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.
1. Jump Rope
2. Deadlift
3. Quadruped Leg Raise
4. Jump Rope
5. Warrior Deadlift (right)
6. Warrior Deadlift (left)
7. Dive Bombers
8. Jump Rope
9. Split Squat (right)
10. Split Squat (left)
11. Plank Walkouts
12. Jump Rope
13. Lunge Pulse Press (right)
14. Lunge Pulse Curl (left)
15. Superman
16. Jumpe Rope
17. Plank Cross Row with Floor Tap
18. Folded Twist
19. Jump Rope
20. Curtsy Lunge (alternating)
21. Pigeon Stretch (alternating)
Repeat 1-3X
Day 2:
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.
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!
*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-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.
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