BodyRock Bootcamp | Melissa Bender | Week 3 Workout Schedule

Hi Everyone!

This is the schedule for Week 3 of my BodyRock Boot Camp Workout series. My 10-Week Series with BodyRock.tv is one workout per week, so I have put together a list of workouts that you can combine to make a full week's schedule. 

I will also be posting new workouts this week. If you are looking for something new you can follow along with those workouts. 

Body Rock Boot Camp Week 1 Workouts
BodyRock Boot Camp: Week 2 Workouts

Have fun! I am filming new workouts today, so check back later!
Melissa

BodyRock Boot Camp: Week 3 Workouts

Click on the Workout Title for the Full Workout Breakdown

Day 1: 21 Minute HIIT: Full Body Workout

Equipment: Gymboss Interval Timer set for 16 rounds of 30/50. 

Day 2: Tighter Tummy Sculpt Workout or Active Rest Day

Equipment: Gymboss Interval Timer set for 15 rounds of 10/50

Day 3: 30 Minute Dumbbell Workout

Upper Body Exercises: 8-12 reps

Lower Body Exercises: 15-20 reps

Day 4: Body Rock Boot Camp-Week 3 Workout

Repeat 1-3X

Day 5: Jump Rope & Butt Sculpt

Set your Interval Timer for 15 rounds of 10/50.  

Day 6: Active Rest Day

Day 7: 15 Minute Plyo HIIT Workout: Burn Fat Fast

Equipment: Gymboss Interval Timer set for 15 rounds of 10/50. 

BodyRock Bootcamp | Melissa Bender | Week 2 Workout Schedule

Hi Everyone!

Welcome to Workout Week 2 of my BodyRock Workout series! 

If you haven't checked out Week 1 yet, you can find it here: BodyRock Bootcamp Week 1. One workout from the full 10-Week Workout series is being released weekly at BodyRock.tv. 

Blogging in San Francisco while Rose & Nicole Check out my Newest BodyRock Workout!

Here is a suggested workout schedule for Week 2 to incorporate the newest workout (video below) into your week! You can click the link for the full workout breakdown, or follow along with the videos. 

You can choose to follow the schedule below, pair this workout with the new workouts I am releasing this week, or add it to your normal workout routine. Remember, you want to make the workouts fit into your schedule. 

Have fun!
Melissa

Week 2 Workout Schedule: 

Day 1: BodyRock Bootcamp-Week 2

Repeat 1-3X

Day 2: Lean Muscle Fat Blaster & Jump Rope Workout

Repeat: 1-3 Times


Repeat: 1-3 Times

Day 3: Sweaty to Sculpted: 10 Minute HIIT Interval Workout

Repeat 1-3X

Day 4: Quick Core Challenge: Sculpted Abs Workout or Active Rest Day

Repeat 1-3X

Day 5: Jump & Burn Workout

Repeat 1-3X

Day 6: 30 Minute Yoga Flow or Active Rest Day with Gentle Stretching

Day 7: Slim & Sculpted Arms Workout

Repeat 1-3X

BodyRock Bootcamp | Melissa Bender | Week 1 Workout Schedule

Hi Everyone!

This is Workout #1 of my 10 Week Workout Series with BodyRock.tv. The video is posted below. 

For the next 10 weeks one workout per week will be released on Thursdays at BodyRock.tv and DailyHiit.com.  

I have been getting a lot of questions about how often to do this workout, and if it should be paired with other workouts. 

I have created a weekly workout schedule with some of my existing workouts that incorporates this workout. You can also do it in addition to the new workouts that I will be posting this week or incorporate it into your normal schedule. 

Let me know what you think of the workout! I hope you all enjoy it! I am currently en-route to San Francisco. I will be filming new workouts while I am there!

Have fun!
Melissa

Week 1 Workout Schedule: 

Day 1: BodyRock BootCamp: Week 1- Repeat 1-4X

Day 2: 20 Minute Core Cardio Fat Burn HIIT- Repeat 1-3X

Day 3: Lower Body Low Impact Workout: Quite, No Jumping - Repeat 1-4X

Day 4: Full Body Standing Dumbbell Workout- Repeat 1-3X

Day 5: 20 Minute Yoga Stretch & Strength and/or Stretches to Improve Flexibility for Splits

Day 6: BodyRock BootCamp: Week 1 - Repeat 1-4X

Day 7: Rest

***If you would like to incorporate running into this schedule you can add 20-30 minutes of running to any workout day. Be sure to listen to your body and rest/decrease the number of rounds as needed. 





Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 12 Rounds of 10/50.