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.

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.

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.

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.

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.

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.

Day 7: Active Rest Day