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.
This is a fun and fast total body workout routine. This workout uses some of the best body weight exercises to maximize your workout in a short period of time. The workout video and exercise breakdown are below.
I filmed this workout 9-years ago as part of my prep for an NPC Naturals fitness competition in the Bikini division. It’s fun to look back on this time period, and very motivating. At that time I was very strong, healthy and fast. I recently came across one of my workout notebooks from that time, and I was blown away by how quick my running times were. I found my times from an 800-meter (half mile) repeat workout for a total of 3-miles. If you can read my handwriting below you can see the workout breakdown.
Right now I’m at a different place in life (parenting two young children and never seeming to get enough sleep.) While I wouldn’t trade a moment of my time with my family, I’m also tired of feeling sluggish and sleepy all the time. Which means I need to make some changes. This old notebook and video served as a great motivation and reminder to myself of two things.
I know what I am capable of and how to do it.
Short workouts are super effective, especially when you make sure you are working at a good level of intensity. Even though my life is crazy busy right now, refocusing on short but super efficient workouts will help me get back on track.
Here’s the thing, I’m not in bad shape as far as my level of fitness goes. I might not be as fast, but I can go outside and run a few miles without stopping. I’m not uncomfortable in my own skin or with what I see in the mirror. I’ve stayed generally active with my workouts and martial arts. But lately I’ve struggled with my consistency, with making time for myself for exercise and filming and with my overall energy level. For the past two days I was completely derailed by the most horrible menstrual cramps I’ve ever had in my life and my stomach has not been happy with the nutrition choices I’ve been making.
I know that I can feel better, healthier and more energized than I do at this moment in time. And luckily, I know exactly what to do about it. I’ve been sharing that journey here for the past ten years. I just have to recommit to giving myself some small blocks of time to work on my health.
I hope that you enjoy today’s workout. Let me know in the comments what you thought about it. I also want to know about your goals. What holds you back and what small steps can you take to move forward?
Don’t forget, I’ve been posting some new workout tutorials on Pinterest, and I’m *starting* to learn TikTok. I’m so late to the game on this one, but I only have so much time in my day. But be sure to check those out too!
See you soon,
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.
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: https://www.benderfitness.com/2020/06/fit-and-fun-summer-run-body-sculpt-workout-challenge-week-2.html
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.
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 keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
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:
March of High Knees
Floating Leg Lift: Right
Floating Leg Lift: Left
Heel Reach Jump Squat
Floating Leg Abduction: Right
Floating Leg Abduction: Left
Cross Kick Burpee
Forearm Beast Twist: Right
Forearm Beast Twist: Left
High Knee Skip
Sit Thru Hop
Side Hop Heel Press
Reverse Bow Twist
Low Hop Sumo Twist: Right
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)
*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
Welcome to our workout schedule for the week! You can find the individual workout breakdowns and full length workout videos below.
We have a well rounded workout week, with a bonus focus on building a stronger core. A stronger midsection supports every exercise you do. You core helps you maintain proper form, and protects your back during exercise.
Of course, we will still be getting in an amazing Total Body Workout, over the course of the week. Each exercise routine can be completed 1-3X. Choose your number of rounds based on how you feel, and your fitness goals. If you’re feeling extra motivated you can pair these workouts with 15-30 minutes of cardio of choice.
Always focus on using proper form, and modify the exercises as necessary. Sometimes, modifying is the best way to respect your body, and progress your strength and fitness. Remember, if it’s challenging for you that means you are working in the right intensity zone.
This week I also challenge you to add one healthy habit into your day. This can be meditation, eating more vegetables, staying hydrated, identifying three positive things about your day…the possibilities are endless. Share your healthy habit in the comments below, you never know who you might inspire to give it a try.
Enjoy this week’s workout schedule! You have done an amazing job making it to week 15!
Workout 1:
Side to Side Squat Lunge & Lift – R Lunge & Lift – L Figure 4 Extension – R Figure 4 Extension – L Leg Lift to Warrior III- R Leg Lift to Warrior III – L Chair Squat Step (Alt.) Curtsy Lunge Kick – Right Curtsy Lunge Kick – Left Side Plank Leg Lift – Right Side Plank Leg Lift- Left Twisting Single Leg Lift – Right Twisting Single Leg Lift- Left Knee Drop Plank Hip Tap Plank Down Dog Toe Touch – Alt. Supergirl Down Dog Heel Lift – Right Down Dog Heel Lift – Left Repeat Workout up to 3X.
Workout 2:
Between each exercise complete 30 second cardio burst: Jump Rope or High Knees. 1. Rolling Situp 2. Split Leg Lift (right) 3. Split Leg Lift (left) 4. 1 Leg Tricep Squat (right) 5. 1 Leg Tricep Squat (left) 6. Side Lunge with Knee Cross (right) 7. Side Lunge with Knee Cross (left) 8. Clamp 9. Forward Fold Jump 10. Seated Twist Stretch 11. Side Tap Reverse Plank 12. Kneeling Side Bend 13. Chair Twist 14. Unicycle 15. Unicycle Repeat 1-3X
Workout 3:
Part 1: Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope 1. Jump Rope 2. High Knees 3. Jumping Jack 4. Skier 5. Single Leg Hops (5 per leg, alternating) 6. Jump Rope 7. High Knees 8. Jumping Jack 9. Skier 10. Single Leg Hops (5 per leg, alternating) Part 2: Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Stability Ball. 1. Butt Pull 2. Thigh Squeeze 3. Single Hip Lift (right) 4. Single Hip Lift (left) 5. Superman Glute Lift 6. Back Extension 7. Prone Elbow Twist 8. Pike 9. Reaching Situps 10. Ball Pass Part 3: Equipment: Gymboss Interval Timer set for 15 Rounds of 30/50 and a Chair or Bench. -Squat/Lunge Jump 1. Warrior III (right) -Squat/Lunge Jump 2. Warrior III (left) -Squat/Lunge Jump 3. Hydrant (right) -Squat/Lunge Jump 4. Hydrant (left) -Squat/Lunge Jump 5. Alternating Pistol Squat Hop (*Check the post above for modification) -High Knees 6. Angel Abs -High Knees 7. Side Plank Reach (right) -High Knees 8. Side Plank Reach (left) -High Knees 9. Down Dog Hop (right) -High Knees 10. Down Dog Hop (left) -X-Jumps 11. Plank Walkout -X-Jumps 12. Dips -X-Jumps 13. Decline Spiderman -X-Jumps 14. Side Plank Back Reach (right) -X-Jumps 15. Side Plank Back Reach (left) Done!!!! Be sure to Cool Down and finish with some gentle stretching.
Workout 4:
1. Squating Toe Touch Twist 2. Leg Sweep (right) 3. Leg Sweep (left) 4. Goddess Squat Reach Through 5. Wall Sit Cross Leg Kick (right) 6. Wall Sit Cross Leg Kick (left) 7. Chair Twist 8. Double Elbow Tap Squat (right) 9. Double Elbow Tap Squat (left) 10. Forward Fold Reach Repeat 1-3X hOptional: Pair with 30 Minutes of Cardio
Workout 5:
Set your interval timer for 16 Rounds of 10/50. Or complete this workout for Reps: Beginner-10 Reps per Exercise Intermediate: 15 Reps per Exercise Advanced: 20 Reps per Exercise Repeat 1-3X High Knees Pushup to Lunge (alternating) Jumping Jacks Dead Bug Situp Surfer Burpee Leg Raise/Hip Lift Mountain Climber Lunge Kick-Right Lunge Kick-Left Supergirl Pushups (or Plank) Tuck Jump Kick Back-Right Kick Back-Left Pendulum Squat Wood Chopper-Right Wood Chopper-Left Optional: Pair with 15-30 Minutes of Cardio
Workout 6:
Set Your Interval Timer for 5 Rounds of 10/50 for the Warm Up and Cool Down. For the Workout Set your Timer for 10 Rounds of 10/50. For the Cardio Set Your Timer for 6 Rounds of 10/50. Warm Up: Ropeless Jumping Jumping Jacks Jog Alternating Lunge with Knee Drive Side Squat with Shoulder Stretch Core Section: X-Squeeze Side Plank Hip Drop-Right Side Plank Hip Drop-Left Super Swim Table Pose Heel Tap Leg Lift Elbow Tap Side Plank-Right Elbow Tap Side Plank-Left Supergirl Pushup Temple Tap Abs Plyo Cardio Fat Burn: Jump Squat Lunge Jump Burpee Mountain Climbers Surfer Frog Hopper Cool Down: Jumping Jacks Forward Kicks March Butt Kick March Quad Stretch-Right Quad Stretch-Left
Welcome to #BFBodyFit Week 11. This week we have 6-workouts and one rest day on the agenda. Get out your calendar and plan your workouts for the week/ Check them off through the week as you complete them.
Treat your workouts as you would any other appointment on your calendar. Show up and get them done.
We are more than half way through Month 3 of this challenge. Your consistency has been great, and you are probably noticing improved strength, endurance, and changes to your overall fitness. You are most likely also seeing positive changes in your mood, energy, and more lean muscle.
Take a moment to take stock of how you are feeling at this point. You are doing something fantastic for your health every time you show up for your workouts. At this point you have moved beyond “staying motivated” and built up a consistent workout routine. That deserves Kudos.
Keep up the good work, and let me know how you’re feeling!
Have fun this week!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life
PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness
Day 1: Full Body Workout
This Full Body Exercise routine will take 15-Minutes Per Round. You can complete 1-4 Rounds of this routine.
Grab two dumbbells and you are ready to go! If you don’t have weights you can use something from around the house to add resistance, or complete the exercises with Bodyweight only. As long as the workout feels challenging to you, you’re in the right zone of effort.
Equipment: Interval Timer set for 15 Rounds of 10/50, and two dumbbells. This workout can also be repeated for Reps: Beginner: 10 Reps Intermediate: 15 Reps Advanced: 20 Reps Burpee Reverse Lunge Lift-Right Reverse Lunge Lift-Left Table Lift-Right Table Lift-Left Burpee Knee Drop Plank Temple Tap Abs Plank Jack Pushup Heel Tap Abs Burpee Tricep Drop Bicep Curl Shoulder Press Reverse Plank Repeat 1-4X
Day 2:
This 10-Minute Per Round Core Workout is Quick, but very effective. You can complete 1-4 rounds of this workout, and if you’re up to it pair it with Up to 30-Minutes of cardio.
Cardio can be walking, running, jump rope, swimming, cycling.
Set your interval timer for 10 Rounds of 10/50. Ball V-Up Ball Pull (or Froggers) Side Knee Tap (Alternating) Over Head Reach Decline Spiderman Side Ball Lift-Right Side Ball Lift-Left Core Stretch Reach Heel Press-Right Heel Press-Left Repeat 1-4X Optional: Pair with 30 Minutes of Cardio
Day 3:
At 16-Minutes per round, this is a quick Total Body Workout. You don’t need any equipment for this routine. Complete 1-3 Rounds of this workout.
Push yourself for Max Reps with good form. Never sacrifice form for speed.
Set Your Timer: 16 Rounds of 10/50. High Knees Cheek to Cheek Cross Jack Criss Cross Curtsy Lunge Mountain Climbers Rolling Situp-Superman to Boat Side Plank Hip Lift-Right Side Plank Hip Lift-Left Leg/Hip Lift Burpees Warrior III-Right Warrior III-Left Cross Donkey Kick Heel Tap Squat Jump Down Dog Hop-Right Down Dog Hop-Left Repeat 1-3X
Day 4:
Grab your Dumbbells for this one! If you don’t have dumbbells get creative and use something from around the house, or do body weight variations of the exercises. Work with what you have, and if you need suggestions for an exercise variation or substitution leave a comment below, letting me know which exercise you are struggling with.
1. Dumbbell Rotational Lunge (right) 2. Dumbbell Rotational Lunge (left) 3. Curtsy Lunge Kick (right) 4. Curtsy Lunge Kick (left) 5. Tricep Extension 6. Bent Over Row 7. Dumbbell Skier Swing 8. Warrior Deadlift (right) 9. Warrior Deadlift (left) 10. Side Kick Press (right) 11. Side Kick Press (left) 12. Chair Twist 13. Tricep Drop 14. Single Leg Tap (right) 15. Single Leg Tap (left)
Day 5:
At 15-Minutes per round, this Cardio HIIT workout is quick, but fantastic! Really push yourself during this routine to get in max reps. You should be out of breath, it should feel difficult. Don’t be afraid to get sweaty! That’s what this workout is all about.
On a Scale of 1-10, aim for a workout intensity of 8-9 during each interval. If it feels easy, it’s time to amp it up.
Calorie Burn after one round of this workout: 222 Calories.
Mountain Climber Burpee Lunge Jumps Frog Hopper Low Jack Hop Single Leg Heel Tap Hop-Right Single Leg Heel Tap Hop-Left Pushup Jack Squat Jump Russian Kick High Knees Mountain Burpee Lunge Hop-Right Lunge Hop-Left Touch Tuck Jump Repeat 1-3X
Day 6:
Below you will find two videos. The first is today’s workout. The second video is a tutorial on building to a pull-up. Pull-ups are amazing for strengthening your back.
Repeat 1-4X 1. Pull Ups 2. Bent Over Row 3. Bent Over Fly 4. Back Extensions or Supermans 5. Leg Extension or Prone Heel Tap 6. Deadlift Stretch: 1. Up/Down Dog 2. Pelvic Tilt 3. Knee to Chest and Extend (right) 4. Knee to Chest and Extend (left) 5. Twist (right) 6. Twist (left) Foam Roll
Welcome to Week 10 of the #BFBodyFit Home Workout Challenge! You are doing a fantastic job sticking with the program.
We have a fun workout week on the planner. Get out your calendar and mark down your workouts. Having them written down someplace that you can see them will help you stay accountable. Plus, it feels great to mark them as completed!
Determination is more important than motivation.
Your motivation may fluctuate, but keep showing up for yourself and your health and get your workouts in.
I included 7 workouts this week, so feel free to stack two workouts or do an active rest day if that is too much for your body.
A huge component of the #BFBodyFit Challenge is for you to learn how to listen to your body’s cues. I want you to become best friends with yourself, and treat your body with kindness and care. That includes regular exercise, and “checking in.”
You wouldn’t just assume that your best friend is doing fine, or see symptoms of fatigue and ignore them. If your friend was hurt or sick, you would check in and see what you can do to help. Treat yourself and your body the same way.
Have fun this week!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life
PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness
Workout 1:
Total Body Home Workout-No Equipment Needed.
30-Seconds of Cardio Between Each Exercise* Exercises 1-5 are a Warm-up. If you are already warmed up you can go higher intensity for each interval and cardio burst. In/Out Squat Knee to Elbow-Right Knee to Elbow-Left Low Impact Burpee Butt Kicks Elevator Plank-Right Elevator Plank-Left Angle Abs Single Leg Hip Thrust-Right Single Leg Hip Thrust-Left Goddess Tuck Pulse Walking Push-up Side Plank Stretch-Rotating Runner’s Lunge Lift-Right Runner’s Lunge Lift-Left March in Place Repeat 1-3X
Workout 2:
12-Minute Core Workout. No Equipment, Muscle Sculpting Exercises.
Seated Lean to Lift Table Press Kneeling Side Hip Press-Right Kneeling Side Hip Press-Left Boat Heel Slide-Alternating Swimmer X-Squeeze Me Down Dog Tap and Heel Press-Right Down Dog Tap and Heel Press-Left Seated Twist Rotating Plank Plank Crunch Repeat 1-3X
Workout 3:
20-Minute Cardio HIIT and Sculpt Workout. I use a jump rope for my cardio bursts, but you can do rope-less jumping, high knees, Jumping Jacks or another cardio of choice.
Set your timer for 15 rounds of 30/50 seconds. -Jump Rope 1. Burpee -Jump Rope 2. Supergirl Pushup -Jump Rope 3. High Knees -Jump Rope 4. Down Dog Hop (right) -Jump Rope 5. Down Dog Hop (left) -Jump Rope 6. Mountain Climber -Jump Rope 7. Leg Lift Plank -Jump Rope 8. Side Lunge Puch -Jump Rope 9. Single Leg Hip Thrust (right) -Jump Rope 10. Single Leg Hip Thrust (left) -Jump Rope 11. Walk the Plank -Jump Rope 12. Hop to Lunge (right) -Jump Rope 13. Hop to Lunge (left) -Jump Rope 14. Crescent Pushup (right) -Jump Rope 15. Crescent Pushup (left)
Workout 4:
Core and Butt Workout with Cardio Burn. You don’t need any equipment for this workout, although I use a stability ball for a couple of exercises. In the video I also demonstrate body weight only variations of the exercise for anyone who doesn’t have access to equipment.
Jump Rope 2. Bridge/Ball Pull 3. High Knees 4. Side Plank Leg Circles-Right 5. Speed Skater 6. Side Plank Leg Circles-Left 7. Squat Jumps 8. Bird Dog 9. Static Skips with Arm Reach 10. Leg Lift/Bicycle/Hip Lift 11. Burpees 12. Tricep Leg Circles-Right 13. Russian Kicks 14. Tricep Leg Circles-Left 15. Mountain Climber 16. Plie Pulse Squat Repeat 1-3X
Workout 5:
16-Minute Total Body Workout. Let’s work a little bit of everything with this workout routine!
1. Burpee Uppercut 2. Temple Tab Abs (tap right, tap left=1 rep) 3. Side Plank L-Lifts (left) 4. Side Plank L-Lifts (right) 5. Burpee Uppercut 6. Slow rolling abs 7. Alternating Leg lifts (right) 8. Alternating Leg Lifts (left) 9. Power Knee Ups (right) 10. Power Knee Ups (left) 11. Burpee Uppercuts 12. V-Leg/hip lift 13. 3 Kick Series (front kick, table kick, roundhouse=1 rep) (right) 14. 3 Kick Series (left) 15. Burpee Uppercut 16. Superman Crunch with Twist Repeat 1-3X
Workout 6:
Legs and Core Workout. Today we focus on the large muscles of the lower body, and working our core from every angle.
Equipment: Buy a Gymboss now. Interval Timer & Dumbbell. Curtsy Lunge with Calf Raise-Right Curtsy Lunge with Calf Raise-Left Lunge Kick-Right Lunge Kick-Left Glute Bridge to Calf Raise Lunge Jump Twist Walk the Plank Pushup Angel Abs Toe Touch Plank Reach-Right Toe Touch Plank Reach-Left Camel Reach Dive Bomber Repeat 1-4X
Workout 7:
20-Minute Plyometric Pilates Fitness Fusion. Start with a fantastic Pilates workout with Sean Vigue. And finish with a BenderFitness HIIT.
Part 1: Pilates with Sean Vigue Part 2: Plyometric HIIT *30-Second Cardio Burst Between Each Exercise. Recommended: Burpees* Mountain Climber Tuck Jump X-Jump Pushup Russian Kicks Bridge Hopper-Right Bridge Hopper-Left Alternating Frogger to Side Plank Donkey Kick Repeat 1-3X Optional: Pair with 30-Minutes additional Cardio of Choice.
Welcome to this week’s workout program! I have 7 great workouts on the agenda for us this week.
We are starting off the week strong, with a Total Body Burpee Burn. Then we move into a Core and Legs focused workout to start targeting specific muscle groups. On day 3 we are back for another Total Body workout. Day 4 is a Quick Stomach Toning Workout. Day 5, grab a couple of dumbbells for some resistance training. Day 6 is a Glute/Butt Shaping Workout. Day 7 is all about stretching. Don’t skip your stretching! It’s an important part of the process. If the yoga is too intense for your active rest day, do some gentle stretching.
This schedule can be modified to fit your needs. You can substitute 1-2 workouts for rest days. Aim to get in at least 5 great workouts this week. Track your workouts, or post social media check-ins to help yourself stay accountable. I love seeing your posts and having a chance to cheer you on. Having a support system, whether it’s in person or online, can help you stay consistent with your goals.
Thanks for working out with me! Have fun this week, and let me know which workout is your favorite! I love to see your workout check-ins. Seeing your posts keeps me motivated.
Take some time this week to give yourself kudos for making it to Week 9 of the #BFBodyFit Workout Program. You should be noticing some changes in your fitness, endurance, and energy levels by now. Check in with your body, and see how you are feeling and what changes you are noticing. These changes may be physical, mental, emotional, or improved overall health. Each area of your wellness is equally important.
Enjoy and have fun! Let’s get stronger together.
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life
PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness
Workout 1:
Burpee Body Burn Workout.
30 Seconds Cardio, 50 Seconds Max Reps *I accidentally skipped one exercise so this is a 19 minute workout. *I chose Burpees for my cardio. Other options include: Jump Rope, High Knees, or Jumping Jacks
March and Kick Single Leg Pendulum-Right Single Leg Pendulum-Left Kneeling Leg Rotation-Right Kneeling Leg Rotation-Left Tip Toe Chair Walk Figure 4 Pulse & Press-Right Figure 4 Pulse & Press-Left Cat Bow Series-Right Cat Bow Series-Left Spiderman Sweep Half Leg Lift Temple Tap Abs Criss Cross Legs Plank to Updog Core Wiggle
Repeat 1-3X
Workout 3:
Full Body Workout.
Intervals: 16 Rounds of 10/50
Reps: Beginner: 10 Reps-30 Second High Knees Intermediate: 15 Reps-40 Second High Knees Advanced: 20 Reps-50 Second High Knees
High Knees Decline Pushup Split Squat Curl, Press, Tricep Drop Side Plank Elbow Tap Leg Lift-Right Side Plank Elbow Tap Leg Lift-Left Slow Squat to Jump Squat Reverse Plank Kick to Pushup-Alternating X-Jump to Tuck Jump Oblique Scissor-Right Oblique Scissor-Left Heel Press Plank & Row or Pushup Row Plank to Warrior III-Right Plank to Warrior III-Left Arm/Tricep Extension Temple Tap Abs High Knees Repeat 1-3X
1. Scissor Situps 2. Extended Heel Tap 3. Lift and Tuck 4. Balanced Side Crunch (right) 5. Balanced Side Crunch (left) 6. Hip Lift Circle 7. Bicycle 8. Reverse Crunch 9. Side V-Up (right) 10. Side V-Up (left)
This workout can be performed as a HIIT 15 round 10/50 workout I completed this workout for Reps. Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps
1. Lunge Kick Switch 2. Warrior Deadlift (right) 3. Warrior Deadlift (left) 4. Pretzel (right) 5. Pretzel (left) 6. Side Squat Lift (right) 7. Side Squat Lift (left) 8. Kneeling Side Kick (right) 9. Kneeling Side Kick (left) 10. Down Dog Hop (right) 11. Down Dog Hop (left) 12. Plie Jump 13. Prone Leg Lift (right) 14. Prone Leg Lift (left) 15. Goddess Heel Lift Repeat 1-3X
This week we have six workouts on the agenda. Get ready for a fantastic week of exercise to strengthen your body and improve your overall health and wellness. If you are brand new to BenderFitness workouts, remember that you can modify the exercises to suit your personal needs. That can mean doing a lower impact variation of an exercise, or adding weights to increase the intensity of the workout.
Any easy way to modify an exercise, is to take the plyometric (jumping) version of the exercise and make it low impact. For example, Squats can be substituted for Squat Jumps, or Alternating Lunges for Lunge Jumps. Side Planks are very challenging for most people, so if you aren’t quite ready for the harder variations, hold a static side plank. Remember to listen to your body and adjust as needed.
As you progress through these exercises you will build strength, endurance, power and overall fitness. When you stick to your program you will see and feel your body growing stronger. Before you know it, you will be pushing through these workouts for max reps without rest breaks.
This week’s schedule includes HIIT (High Intensity Interval Training), LIIT(Low Intensity Interval Training), and Yoga. You will also get in a few Total Body Workouts, along with a Lower Body Workout and Core focused workout.
Thanks for working out with me! Have fun this week, and let me know which workout is your favorite! I love to see your workout check-ins. Feel free to tag me in your photos or videos on Instagram and I might share them to my story. Seeing your posts keeps me motivated.
Enjoy! Let’s get stronger together.
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life
PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness
It’s workout time! This week’s schedule is below.
Workout 1: Total Body Cardio Fat Burning Workout
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps OR: Interval Style 35 seconds of Cardio, 55 seconds Max Reps 1. Mountain Climbers 2. Lunge Jump 3. Jumping Jacks 4. Dive Bomber/Up-Down Dog 5. High Knees 6. Pendulum Squat 7. Mountain Climbers 8. Oblique V-Up (right) 9. Jumping Jacks 10. Oblique V-Up (left) 11. High Knees 12. Single Leg Tricep Squat (right) 13. Mountain Climbers 14. Single Leg Tricep Squat (left) 15. Jumping Jacks 16. Plank Donkey Kick Side Jump 17. High Knees 18. Plie Jump 19. Mountain Climbers 20. Plank to Toe Walk Repeat 1-3X
Workout 2: Standing Lower Body Workout
Interval Timer set for 15 Rounds of 10/50 1. Squat to Lunge-Right 2. Squat to Lunge-Left 3. Squat Jump 4. Table Kick-Right 5. Table Kick-Left 6. Low Jack 7. Warrior III-Right 8. Warrior III-Left 9. Lunge Jump 10. Sumo Twist-Right 11. Sump Twist-Left 12. Surfer 13. Curtsy Lunge Kick-Right 14. Curtsy Lunge Kick-Left 15. Pendulum Squat Repeat 1-4X Optional: Pair with 30 Minutes of Cardio
Workout 3: 18-Minute Total Body HIIT Workout
18 rounds of 10/30 and two dumbbells. Dumbbell Weight of Choice: Recommend 3-12 lbs.
Repeat 1-3X
1. Dumbbell High Knees 2. Dumbbell Jump Squat 3. Spiderman Plank 4. Temple Tap Abs 5. Dumbbell High Knees 6. Dumbbell Jump Squat 7. Crunch and Tap 8. Heel Press Plank 9. Dumbbell High Knees 10. Dumbbell Jump Squat 11. Reverse Bicycle 12. Mountain Tapper 13. Dumbbell High Knees 14. Dumbbell Jump Squat 15. Hip Lift Hook 16. Forearm Plank to Down Dog 17. Dumbbell High Knees 18. Dumbbell Jump Squat
Set Your Interval Timer for 10 Rounds of 10/30 *30-Seconds of Cardio Before Each Exercise* Low Impact Burpee Lunge to Hydrant-Right Lunge to Hydrant-Left Down Dog Cross Kick-Right Down Dog Cross Kick-Left Leg Drop Series Reverse Plank Step Out Angel Abs Side Plank Foot Tap-Right Side Plank Foot Tap-Left Repeat 1-3X
Workout 6: Yoga Stretch and Strength
Workout 7: Rest or Active Rest Day
Rest Day. You can also choose to have an active rest day, and incorporate some gentle movement in your day. Keep it low intensity, you shouldn’t be getting out of breath or going at a higher intensity. Rest helps you gain strength and prepare for a new week of workouts.
We have six workouts and one rest day on the planner this week.
Get out your calendar, mark down your workout days, and keep yourself accountable. If you have a friend that is joining you for the challenge, check in with each other. Having an accountability buddy will help you stay on track.
Virtual buddies count too, so don’t hesitate to tag me in your workout posts on social media.
You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
We love cheering you on and seeing your progress along the way.
You will find the daily workout schedule below. These full length workout videos will help keep you on track each week. Don’t let motivation drive you, you decide to keep showing up and making it happen, even on the days when you don’t really feel like doing it.
People ask: How Do I Stay Motivated? The answer is, you keep doing it even on the days when you aren’t motivated. You make it a habit and show up. Your health is counting on it, and you have the power to impact your overall fitness and wellness levels.
*If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness
Workout 1:
Today’s workout is a quick, total body routine. One round takes only 15-minutes, so you can repeat it if you have more time and want a higher intensity workout.
Push yourself on this one! If it feels easy, it’s time to aim for more reps (with good form). You should be sweaty and breathing hard. We are working on building lean muscle, burning fat, and improving our cardiovascular system and overall fitness level.
All Levels: Max reps during each 50 second interval, 10 seconds rest between exercises Total Time: 15 Minutes 1. High Knees 2. 3 Way Frogger 3. Lunge Jump 4. Burpee 5. Hip Lift 6. Bicycle 7. Side Plank Hip Lift (right) 8. Side Plank Hip Lift (left) 9. Jump Kick (right) 10. Jump Kick (left) 11. Surfer Burpee 12. Knee Drop Plank 13. Knee Slap Squat 14. Twisting Scissor 15. High Knees
Workout 2:
Workout Day 2 is focused on the core. We are going to work your abdominal muscles from every angle. A strong core helps protect your back, posture, and is key to overall health and wellness.
Repeat this quick routine up to three times on it’s own, or pair it with up to 30-minutes cardio of choice.
Remember, it’s always better to get in some exercise than no exercise. Get moving, and have fun!
Timed: Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps or complete this workout HIIT style: 10 rounds of 10/50.
1. Mountain Climbers 2. Temple Tap Abs 3. Side Jump Abs 4. Oblique Reach (right) 5. Oblique Reach (left) 6. Speed Skater Jump 7. Windshield Wiper Plank 8. Extended Arm Pulse 9. Plank Jack 10. Downward Dog Cross Pushup Repeat 1-3X
Workout 3:
Time to work the Lower Body! This routine is focused on the large muscles of the lower body: Glutes, Thighs, Calves, and will also get all of the smaller, intrinsic muscles.
You can utilize dumbbells to increase the challenge. I used two 20-lb dumbbells. If you don’t have dumbbells you can grab something from around the house: water bottle, a heavy pan, book bag: don’t be afraid to get creative!
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps 1. Warrior 3 with Hip Rotation (right) 2. Warrior 3 with Hip Roation (left) 3. Romanian Deadlift 4. Single Leg Hip Lift (right) 5. Single Leg Hip Lift (left) 6. Runners Lunge to Warrior (right) 7. Runners Lunge to Warrior (left) 8. Calf Raise with Extension (right) 9. Calf Raise with Extension (left) *Weights are optional. I used 20 lb dumbbells. Repeat 1-3X
Workout 4:
For the last two days we isolated Glutes and Abs. Today, we are combining both with lots of great compound exercises to get your whole body an amazing workout.
This routine is focused on the Belly and the Booty! Quick, but efficient exercise program.
1. Plank Jacks 2. Side V-Up/Hip Lift 3. Side V-Up/Hip Lift 4. Side Kick Stand (right) 5. Side Kick Stand (left) 6. Bow Heel Press 7. Heel Tap Abs 8. Plank Cross Pulse (right) 9. Plank Cross Pulse (left) 10. Temple Tap Abs
Day 5:
HIIT! Don’t Quit! This is a Total Body routine that will get your heart pumping. Challenge yourself to push the pace. Get sweaty, and try to workout at an intensity level of 8-9/10. Don’t be afraid to get out of breath and really sound like you’re working.
Pushing yourself outside of your comfort zone will help you improve your overall fitness.
All Levels: Max reps during each interval. *Beginners: Start with 30 second interval, followed by 15 seconds of rest. *Intermediate: 40 second interval, 10 seconds rest *Advanced: 50 second interval, 10 seconds rest 1. High Knees 2. Flying Pigeon (right) 3. Mountain Climber 4. Flying Pigeon (left) 5. Russians 6. Frog Hop Squat 7. High Knees 8. Down Dog Lift 9. Mountain Climber 10. Squat Planks 11. Russians 12. Reverse Crunch Rotation 13. High Knees 14. Knee Drop Plank 15. Mountain Climber
Day 6:
It’s a stretch day! You’ve done fantastic workouts all week long. Now it’s time to stretch out! This routine is focused on the lower body, hips and lower back.
These stretches help maintain hip alignment, posture, and range of motion. Don’t skip the stretching!
1. Side Plank Hip Stretch (right) 2. Side Plank Hip Stretch (left) 3. Pigeon (right) 4. Pigeon (left) 5. 1 Leg Forward Fold (right) 6. 1 Leg Forward Fold (left) 7. Down Dog 8. King Arthur Pose (right) 9. King Arthur Pose (left) 10. Hip Opener 11. Runners Lunge (flexed to extended knee) (right) 12. Runners Lunge (left) 13. Back Stretch 14. Back Twist (right) 15. Back Twist (left)
Welcome to this week’s Home Workout Schedule! We have six workouts on our planner this week, so get ready to get in some amazing workouts.
Plan out your workout days, and write them on your calendar to stay accountable and on track.
A couple of the workouts in this week’s schedule require equipment (dumbbells, jump rope and a chair), however, if you don’t have equipment you can do the exercises with Bodyweight only.
There is always a way to modify the workouts to suit your needs! This home workout program is meant to give you a great way to build your strength, endurance, health, and fitness from anywhere, for free.
Accountability is an important part of consistency, so feel free to check in by commenting below, or posting and tagging BenderFitness on your social media posts.
Don’t forget to have fun, push hard and work up a sweat! We are excited to workout with you!
Day 1:
21-Minute HIIT Full Body Workout. For this workout, grab some dumbbells, a chair (or something you can put your feet up on), and a jump rope. If you don’t have dumbbells or a jump rope you can complete all of the exercises with body weight.
This 20-Minute Boot Camp Sculpt doesn’t use any equipment. It’s a great Total Body Workout, and can easily be performed as a LIIT routine. For a LIIT (Low Impact Interval Training) version of this workout complete High Knees Marching for each cardio interval, and do a Plie Squeeze, instead of the Plie Jump.
Set your Interval Timer for 15 Rounds of 30/50. Cardio: High Knees or Jump Rope. *For a LIIT (Low Impact Interval Training) version of this workout complete High Knees Marching for each cardio interval, and do a Plie Squeeze, instead of the Plie Jump. *Cardio 1. Wood Chopper (right) *Cardio 2. Wood Chopper (left) *Cardio 3. Side Lunge Kick (right) *Cardio 4. Side Lunge Kick (left) *Cardio 5. Plie Squat Jump *Cardio 6. Alternating Warrior III/Chair *Cardio 7. Hip Thrust (right) *Cardio 8. Hip Thrust (left) *Cardio 9. Mountain Climber *Cardio 10. Toe Tap Push-up *Cardio 11. Plank Crunch *Cardio 12. Side Plank Hip Lift (right) *Cardio 13. Side Plank Hip Lift (left) *Cardio 14. Plank to Dolphin *Cardio 15. Plank to Lunge Repeat 1-3X
Day 3:
This is a Total Body HIIT workout that will get you moving and laughing. Working out with Jesse is always fun!
Set Your Interval Timer for 15 Rounds of 30/50. *30-Seconds Cardio before Each Exercise* Squat Jump Superman to Push-up Lunge Lumps Side Plank Reach Through-Right Ninja Jumps Side Plank Reach Though-Left Single Leg Squat Jump-Right Spiderman Push-up Single Leg Squat Jump-Left Leg Scissors Over the River (Mat) Jump Squats Reverse Plank Hold Single Leg Calf/Heel Raise Rock the Boat Single Leg Calf/Heel Raise Repeat 1-3X
Day 4:
This is a quiet, low impact, standing workout. You don’t need any equipment, but you will get a great workout for your core and glutes.
Swaying Goddess-Right Swaying Goddess-Left Tip Toe Single Leg Pulse-Right Tip Toe Single Leg Pulse-Left Tick Tock Goddess-Right Tick Tock Goddess-Left Trunk Rotation Back Stretch to Flat Back Star Tap-Right Star Tap-Left Leg Abduction/Rotation-Right Leg Abduction/Rotation-Left Repeat 1-3X
Day 5:
Tighter Tush and Abs workout. When I filmed this workout, I combined it with running one mile mid-workout. Another great option is to pair it with my 10-Minute Jump Rope Workout for a bonus cardio burst.
All Levels: As many reps as possible for each minute of exercise. The numbers in parenthesis are the number of reps I managed for each exercise my first time through. I was talking the second time, so I didn’t count for that round. 1. Plank Lift (I did 28) 2. Plank Leg Lift (alternating legs) (48) 3. Heel Pulse (86) 4. Bridge Pulse (67) 5. Bicycle (107) CARDIO: I ran a mile, other alternatives are 10 minutes of jump roping, or one of the cardio workouts in the cardio tab above. Riding on a stationary bike, high knees, and jumping jacks are other great options. 1. Rib Push (46) 2. Leg Lift/Hip Lift (20) 3. Oblique V-up (right) (27) 4. Oblique V-up (left) (26) 5. Butterfly sit-up (14)
Day 6:
23-Minute Yoga Fitness Flow. Don’t skip yoga! This great stretch and strength flow will help prevent injuries. Flexibility is an important part of fitness.
Thanks for working out with me! Have fun this week, and let me know which workout is your favorite! You can follow along with the workout video playlist above, or the individual workout breakdowns below.
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life
PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness
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
