6-Month Home Workout Challenge: Week 16 #BFBodyFit

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Welcome to the BenderFitness Workout Schedule for this week! You can find the video playlist, and each individual workout breakdown below.

We have six workouts on the agenda for this week. It’s a fun weekly schedule!

I hope you enjoy mixing it up with these oldies, but goodies! When you go through the workouts, always focus on form.  Challenge yourself to get in max reps, and then repeat the workout if you have enough time. Even if you only have time for one round, remember, you will still get in a great workout!

In one of the classes I teach, we focused on Tabata Style Workouts last week. Don’t underestimate the power of a short but intense workout. It’s a great way to improve both your strength and endurance. Just remember to push yourself. You are training your mind and body to work hard and be strong.

The mental training that comes with sticking to a workout program is just as important as the physical training. When you teach yourself consistency, you can apply it to so many different areas of your life. You are training yourself to know that you can push through things that are physically and mentally difficult, and come out stronger on the other side.

For this week’s bonus challenge: Focus on limitingprocessed foods. That means, eating as many fresh, Whole Foods as possible. Fruits, vegetables, lean meats, legumes, whole grains. If you eat something pre-packaged take a peek at the ingredients and try to eat something with ingredients you recognize. I have to admit….I have been digging into the leftover Halloween candy. They are mini-sized so I haven’t been going too crazy, but I have been eating one to two pieces per day. It’s not a big deal in the long run, but I feel better when I eat better, so I am excited to refocus.

I hope you have fun with the workout schedule this week! Let me know in the comments below, or by checking in on Facebook or Instagram what you thought of the workouts. Do you like longer workouts, or enjoy the flexibility of a shorter workout?




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

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

Workout 1:

High Knees March
Jumping Jacks
Slow Mountain Climbers
Ropeless Jumping
High Knees
Workout: *30-Seconds of Cardio Before Each Exercise
Up/Down Dog
Down Dog Press-Right
Down Dog Press-Left
Goddess Squat Heel Pulse
Warrior III-Floor Tap
Warrior III-Floor Tap
Side Plank Reach-Right
Side Plank Reach-Left
Reverse Plank Leg Lift
Spiderman Plank
Cool Down:
March in Place
Side Angle Stretch-Right
Reverse/Peaceful Warrior-Right
Side Angle Stretch-Left
Reverse/Peaceful Warrior-Left
Forward Fold
Standing Back Bend

Workout 2:

Dive Bombers
Side Plank Reach-Right
Side Plank Reach-Left
Leg/Hip Lift
Bow Pose
Table Top Heel Press-Right
Table Top Heel Press-Left
Raised Leg Adduction-Right
Raised Leg Adduction-Left
Walk the Plank
Repeat 1-4X

Workout 3:

1. High Knees
2. Jump Squat
3. Pop Up
4. Russians
5. Lunge Hop (right)
6. Lunge Hop (left)
7. Cross Jack
8. Pendulum Hop
9. Surfer Burpee
10. Mountain Climbers
Repeat 1-3X

Workout 4:

1. Heel Tap Jump Squat
2. Mountain Climbers
3. Lunge Jump
4. Russian Kicks
5. Runners Lunge Hop (right)
6. Runners Lunge Hop (left)
7. Low Jack 1/2 Burpee
8. X-Jump
9. High Knees
10. Burpee
Repeat 1-3X

Workout 5:

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
1. Squat and Stretch (dumbbell optional)
2. Hip Lift
3. Butt Pull
4. Decline Crunches
5. Bridge
6. Side Crunch (right)
7. Side Crunch (left)
8. Butt Lift
9. Reverse Crunch
10. Leg Lift

Workout 6:

Set your interval timer for 20 rounds of 10/50.
 Leg Scissor Abs
Chair Taps
High Knees
Walking Pushups
Jumping Jacks
Side Plank Abs (right)
Surfer Jumps
Side Plank Abs (left)
Forearm Plank Leg Jump
Double Kick Back (right)
Lunge Jumps
Double Kick Back (left)
Mountain Climbers
Down Dog Pushup
Single Leg Lateral Jump (right)
Pendulum Leg Swing with Chair
Single Leg Lateral Jump (left)
Pump Handle Abs
Repeat 1-3X

Workout 7:


Rest your Body! 

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