exercise program

6 Home Workouts to Try This Week

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Hi Everyone!

This week I have 6-Workouts on my agenda.

Each of these workouts is 40-Minutes long. We are using lots of compound exercises and movements that don’t require equipment. All you need is a little bit of space and a yoga mat or floor surface that you are comfortable working out on.

Below each video you will find a link to the full workout breakdown.

I’ve been working through some of my throwback workouts over the last two weeks as a way to get back on track with my workout schedule. The change in my energy level has been wonderful. It’s an unfortunate reality, but when I’m not working out my energy dips super low and I don’t want to do anything except lay around. When I get myself moving again I feel an immediate improvement in my energy levels. As soon as I finish a workout I notice how happy, energized and positive I feel. In turn I am then more motivated to workout.

Post-yoga #flowglow (heart filter courtesy of snapchat).

I plan to film new workouts this week. My sister is getting married at the end of the week, and lots of family will be in from out of town so I need to be very intentional about how I use my time. I’m in the wedding so I am working out Sun-Friday and taking the weekend off.

Remember, you need to workout consistently, but your life should not revolve around your workouts. They should just be a regular part of your life without preventing you from fully participating in everything else you love (or need to do).

For example, this weekend I helped my mom move. While it wasn’t an “official” workout, functional activities like carrying heavy boxes up and down multiple flights of stairs is definitely a great way to get in exercise. Bonus: I was able to carry furniture and boxes without getting sore or tired, because I exercise and stay active regularly.

Exercise improves your ability to participate fully in your own life. This is what motivates me to stick with it even when I’m not actively working toward a specific fitness goal (like a faster 5K or maximum number of pull-ups).

Right now, what is your workout motivation? What makes you show up and put in the work? There’s no right or wrong answer, but knowing your reason is a great way to stay motivated.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness 

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.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Workout 1:

The Breakdown: https://www.benderfitness.com/2020/04/total-body-sculpt-workout-no-equipment-home-exercises.html

Workout 2:

The Breakdown: https://www.benderfitness.com/2020/04/total-body-sculpt-2-no-equipment-home-workout.html

Workout 3:

The Breakdown: https://www.benderfitness.com/2020/04/total-body-sculpt-workout-3-best-full-body-cardio-burn-exercises-full-length-workout-video.html

Workout 4:

The Breakdown: https://www.benderfitness.com/2020/04/total-body-sculpt-workout-4-great-results-no-equipment.html

Workout 5:

The Breakdown: https://www.benderfitness.com/2020/04/total-body-sculpt-workout-5-effective-no-equipment-home-workout.html

Workout 6:

The Breakdown: https://www.benderfitness.com/2016/11/40-minute-power-yoga-fitness-sculpt-sean-vigue-melissa-bender.html

Time to Rest! Enjoy your rest day and come back next week for a new workout schedule!

6-Month Home Workout Challenge: Week 12 #BFBodyFit

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Hi Everyone!

For the week, we have 6 Fantastic workouts on the agenda. I posted the videos and workout breakdowns below, or you can check out the individual workout breakdowns to each routine by clicking on the daily links.

Are you ready to have an awesome workout week, and feel great? Me too! Exercise makes me feel amazing, and I am excited to share this week’s workout schedule with you.

Equipment in this week’s schedule:

During this week’s workout schedule I use a few different pieces of equipment. If you don’t have any equipment please don’t worry. You can complete the exercises with Body Weight, or grab something from around the house (water bottles, a hand bag, etc) to add some resistance.

During Workout #1 I use a stability ball for a Decline Pushup Ab Pull, but you can substitute a Frogger Pushup for a no equipment version of the exercise. If you’re not sure what that is, click the Workout Title link and you will see a photo tutorial for that and each exercise in the workout video.

Make Your Plan:

Take a minute to make a plan. How many workouts are you going to do this week, and when will you do them. Then stay accountable. Mark them off on your calendar or tag me in your check in posts throughout the week on Instagram or Facebook. Having a plan makes you more likely to succeed at sticking to the workouts.

Focus on Nutrition:

Throughout the week, focus on supporting your workouts with good nutritious meals. For me, that means eating plenty of whole foods, vegetables, fruits, whole grains, lean meats, and staying hydrated. Below, I included some photos of meals I cooked at home. I aim to incorporate vegetables with every meal.

Vegetables add a wider variety of nutrients to your meals, and also keep you feeling full and satisfied for longer periods of time. Aim to make approximately half of your meal vegetables.

Chicken and Vegetable Soup with Lemon Rice

Chicken and Vegetable Stir Fry

Eggs and Toast with Guacamole

Chicken, Quinoa and Peppers with a salad.

If you have a favorite healthy recipe, please share it in the comments below, or tag me in a post on Instagram or Facebook. Let me know if you would like me to start posting more meal ideas. I usually post meals on my Instagram page, but I would love to get back to sharing more recipes on my blog as well.

Exercises like this can be completed with a dumbbell or other item for added resistance, or you can do the movement with body weight only. Modify with what you have available at home.
❤️

I hope you enjoy this week’s workouts! Let me know what you think!
 Melissa

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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

The Workouts

Day 1: 20 Minute Full Body Workout

This workout can be completed for Reps or Intervals.
Reps:
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps
Intervals: 12 Rounds of 10/50.
Supergirl
Lunge Jump
Down Dog Leg Lift-Right
Down Dog Leg Lift-Left
Jump Squat
Decline Pushup Ab Pull (Frogger Pushup Modification)
Jumping Jacks
Side Plank Reach Through-Right
Side Plank Reach Through-Left
Overhead Squat
Pendulum Squat
Side to Side Mountain Plank
Repeat 1-3X

Day 2: Lean Lower Body Dumbbell Workout

Equipment: Gymboss Interval Timer set for stopwatch, Dumbbells, Chair or Bench.
Beginners: 5 Burpees, 10 Reps Per Exercise
Intermediate: 10 Burpees, 15 Reps
Advanced: 10 Burpees, 20 Reps
1. 10 Burpees
2. Curtsy Lunge (right)
3. Curtsy Lunge (left)
4. Romanian Deadlift
5. Overhead Split Squat (right)
6. Overhead Split Squat (left)
7. Calf Raise (right)
8. Calf Raise (left)
9. Weighted Plie
10. 10 Burpees
Repeat 1-4X

Day 3: 15 Minute Body Weight HIIT

All Levels: Max reps during each 50 second interval, 10 seconds of rest between exercises. 

1. High Knees
2. Burpee
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Decline Mountain Climber
6. 1 Leg Hip Thrust (right)
7. 1 Leg Hip Thrust (left)
8. Speed Skater
9. Jump Squat
10. Plank Jack
11. Single Leg Stand (right)
12. Single Leg Stand (left)
13. Hip Lift/Leg Lift
14. Temple Tap Abs
15. Frogger

Day 4: 15 Minute Legs and Core

Sumo Squat
Warrior III-Right
Warrior III-Left
Frogger
Hip Press/Glute Bridge
Hip Lift
Bicycle
Rock the Boat
Cheek to Cheek
Superman
Squat
Alternating Lunge
Forward Lunge Lift-Right
Forward Lunge Lift-Left
Repeat 1-3X

Day 5: 15 Minute Full Body Workout

Set Your Interval Timer for 15 Rounds of 10/50.
Equipment: Dumbbell
Over Head Squat
Alternating Runner’s Lunge Lift
Warrior Deadlift-Right
Warrior Deadlift-Left
Lunge Jump
Side Plank Leg Lift-Right
Side Plank Leg Lift-Left
Temple Tap Abs
Plank Knee Tap
Leg/Hip Lift
Reverse Plank Step Out
Tricep Pushup-Right
Tricep Pushup-Left
Bent Over Row-Right
Bent Over Row-Left
Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice.

Day 6: 15 Minute Total Body Workout and Cardio Burn

Set your Timer for 12 Rounds of 30/50.
30 Seconds of Cardio Before Each Exercise.
In/Out Jump
Single Leg Hip Thrust-Right
Single Leg Hip Thrust-Left
Warrior III-Right
Warrior III-Left
Burpee
Reverse Plank Leg Lift
Angle Abs
Side Plank Hip Drop-Right
Side Plank Hip Drop-Left
Temple Tap Abs
Frogger
Repeat 1-3X

Day 7: Rest Day

Two Total Body Workouts You Can Do Anywhere: One Week Home Workout Schedule

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Last week, my BFF sent me a fitness request. I don’t know about you, but when my best friend asks for my help to make some health and fitness lifestyle changes I jump at the opportunity to help.

Rose’s request: A workout she could repeat on Monday, Wednesday and Friday, that could be done inside or outside, and that she could follow along with even if she didn’t have internet access. Instead of a video, she wanted a list of exercises she could complete to build strength as she re-starts her fitness journey.

She also requested a Tuesday/Thursday Workout, So that she could have a full week of workouts planned and ready. She finds that knowing exactly what to expect for her workouts, helps her stay on track.

Do you remember Rose? She has guest starred in some of my workout videos!

While I absolutely love variety in my workouts, some people do better with a more structured routine. It helps them to recognize and track their progress. It can also be easier to stay accountable, when you have a set schedule.

If you would like to follow Rose’s Fitness and Weight Loss Journey check it out here: www.mychangeforaten.com 

You can also find rose on Instagram: @rosebrunobailey

Workout #1: Monday, Wednesday, Friday

Level 1: 10 Reps

Level 2: 15 Reps

Level 3: 20 Reps

Equipment: Something to step up onto (a sturdy chair, bench or step will work).

Repeat up to 3 Rounds and pair with 15-30 Minutes Cardio of Choice.

Workout #2: Tuesday/Thursday


Level 1: 10 Reps

Level 2: 15 Reps

Level 3: 20 Reps

Equipment: A yoga mat.

Repeat up to 3 Rounds. Pair with 15-30 Minutes Cardio of choice.

Modifying and Intensifying:

As you become familiar with these workouts you may decide that you want to increase the intensity. A great way to increase the burn of your workout, is by adding resistance.

You can grab Dumbbells, a resistance band, or a weighted vest to add some bonus muscle sculpting to these routines.

Remember, the workout should challenge you. If you repeat these routines often enough that they start to feel “easy,” it’s time to switch it up and increase the intensity.

Amp up your workout by adding some weights!

I hope you enjoy these workouts! Do you like the List format? Let me know in the comments below!

Melissa

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

If you want to help support BenderFitness so we can continue to share and create Free Workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

PPS I recently created an Amazon Shop. It includes some “Must Have” workout equipment, kitchen tools, books I’ve enjoyed, fashions I love and fun household decor items. This is an affiliate link: that means BenderFitness makes a small commission when you purchase an item. If you would like to check it out you can do so here: www.amazon.com/shop/benderfitness