6-Month Home Workout Challenge: Week 21 #BFBodyFit

benderfitness

4 years ago

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Welcome to #BFBodyFit Workout Challenge Week 21.

We have a great workout week planned.

Day 1:

We are starting this week with a Tabata workout. It’s a great Total Body routine, and I think you will like it. It’s short, but intense, so push hard and challenge yourself to get in maximum repetitions.

Tabata Intervals: Each segment is 8 rounds of 10/20. 10-seconds of Rest, 20-seconds maximum repetitions.
Aim for 1-minute of Rest between each segment (rest breaks are slightly longer in the video, because I demonstrate the exercises).
Jump Squat
Lunge Jump
Plié Jump
Tuck Jump
Mountain Climber
V-Up
Frogger
Temple Tap Abs
Burpee
Side Plank Hip Tap – Right
Side Plank Hip Tap Left
Donkey Kick
X-Jump
Heel Tap Jump Squat
Pendulum Hop
High Knees
Cool Down!

Day 2:

Since we are going high intensity on the first workout, we will do a Low Impact Standing Workout for Day 2. I actually love this workout. It is unexpectedly challenging, so don’t be surprised if you feel some muscle fatigue a few days later.

Set Your Interval Timer for 14 Rounds of 10/50.
Right Balanced Leg Pulse: Side
Right Balanced Leg Pulse: Front
Right Balanced Leg Pulse:Back
Left Balanced Leg Pulse: Side
Left Balanced Leg Pulse: Front
Left Balanced Leg Pulse: Back
Flat Back: Toe Press: Right
Flat Back Straight Leg Lift: Hip Closed: Right
Flat Back Open Hip: Right
Flat Back Toe Press: Left
Flat Back Straight Leg Closed Hip: Left
Flat Back Straight Leg Open Hip: Left
Warrior III Squat: Right
Warrior III Squat: Left
Repeat 1-3X

Day 3:

Today is a Total Body HIIT Burn Workout. It’s has some fun and challenging moves, that I think you will like.

Set your Interval Timer for 15 Rounds of 10/50.
Squat Jump
High Knees
Low Jack
Side Plank Reach-Right
Side Plank Reach-Left
Single Arm Burpee
Sumo Squat Twist-Right
Sumo Squat Twist-Left
Curtsy Lunge
Dips
Decline Shoulder Tap Pushup
Reverse Plank Leg Lift
Low Jack
High Knees
Squat Jump
Repeat 1-4X

Day 4:

Grab some dumbbells. We are going to focus on strengthening and sculpting the lower body. I love Lower Body Exercises. The lower body houses some of the largest muscles in the body, so working your Lowe body is a great way to build power, while boosting your metabolism.

Intervals: 10 Rounds of 10/50.
or
Repetitions:
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps
*If you are using very heavy/challenging weights aim for between 10-12 Reps per exercise.
Squat
Split Squat: Right
Split Squat: Left
In/Out Squats
Warrior Deadlift: Right
Warrior Deadlift: Left
Curtsy Lunge: Right
Curtsy Lunge: Left
Single Leg Glute Bridge: Right
Single Leg Glute Bridge: Left
Repeat 1-3X
Optional: Pair with 15-30 Minutes Cardio of Choice

Day 5:

We are focusing on sculpting and strengthening the core. Your core helps protect your posture, and form during pretty much every exercise you do. A strong core, improves your stability.

15 Rounds of 30/50.
*30 Seconds of Cardio of Choice Before Each Exercise*
Note: I burned 200 calories during one round of this workout. Calorie burn fluctuates with height, weight & intensity level.
Knee Drop Plank
Kneeling Side Bicycle-Right
Kneeling Side Bicycle-Left
Kneeling Rainbow Arc-Right
Kneeling Rainbow Arc-Left
Crunch & Tap
Leg/Hip Lift
Temple Tap Abs
Sumo Pushups
Reverse Plank Leg Lift-Right
Reverse Plank Leg Lift-Left
Boat Toe Tap
Half Angel-Right
Half Angel-Left
Double Scissor
Repeat 1-3X

Day 6:

We are doing a body weight workout for your legs, arms and glutes.

16 Rounds: 30 seconds Cardio, 50 seconds Max Reps
*Always consult your doctor before starting any workout program.*
1. Warrior Pistol Squat- Right
2. Warrior Pistol Squat- Left
3. Hydrant- Right
4. Hydrant- Left
5. Lunge Jump/Alternating Lunge
6. Leg Series-Right
7. Leg Series- Left
8. Walking Push-up or Plank
9. Donkey Kick
10. Reverse Plank Step-out
11. Table Press
12. Burpee or Low Impact Burpee
13. Down Dog Toe Tap- Right
14. Down Dog Toe Tap- Left
15. Superman
16. Farmer Walk
Repeat up to 3X.

Day 7: Rest! You earned it. You can stay active with a walk or some gentle yoga.

I hope you have fun with this week’s workout challenge! Let me know in the comments below, or by checking in on Facebook or Instagram what you thought of the workout schedule.

Enjoy!

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 keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.