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Home Workout Schedule: 5 Different Home Workouts

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Hello Everyone,

We have some fun workouts on our planner this week.

If you are in my Home Workout challenge group on facebook we are progressing to Week 2 of my Fit & Fun Run and Sculpt Challenge. We start the week with running and progress into some great Total Body Workouts and Bonus Burn workouts paired with runs.

You can find those workouts here:

For those of you who aren’t doing the 6-Week Challenge you will find our weekly workout schedule below. Some of my favorite workouts are on this week’s list, plus a workout that I recently filmed on Facebook Live. The new one is on our schedule for Day 2 and I really loved this routine. It was a lot of fun.

Let me know what you think of the workouts on this week’s list! I’m looking forward to exercising with you and bringing you more fun, new 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:

Weekly Workout Option (for those not doing the Fit & Fun Run and Sculpt Challenge:

Workout 1:

15 rounds of 10/50. 

1. Jump Rope (or Ropeless Jumping)
2. Squat Jump
3. Tuck Jump Burpee
4. Bridge Hopper (right)
5. Bridge Hopper (left)
6. Frogger
7. Warrior Lunge Jump
8. Speed Skater
9. Mountain Hopper
10. Tap & Punch Squat Jump
11. High Knees Burpee
12. Down Dog Hop
13. Wide Leg Frogger
14. Lunge Jump
15. Russian Kicks
Repeat 1-3X

Workout 2:

  1. March of High Knees
  2. Floating Leg Lift: Right
  3. Floating Leg Lift: Left
  4. Heel Reach Jump Squat
  5. Floating Leg Abduction: Right
  6. Floating Leg Abduction: Left
  7. Cross Kick Burpee
  8. Forearm Beast Twist: Right
  9. Forearm Beast Twist: Left
  10. High Knee Skip
  11. Sit Thru Hop
  12. Side Hop Heel Press
  13. Reverse Bow Twist
  14. Low Hop Sumo Twist: Right
  15. Low Hop Sumo Twist: Left

Cool Down or Repeat

Workout 3:

Plank 50 seconds per exercise, Jump Rope 30 seconds between each exercise. 
The entire routine takes 20 minutes. 
1. Forearm Plank
-Jump Rope
2. Right Side Plank
-Jump Rope
3. Left Side Plank
-Jump Rope
4. Chatarunga Plank
-Jump Rope
5. Rotating Plank (on the forearm)
-Jump Rope
6. Knee Drop Plank
-Jump Rope
7. Plank Jack
-Jump Rope
8. Elbow Tap Plank (right)
-Jump Rope
9. Elbow Tap Plank (left)
-Jump Rope
10. Leg Lift Plank
-Jump Rope
11. Plank Crunch
-Jump Rope
12. Side Plank Hip Lift (right)
-Jump Rope
13. Walk the Plank 
-Jump Rope
14. Side Plank Hip Lift (left)
-Jump Rope
15. Plank Step
-Jump Rope 

Repeat 1-3X

Workout 4:

1. Squat
2. Wall Sit Leg Lift (right)
3. Wall Sit Leg Lift (left)
4. Around the World Lunge (right)
5. Around the World Lunge (left)
6. Step-Up (right)
7. Step-Up (left)
8. Split Squat (right)
9. Split Squat (left)
10. Sit to Stand (right)
11. Sit to Stand (left)
12. Side Step Up Lift (right)
13. Side Step Up Lift (left)
14. Goddess Squat Reach (right)
15. Goddess Squat Reach (left)

Workout 5:

Intervals: 15 Rounds of 30/50.


Beginner: 10 Reps, 30 Seconds Cardio
Intermediate: 15 Reps, 30 Seconds Cardio
Advanced: 20 Reps, 30 Seconds Cardio

*30 Second Cardio Burst Between Each Exercise:
My Cardio Selection: Exercises 1-5: Mountain Climbers, Exercises 6-10: High Knees, Exercises 11-15: Mountain Climbers

  1. Twisting Sumo Squat
  2. Balanced Pendulum-Right
  3. Balanced Pendulum-Left
  4. Warrior III-Right
  5. Warrior III-Left
  6. Shoulder Tap Pushup
  7. Spiderman Side Plank-Right
  8. Spiderman Side Plank-Left
  9. Tricep Pushup-Right
  10. Tricep Pushup-Left
  11. Angel Abs
  12. Side V-Up-Right
  13. Side V-Up-Left
  14. Rock the Boat
  15. Super Swim

Repeat 1-3X

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