6-Month Home Workout Challenge: Week 14 #BFBodyFit

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Welcome to Week 14 of the #BFBodyFit Challenge! We have 6 great workout days on our planner this week. You can find each workout video and workout breakdown below.

Throughout the week be sure to listen to your body. Stay hydrated, fuel yourself with nutrient dense foods for great energy (and a boost to your immune system!) and stay on track with your workouts.

Nutrient Dense Meal: Homemade Minestrone Soup. Loaded with veggies.

A balanced diet is part of the foundation of a healthy lifestyle. When you pair nutritious food choices with exercise you will notice huge improvements to your energy levels and overall health.

I hope you enjoy this week’s workout program! Let me know what you think! Tag me in your workout check in posts. Being part of a supportive fitness community can help you stay on track and meet your goals. Plus, it’s a great way to stay connected.

Have fun!


PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Day 1:

We start out the workout with a brand new Total Body LIIT (Low Impact Interval Training) routine.

Low Impact Burpee
Pendulum Squat
Runners Lunge Pulse – Right
Runner’s Lunge Pulse – Left
Crunch and Tap
Heel Tap Leg Lift
Side Plank Reach – Right
Side Plank Reach – Left
Hip Tap – Right
Hip Tap – Left
Leg Series – Right
Leg Series – Left
Elevated Leg Adduction – Right
Elevated Leg Adduction – Left
Sumo Push-up 
Triceps Push-up – Right
Triceps Push-up – Left
Reverse Plank Step Out
Hip Thrust – Right
Hip Thrust – Left
Repeat 1-2X

Day 2:

Today we move into a Total Body HIIT Workout. I use a jump rope in this routine, but you can do ropeless jumping if you don’t have a jump rope at home. Remember, there is always a way to modify a workout.

1. Jump Rope
2. High Knees Jump Rope
3. Skier Jump Rope
4. Jumping Jacks Jump Rope
5. Singe Leg Jump Rope (alternating)
6. Speed Skater Hop
7. Warrior Lift (right)
8. Warrior Lift (left)
9. Table Kick (right)
10. Table Kick (left)
11. Mountain Climber
12. Side Plank Heel Tap (right)
13. Side Plank Heel Tap (left)
14. Leg/Hip Lift
15. Backbend Lift or Bridge Glute Squeeze
Repeat 1-3X

Day 3:

Today we are focused on strengthening all of the muscles of your core. You will work your core muscles from every angle with this routine.

10/50: 10 Seconds of Rest, 50 Seconds Max Reps
1. Jump Rope
2. Unicycle (right)
3. Jump Rope
4. Unicycle (left)
5. Jump Rope
6. Superman Roll
7. Jump Rope
8. Seated Leg (or Knee) Raise
9. Jump Rope
10. Leg Raise Hip Twist
11. Jump Rope
12. Tick Tock Abs
13. Jump Rope
14. Starfish V-Up
15. Jump Rope

Day 4:

You’re in for a treat! You get to do a Total Body Workout with Jesse. He is super fun and motivating. He will get you laughing at least once during the workout. Leave a comment and let us know if you want to see him film more workouts.

30-Second Cardio Burst of Choice Between Each Exercise

1. Temple Tap Abs

2. Superman & Push-up
3. Alternating Supine Bridge Knee Flexions
4. X-Jumps
5. Hip Drop & Side V-Up (right)
6. Tricep Dip & Plank
7. Side Lunge Squat & Leg Lift (right)
8. Lunge Jumps
9. Hip Drop & Side V-Up (left)
10. Spiderman Push-up
11. Side Lunge Squat & Leg Lift (left)
12. Jump Squats
13. Full Circles
14. Rotating L-Sits/Tables
15. Goddess Pose Lifts
16. Burpees
Repeat 1-3X

Day 5:

On Day five you will be focused on strengthening your lower body. Grab a chair and a dumbbell or two for some added resistance. We are focused on building muscle to sculpt our lower bodies.

Interval Timer: 10 Rounds of 30/50.
*30 Second Cardio Intervals Between Each Exercise: Lunge Jump/Jump Squat
Sit to Stand (Right)
Sit to Stand (Left)
Split Squat (Right)
Split Squat (Left)
Elevated Runners Lunge (Right)
Elevated Runners Lunge (Left)
Single Leg Toe Tap Step Up (Right)
Single Leg Toe Tap Step Up (Left)
Elevated Glute Bridge (Right)
Elevated Glute Bridge (Left)
Repeat 1-3X.

Day 6:

We are working the entire body again with a quick, 15-minute per round HIIT. If you are up for it, you can repeat the workout to make it longer.

HIIT: Set your interval timer for 15 Rounds of 10/50 and go for Maximum Repetitions
Reps: Complete Reps for each Exercise (Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps). ****Pistol Squats are very difficult-reps can be lowered to 2 for Beginners, 5 Intermediate, 10 Advanced. If completing the modification do full reps.
Time: Set your timer for the desired workout time (15 minutes, 20 minutes, etc). Complete 10 Reps per exercise and get in as many rounds as you can during that time period.
Jump Lunge
Up/Down Dog-Dive Bomber
Squatting Warrior III
Pistol Squat-Right
Pistol Squat-Left
Jumping Pushups
Side Plank Drop-Right
Side Plank Drop-Left
Hopping Lunges (Forward/Back)-Right
Hopping Lunges (Forward/Back)-Left
Full Boat/V-Up
Scissor Abs
Superman Lift
Plank Walks
Goddess Twist

Day 7:

Today we are stretching and recovering, with a great yoga stretch flow. Don’t skip yoga day! I know a lot of people skip, but it is amazing for your body.

3 thoughts on “6-Month Home Workout Challenge: Week 14 #BFBodyFit

  1. Anonymous

    Thank you for your commitment to this blog. It is a live saver. I’m always so
    excited to see which ones you have posted. You are a wealth of knowledge, I tell everyone about Benderfitness.
    I’d love to see a pregnancy update photo

  2. Melanie

    Reverse plank step outs are very difficult. Especially on the left leg where I have hamstring pain. The pain was aggravated during the step out as well as the leg series when I left my left leg. Any suggestions to rehab or modify?
    I love your workouts. Thank yo for sharing your knowledge and expertise.

  3. Day 1 – awesome! Thank you for your continued commitment to sharing your workouts – especially now with COVID-19 and being stuck at home!

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