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.
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.
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.
-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.
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!
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.
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.
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.