6-Month Home Workout Challenge: Week 19 #BFBodyFit

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Welcome to Week 19 of the #BFBodyFit 6-Month Workout Challenge.

Get out your calendar and mark down your workouts for this week. It feels great to cross them off your list and to easily see the hard work you are putting in.

You are doing an amazing job sticking with these workouts. By now, you are feeling stronger, have more cardiovascular endurance, and more energy. Hopefully you are noticing the difference in the way working out consistently makes you feel mentally.

We have some fun workouts on this week’s schedule. Let me know if you have a favorite!


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:

This quick, total body workout will get your heart rate up and have you feeling the burn. You can always repeat the workout for a longer/more intense exercise session, or add on a cardio session of choice.

Intervals: 15 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
1. High Knees
2. Mountain Climber Pushup
3. Wood Chopper (right)
4. Wood Chopper (left)
5. Prone Elbow Twist
6. Walk the Plank Step Outs
7. Ball Pull or Frogger
8. High Knees
9. 3-Part Abs
10. Hip Drop Side Plank (right)
11. Hip Drop Side Plank (left)
12. Speed Skater (Side Lunge Reach)
13. Burpee
14. Dive Bomber/Up-Down Dog
15. High Knees
Repeat 1-4X
Optional: 30 Minutes of Cardio

Workout 2:

This workout doesn’t require any equipment. Just grab some water and a yoga mat and you are ready to go. Be sure to warm-up before starting so optimize the workout.

Set Your Timer for 21 Rounds of 10/50.
Dive Bomber
Heel Tap Jump Squat
High Knees
Rock the Boat
Mountain Climber Pushups
Forward/Backward Lunge-Right
Forward/Backward Lunge-Left
Side Plank Hip Lift-Right
Side Plank Hip-Lift-Left
Kick Back-Right
Kick Back-Left
Surfer Burpee
Leg Circle Abs-Right
Leg Circle Abs-Left
Boat Scissor
Plank Ab Series-Right
Plank Ab Series-Left
High Knees
Repeat 1-3X

Workout 3:

Grab a chair, or something you can step up onto, for this workout. You don’t need a yoga mat, the entire workout is completed in standing.

Intervals: 15 Rounds of 10/50
Reps: Beginner: 10; Intermediate: 15; Advanced: 20
Step Up with Kick Back-Right
Step Up with Kick Back-Left
Side Step Up-Right
Side Step Up-Left
Split Squat-Right
Split Squat-Left
Half Moon-Right
Half Moon-Left
Leg Raise-Right
Leg Raise-Left
Standing Leg Circles-Right
Standing Leg Circles-Left
Standing Knee Circles-Right
Standing Knee Circles-Left
Sit to Stand-Alternating
Repeat 1-3X
Optional: Pair with 20-30 Minutes Cardio of Choice

Workout 4:

Quick, Total Body, No Equipment Workout. This routine only takes 15-minutes per round, but it will have you feeling the burn.

Plank Crunch Burpee
Leg Series Reach Through-Right
Leg Series Reach Through-Left
Shoulder Tap Push-ups
Standing Side Taps (Half Moon)-Alternating
Back Lift
Leg Series-Right
Leg Series-Left
Ab Lift with Squeeze
Warrior Lunge-Alternating
Walking Pushups
Repeat 1-3X

Workout 5:

This LIIT (Low Impact Interval Training) workout is great for your entire body. No plyometric movements in this one, but that doesn’t mean it’s not effective!

This routine can easily be adapted into a higher intensity, plyometric routine. I love adaptable workouts, because it lets you work to your personal level. If you want a higher intensity workout you can do High Knees, Jumping Jacks, Burpees, Jump Rope, Jump Squats, or another high intensity option for the 30-second cardio intervals.

Set your interval timer for 15 Rounds of 30/50.
1. Warrior Stretch/Heel Lift-Right
2. Warrior Stretch/Heel Lift-Left
3. Supergirl Push-ups
4. Side Plank Squeeze- Right
5. Side Plank Squeeze- Left
6. Kneeling Warrior – Right
7. Kneeling Warrior – Left
8. Hydrant – Right
9. Hydrant – Left
10. Hydrant Heel Press -Right
11. Hydrant Heel Press -Left
12. Plank Crunch
13. Hip Tip Heel Press
14. Down Dog Core Series – Right
15. Down Dog Core Series -Left
Repeat up to 3X.

Workout 6:

This workout will give you an awesome cardio burn in only 10-Minutes. Try to repeat this one up to three times today to super charge your workout.

High Knees
Mountain Climbers
High Knees Lateral Jump
Frog Hopper
Plie Jump
Tuck Jump Burpee
Russian Kicks
Heel Tap Squat Jump
Donkey Kick
Repeat 1-3X

Workout 7: Rest Day.

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