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!
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.
25 thoughts on “BodyRock Bootcamp | Melissa Bender | Week 1 Workout Schedule”
Thanks for making working out so much easier!
Do you recommend running (or biking) first or after the workout? Thanks!
Thank you for posting a week of workouts! These next 7 days are going to be busy busy busy for me and it’s nice to have a schedule of different workouts. Just one less thing I have to do. Awesome, thank you!
The countdown timer was a nice touch!
I love the countdown timer. It’s nice to be able to see how much time I have left! 🙂
How much rest time between sets?
Did twice followed by 1 mile treadmill run. Love your workouts!!!
Love your new site and thank you so much for sharing your time and workouts with us
I got a little late to the challenge, but I will start it from the very beginning on Sunday! I know it will be fun because since I started following Melissa’s workouts I’ve enjoyed the a lot. She is so awesome!!!!
I’ve just started from Week 1! I’ve done several of your weekly workouts, just not in order. I love how you offer more of your workouts for a weekly schedule. Thanks a lot!
Do you have a equipment list for this schedule and the other weeks? I would like to be ready/ know in advance before I start this series. And can you give alternatives if we do not have certain pieces of equipment? Thank you!
Absolutely. The workouts vary from no equipment to some equipment. You will definitely benefit from having dumbbells, a yoga mat, and a step/chair/or bench.
In a few of the videos I also use a T-Bar (barbell), and a weighted vest. You can use dumbbells if you don’t have a barbell. If you don’t have the weighted vest skip it and focus on getting in max reps per exercise. For a couple of the videos I also use a dip stand, but you can use one or two chairs, or benches to complete the exercises. 🙂 There are always ways to modify if you don’t have the equipment at home. If you run across any other videos with equipment you aren’t sure about let me know.
Is this bootcamp workout done daily with the other workouts on the schedual? and what is repeat 1-4X
Each day has a different workout. Do the workout of the day and repeat that workout between 1-4X (based on your level of fitness, goals, and amount of time you have to get in your workout). 🙂
hi melissa ive just completed your 4 week muscle building workouts along with running. i cant believe the change in my strength. im now starting tonight doing the 10 week bodyrock workouts i did 4 rounds tonight i just love it im super sweaty after all your workouts. i want to thank you so much for doing what you do YOU ARE MY ROLE MODEL
I wii do 10weeks exercises program. First, I’m done. Thank you!!!
Thank you so much for posting these free workouts! As a college student I can’t afford an expensive program or gym membership, but your videos are all I need to stay in great shape! In fact, I am in the best shape of my life thanks to you. I think it is beyond generous of you to provide these fantastic videos for free. I can’t thank you enough for your kindness and inspiration!
I’m starting your BodyRock workouts today. I’m 2 weeks postpartum with my second child and I’m excited to get back into my normal workout routine. I just completed 2 rounds of the first workout and it was great! I’m excited to rebuild my strength and stamina. Thank you so much!
Thank you, Melissa! I love your workouts – perfect for my busy life! Now I have no excuses for getting a quick workout incorporated into my day. You are an inspiration!
I am just starting out and saw this. I see there are 10 weeks of workouts. This is Week one, but where can I find the next 9 weeks? I went to the website but i can’t find these particular videos. Thanks!
Here they are: https://www.benderfitness.com/10-week-bodyrock-boot-camp-workouts
Great workout, I dropped in sweat!!! Thanks a lot for sharing this workout!!
I love these workouts. It was really nice to try some new moves that these videos have to offer. I really appreciate the countdown/timer (good with kids and timing naps/etc). I also love the variety. other workout programs i have completed always have complete this workout segment for week 1- then another video for week two… I found those to become cumbersome and not motivating as opposed to this program. THANK YOU!!!!!
Oh wow! These 10 weeks is Just what I need. Finished day 1 workout and my lower body is protesting!! Thank you Melissa! I will definitely make gains now!
I appreciate your workouts! I fell off the work out wagon and diving back into it and Day 1 is a burner! Getting back into the OCR game this fall and your workouts are exactly what I need, thank you!