Welcome to Week 39 of my #BFBodyFit Weekly Workout Schedule. I hope you are enjoying all of the schedules we have been putting together for you.

This week we have some fantastic and effective home workouts on the agenda. There are some amazing exercises for your Abs, Arms, Legs, Glutes, Thighs, Back….You will be training your entire body to become healthier, stronger, and more fit.

I hope that you are ready to have an amazing week. We have six workouts on the schedule. Set a goal for yourself, and mark your progress on a calendar.

It can also help to involve a friend. Scheduling workouts with a friend can keep you accountable and on track.

I included 6 workouts in this week’s schedule. Listen to your body, and adjust the schedule as needed. If you need an extra rest day, take it! Building your health, means learning how to listen to your body and what it needs. If you have intense muscle soreness taking an active rest day can be more beneficial than forcing yourself through an intense workout.

Rest is an important part of the process. It helps your body progress.

Below, you will find the workout video playlist, as well as individual links to each workout breakdown and photo tutorial. You have everything you need to get in shape (and stay in shape!) anywhere.

Nutrition Goals:

In addition to your workouts this week, I encourage you to pay attention to your nutrition.

Incorporate lots of fruits and vegetables, healthy fats, whole grains and lean meats. Research shows that when you focus on incorporating more nutrition dense foods, your overall dietary intake tends to improve. In other words, don’t focus on what you “shouldn’t” eat, focus on eating things that have a lot of nutritional value.

I don’t believe in “off limit” foods. I incorporate desserts or snacks into my normal eating routine. I focus on making the majority of my food choices things that will nourish my body and overall health.

Pat attention to how foods make you feel physically. Some foods will make you feel great, and other foods won’t agree with your body. Starting to get in touch with these feelings can help you to improve your overall nutrition.

One of my goals in creating the #BFBodyFit Workout Program, was to help people learn how to make their bodies their best friend. Love your body, nourish it with food and exercise, treat yourself and your body with the kindness and respect that you would treat a friend or loved one.

Your body, and everything it is capable of, is an incredible gift. Appreciate it, and treat it with care. It’s with you for the long haul.

Much love to everyone, and many thanks for the support and kindness. New workouts will be coming soon.

<3 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. 

Workout 1:

20 Minute HIIT Boot Camp: Core & More Fat Burn-No Equipment Home Workout

Workout 2:

15-Minute Flab-U-Less Arm Workout

Workout 3:

Tight Core Body Weight Workout: 15 Minute HIIT-No Equipment Fat Burn

Workout 4:

12-Minute HIIT: Core & Cardio Fat Burn

Workout 5:

30 Day Workout Challenge: Day 26: 15 Minute Full Body HIIT Workout

Workout 6:

15 Minute Cardio Body Sculpt HIIT: No Equipment Workout

Day 7: Rest and Recover