BodyRock Bootcamp | Melissa Bender | Week 3 Workout Schedule

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Hi Everyone!

This is the schedule for Week 3 of my BodyRock Boot Camp Workout series. My 10-Week Series with 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

Upper Body Exercises: 8-12 reps
Lower Body Exercises: 15-20 reps

Day 4: Body Rock Boot Camp-Week 3 Workout

Repeat 1-3X

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

  1. 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

  2. Chelc

    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!!

  3. Amy Corley

    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 :).

  4. 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!!!!

  5. Deana Allerheiligen

    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. šŸ™‚

    thank you, Melissa

  6. Jackie Santoro

    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.
    Thank you!
    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,
    Thanks again.
    P.S. I love your cat in some of your videos. Very cute!

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