BodyRock Bootcamp-Week 4 Workout Schedule

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Hi Everyone!

It’s time to incorporate Week 4 of my workout series into this week’s workout schedule!

With each of these workouts you can incorporate up to 30 Minutes of Cardio. Remember to listen to your body, and take rest breaks as needed. This is a suggested schedule, but you can always modify your workouts to fit your lifestyle and your personal needs.

I will also be posting new workouts this week, so be sure to check back for the latest workouts! Jesse and I also filmed our first Q&A based on the questions everyone asked us on Facebook. There were a lot of running questions, so I updated some of the running posts here on the blog. If you click on the “Running” Category on the left side of the page you will see the new posts I added. You can also use the Archive function to the left side of the website.

Have fun this week! You can click the workout title for the full workout breakdown of each of the recommended workouts.



Day 1: BodyRock Boot Camp-Repeat 1-4X

Day 2: Quick Core Challenge: Ab Workout: Repeat 1-4X

Day 3: Bender Boot Camp: Repeat 1-3X

Day 4: Yoga Flow: Strength & Stretch 20 Minute Sequence or Rest Day

Day 5: Core & Arms: Quick 10 Minute HIIT: Repeat 1-3X

Day 6: Lower Body Sculpt & Shape: Repeat 1-3X

Day 7: 10 Minute Jump Rope Workout or Cardio of Choice up to 30 Minutes

9 thoughts on “BodyRock Bootcamp-Week 4 Workout Schedule

  1. Chelsea

    Thanks again for posting a workout schedule! So kind of you. You are truly a wonderful inspiration for young girls and woman of all ages.

    • Jessica

      It is truly appreciated by people like me who need guidance getting in shape and pushing myself to have your blog to refer to. I am a teacher and it is hard to make time for long and grueling work outs. I love being able to come to your blog and do a couple rounds of a work out and feel like I am sweating as much as a three mile run and weights would have me do. So thank you for the resource, and inspiration!

  2. elfego

    Thanks Jesse! U don’t do too bad yourself. I needed a quick pick me up and you upper body and core did the trick.

  3. Christine

    Thanks so much, Jesse! Love your enthusiasm. This was a very difficult workout for me but I will try it again.

  4. Cara

    Thank you so much Melissa for everything you do! It especially touched me when you talked about body positivity on bodyrock. It’s important for me to remember that I’m doing these workouts to be stronger, healthier, and happier. The external physical changes are great, but takes months to years to achieve, and that’s not what it’s about anyways. You are the and supermama Melissa!

  5. Naomi Crey

    Good Morning

    I’m off to do day two of week four. I am really enjoying the sessions and I can really see the difference in my body now. Looking forward to seeing the end result and then starting another challenge on your list

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