Full Body Workout Challenge

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Hi Everyone!

I have been super busy this week, getting my website ready to transition. The transition is done! I am loving the new look, and I hope you are too! If you scroll down on the left side of the page there is a section labeled: Popular. If you click the different links in that section it will bring you to workouts in that category: Core, Glutes, Arms, etc.

I have been doing a lot of work to get the site up and running, so I am behind on filming new workouts. Tomorrow I am getting back on schedule with filming, and my newest BodyRock Boot Camp workout will be posted on BodyRock.tv.

Below is a breakdown of the workout I did last night. It was fun, and challenging.

If you scroll down you will also see a pull-up tutorial video I shot when I was training for my NPC Bikini Competition. Seeing this video a great motivator for me!

I am ready to clean up my diet, and see my abs looking like that again! I felt super strong and healthy when I was doing my competition training. Let’s train & eat healthy together! I hope you enjoy this workout (sorry there isn’t a video!) There will be a new workout video tomorrow evening.

Let me know how many times you make it through the workout, and what you think of the new site!



Full Body Workout Challenge

  •  5 Pull-ups (See Tutorial Video Below)
  • 10 Hanging Leg Raises (Instagram Tutorial: Hanging Leg Raise)
  • 10 Deadlifts (See Photo Below)
  • 10 Burpees
  • 10 Romanian Deadlifts (Instagram Tutorial: Romanian Deadlifts)
  • 5-Minute Jump Rope (Instagram Tutorial: Jump Rope)
  • 5 Pull-ups
  • 10 Hanging Leg Raises
  • 10 Deadlifts
  • 10 Burpees
  • 10 Romanian Deadlift
  • 1-Mile Run at a challenging pace (It took me 6 minutes, 44 seconds) or Repeat 5-Minute Jump Rope

Repeat 1-3X


1 Mile at a Challenging Pace. Tough!


**For Running a Challenging Pace you should be breathing heavy, and going slightly slower than a sprint.



Deadlift: Part 1


Deadlift: Part 2


7 thoughts on “Full Body Workout Challenge

  1. ayelet

    Hi Mellisa. I would like to clean up my diet too. will be more than happy if you will post your diet…. L♡VE your new site a d your workouts rocks!!!

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