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!

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.

Workout 2:

12-Minute Core Workout. No Equipment, Muscle Sculpting Exercises.

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.

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.

Workout 5:

16-Minute Total Body Workout. Let’s work a little bit of everything with this workout routine!

Workout 6:

Legs and Core Workout. Today we focus on the large muscles of the lower body, and working our core from every angle.

Workout 7:

20-Minute Plyometric Pilates Fitness Fusion. Start with a fantastic Pilates workout with Sean Vigue. And finish with a BenderFitness HIIT.