach
Decline Spiderman
Side Ball Lift-Right
Side Ball Lift-Left
Core Stretch Reach
Heel Press-Right
Heel Press-Left
Repeat 1-4X
Optional: Pair with 30 Minutes of Cardio

Day 3:

At 16-Minutes per round, this is a quick Total Body Workout. You don’t need any equipment for this routine. Complete 1-3 Rounds of this workout.

Push yourself for Max Reps with good form. Never sacrifice form for speed.

Set Your Timer: 16 Rounds of 10/50.
High Knees
Cheek to Cheek
Cross Jack
Criss Cross Curtsy Lunge
Mountain Climbers
Rolling Situp-Superman to Boat
Side Plank Hip Lift-Right
Side Plank Hip Lift-Left
Leg/Hip Lift
Warrior III-Right
Warrior III-Left
Cross Donkey Kick
Heel Tap Squat Jump
Down Dog Hop-Right
Down Dog Hop-Left
Repeat 1-3X

Day 4:

Grab your Dumbbells for this one! If you don’t have dumbbells get creative and use something from around the house, or do body weight variations of the exercises. Work with what you have, and if you need suggestions for an exercise variation or substitution leave a comment below, letting me know which exercise you are struggling with.

1. Dumbbell Rotational Lunge (right)
2. Dumbbell Rotational Lunge (left)
3. Curtsy Lunge Kick (right)
4. Curtsy Lunge Kick (left)
5. Tricep Extension
6. Bent Over Row
7. Dumbbell Skier Swing
8. Warrior Deadlift (right)
9. Warrior Deadlift (left)
10. Side Kick Press (right)
11. Side Kick Press (left)
12. Chair Twist
13. Tricep Drop
14. Single Leg Tap (right)
15. Single Leg Tap (left)

Day 5:

At 15-Minutes per round, this Cardio HIIT workout is quick, but fantastic! Really push yourself during this routine to get in max reps. You should be out of breath, it should feel difficult. Don’t be afraid to get sweaty! That’s what this workout is all about.

On a Scale of 1-10, aim for a workout intensity of 8-9 during each interval. If it feels easy, it’s time to amp it up.

Calorie Burn after one round of this workout: 222 Calories.
Mountain Climber
Lunge Jumps
Frog Hopper
Low Jack Hop
Single Leg Heel Tap Hop-Right
Single Leg Heel Tap Hop-Left
Pushup Jack
Squat Jump
Russian Kick
High Knees
Mountain Burpee
Lunge Hop-Right
Lunge Hop-Left
Touch Tuck Jump
Repeat 1-3X

Day 6:

Below you will find two videos. The first is today’s workout. The second video is a tutorial on building to a pull-up. Pull-ups are amazing for strengthening your back.

Repeat 1-4X
1. Pull Ups
2. Bent Over Row
3. Bent Over Fly
4. Back Extensions or Supermans
5. Leg Extension or Prone Heel Tap
6. Deadlift
1. Up/Down Dog
2. Pelvic Tilt
3. Knee to Chest and Extend (right)
4. Knee to Chest and Extend (left)
5. Twist (right)
6. Twist (left)
Foam Roll

How to Build to a Pull-up

Day 7: Active Rest Day

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