BodyRock Boot Camp: Week 10: Full Body Sculpt & Burn Workout

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Hi Everyone!

Can you believe it’s Week 10 of my 10-Week workout series already? I really enjoyed workout Week #10. I will definitely be repeating this routine!

Today’s workout is a full body routine. I use the T-Bar (available on BodyRock’s site), but you can also use dumbbells, a barbell, sandbag, or complete the exercises with bodyweight only. Remember, there is always a way to modify. If you came up with a different modification feel free to post it in the comments below.

In today’s video I talk about the importance of having a supportive social network. If you have people that are helping to keep you accountable it helps make living a healthy lifestyle easier. Keeping track (via journal, photos, calendar, or a log) is also a great technique to help keep you on track.

It can be a lot harder to commit to making healthy lifestyle changes if the people around you aren’t committed to the same thing. That doesn’t mean it isn’t possible! Research has shown that social support doesn’t necessarily have to be in person. Being part of an online community can also help you stick to your goals.

What kind of system or social support helps you stick to your fitness program? Tell me on Facebook or in the comments below. Have fun with today’s workout!


PS One Shoulder Workout Top is from and you can get 15% off your total purchase with the code BenderFitness at checkout.

Set your interval timer for 9 Rounds of 30/50.


*30 Seconds of Squat & Press Between Each Exercise.

Repeat 1-4X

  1. Prone Heel Tap
  2. Goddess Reach-Right
  3. Goddess Reach-Left
  4. Forward/Back Lunge Hop-Right
  5. Forward/Back Lunge Hop-Left
  6. Prone X-Reach
  7. Sumo Squat Hop-Right, Left, Hop
  8. Bridge Hopper-Right
  9. Bridge Hopper-Left


7 thoughts on “BodyRock Boot Camp: Week 10: Full Body Sculpt & Burn Workout

  1. Tosia (toe-sha)

    I keep meaning to post on here. First I love your workouts, even more than bodyrocktv, they are great but I seem to be able to modify your workouts more easily. I have mild CP from a stroke before I was born, so modification is an every day thing for me. I wanted to share how I modify a few exercises…
    For burpees, planks, froggers, mountain climbers, I have used my stairs or a chair to do te exercise. Stairs are great because you can start on a higher step to make it easier and then work your way down as you get stronger. This works for pushups too. Hope this helps a few people out there who are just starting out.

    Thank you for providing such a great resource.

    PS-It would be great if you could do a tutorial for the most commin exercises you do.

  2. Nichole

    This was a great workout! Loved/hated the bridge hops. Those were tough! Thanks for putting these workouts together!

  3. kerrigan007

    Those bridge hops were terrible for my hamstrings! Felt it a lot and I had to alternate legs with each 5 reps. Painful! I loved this series, I still have some of them left to try.

  4. Awesome workout this week Melissa! I have been using your workouts for just about a year now and paired with my nutritional cleansing system I have lost over 30lbs and am now really beginning to tone up and add on lean muscle mass! I want to thank you SO much you are awesome and your blog is super motivating, I check in everyday and follow along on facebook…loving the new daily challenges! they really add an extra boost and push to my workout routines!

    I would love if you could do some tutorials on weights and selecting the correct weight to use for different exercises. i.e., what is the weight of the T-bar? , would be great if you could specify the weight of your dumbbells, kettle balls etc in the videos when you film. Thanks so much! – Your happy, healthy, fit follower!

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