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!
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
Day 5: Jump Rope & Butt Sculpt
Set your Interval Timer for 15 rounds of 10/50.
Day 6: Active Rest Day
Equipment: Gymboss Interval Timer set for 15 rounds of 10/50.
9 thoughts on “BodyRock Bootcamp | Melissa Bender | Week 3 Workout Schedule”
Hi Melissa, I’m fairly new to your site. I actually discovered u from the bodyrock series u have been doing with them, and I fell in love with your workouts and enthusiasm and training style. I’m loving the schedules and just want to know if u will continue with weekly schedules to follow
Hugs from Toronto
Hi Sandy! I sure will! 🙂 Plenty of new workouts are coming!
I like how you are posting a schedule for us to follow. Thank you so much, it helps me out a lot!!!! I will be doing the Jump Rope and Butt Sculpt today after class and I’m looking forward to it. You make working out so much fun!!
I am going through the 10 week boot camp series and am loving it! Thanks so much for doing what you do. I am grateful to have you to work out with as I make steps toward my goal of being healthy and strong. Loved your motivational speech in this weeks Body Rock video :).
I have been completing your workouts for a few months now- I have never felt better or stronger. Love your Fitness should be Free motto- you have a fan for life over here in CO. Thank you for all that you do- you are an inspiration!!!!
I am doing the 10 week boot camp and enjoying it. I most likely will repeat it again and again. Although I think you did a great job with the BodyRock series, I like working out with your homemade videos. Make me feel more like you’re a workout buddy. 🙂
thank you, Melissa
love the 10-week boot camp. I keep using it over and over and over. I can’t get enough of pain. Thanks Melissa
I am not even certain if you read these posts, since most of the posts are from 2015.
You’re workouts are great. I’m currently on week 3 of 10 week Body Rock.
It is great to have the workouts all planned. You are great!
I do incorporate other workouts with the ones you have to make my own fitness plan.
It’s easier now that I work from home, that I can have more time to work out,
P.S. I love your cat in some of your videos. Very cute!
Thank you! I’m glad you are enjoying the workouts!