6-Month Home Workout Challenge: #BFBODYFIT WEEK 18

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Welcome to #BFBodyFit Week #18.We have another fantastic workout week ahead. You will find each full length workout video, and workout breakdown below.

I included seven workouts on this week’s schedule. You should still aim to have one full rest day. You can either skip one workout, or stack two workouts to get them all in. Workouts this week range in length from 10-minutes to 30-minutes per round. You also get in a great workout with Jesse. His energy and humor make working out fun.

As always, focus on maintaining proper form during each exercise. Go for maximum repetitions during each movement. If you need to take a break, that’s fine, just get right back into it when you are able.

For HIIT workouts, it’s totally normal to sweat and breath heavy. The intensity level will maximize your workout in a shorter amount of time. This workout technique leads to larger/faster gains in muscle strength and power, as well as aerobic improvements in your cardiovascular fitness level. Before you know it, you will be getting in more reps, and feeling strong, healthy and energized after each workout.

Bonus challenge this week: take a moment each day to be thankful for your physical body. Be appreciative of what your body is capable of, and the strength you are cultivating with your workouts. As human beings, we have a tendency to be critical, but practicing gratitude helps us to feel more joyful in our everyday lives. When I use the hashtag #BFBody and #BFBodyFit, it doesn’t just stand for BenderFitness. It also stands for Best Friend Body. Treat your body as you would your best friend. Be kind to yourself. Nurture yourself. Support yourself. Kindness grows kindness. When you start with yourself, you will find that you have more kindness and compassion to share with others. 

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.



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:

Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds timed
Advanced: 20 reps, 60 seconds timed
or: HIIT Style: 10 Rounds of 10/50.
*If you don’t have a jump rope substitute Ropeless Jumping, High Knees or Burpees for this exercise.
1. Jump Rope (timed)
2. Warrior 3 with Heel Lift (right)
3. Warrior 3 with Heel Lift (left)
4. Mountain Climber (timed)
5. Walking Side Squat
6. High Knees (timed)
7. Oblique Pushup
8. Plie Pulse Jumps
9. Scissor Taps
10. Jump Rope (timed)
Repeat 1-3X

Workout 2:

Cardio Intervals: 3 Rounds of 10/50
Beginner: 8-10 Reps
Intermediate: 10-15 Reps
Advanced: 15-20 Reps
*Cardio Burst: 3 Rounds of 10/50
-Jumping Jacks
-High Knees
Warrior Split Squat-Right
Warrior Split Squat-Left
Reverse Lunge Press-Alternating
Side Lunge-Right
Side Lunge-Left
*Cardio Burst: 3 Rounds of 10/50
-Jumping Jacks
-High Knees
6. Sumo Pushups
7. Leg/Hip Lift
8. Tick-Tock/Pendulum Abs
9. Superman
10. Reach Through Plank
*Cardio Burst: 3 Rounds of 10/50
-Jumping Jacks
-High Knees
Repeat 1-3X

Workout 3:

Set your Interval Timer for 15 Rounds of 30/50.
For Reps:
Beginner: 10 Reps Per Exercise
Intermediate: 15 Reps Per Exercise
Advanced: 20 Reps Per Exercise
*30-Seconds of Cardio Before Each Exercise*
Temple Tap Abs
Walk the Plank
Lunge Jumps
Mountain Climbers
Alternating Runner’s Lunge
Toe Tap Pushups
Side V-Up-Right
Side V-Up-Left
Tricep Pushups-Right
Tricep Pushups-Left
Squat Lunge Jumps
Spiderman Pushups
Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice

Workout 4:

Equipment: 2 Dumbbells, a Chair or bench.
Bicep Curl-Right
Bicep Curl-Left
Chair Lift Leg Extension
Shoulder Press
Tricep Drop
Leg Extension Abduction-Right
Leg Extension Abduction-Left
Sit to Stand
Repeat 1-4X
Optional: Pair with 30-Minutes Cardio of Choice
My Cardio: Interval Run

Workout 5:

Each Section will take 5 minutes. You can pause the video and grab some water in between sections. * Be sure to have your dumbbells and a chair (or someplace to put your foot during Split Squats) ready for this workout. 
Section 1:
1. Romanian Deadlift
2. Split Squat: Right
3. Split Squat: Left
4. Warrior Deadlift: Right
5. Warrior Deadlift: Left
Section 2:
1. Reverse Plank Step Out
2. Side Plank Reach & Drop: Right
3. Side Plank Reach & Drop: Left
4. Hip Lift Hook
5. Temple Tap Abs
Section 3:
1. Alternating Lunge & Curl
2. Squat & Press
3. Pushup Row: Alternating
4. Runner’s Lunge with Tricep Kickback: Right
5. Runner’s Lunge with Tricep Kickback: Left
Repeat 1-3X

Workout 6:

15 rounds of 10/50. 
1. Supergirl Push-up
2. High Knees
3. Hip Thrust
4. High Knees
5. Push-up Jack
6. High Knees
7. Hopper
8. High Knees
9. Russian Kicks
10. High Knees
11. Rotating (Sumo) Push-ups 
12. High Knees
13. Balanced Heel Press
14. High Knees
15. Shoulder Tap Push-ups
Repeat 1-3X
Pair with 30-Minutes of Cardio of Choice

Workout 7:

Intervals: 10 Rounds of 10/50.
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps
Side Step-Up: Right
Side Step-Up: Left
Warrior Deadlift: Right
Warrior Deadlift: Left
Curtsy Lunge: Right
Curtsy Lunge: Left
Low Jack
Lunge Lift: Right
Lunge Lift: Left
Repeat 1-5X
Optional: Pair with 30 Minutes Cardio of Choice

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