BodyRock BootCamp: Week 6

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Hi Everyone!

This is Week 6 of my workout series! Four more weeks to go after this workout! Today’s workout is structured a little bit differently. Instead of Cardio Intervals in between each exercise, we are doing 30-seconds of Plank in between each exercise.

It’s important to change the types of challenges you are presenting your body. This routine combines isometric exercises with plyometric exercises. In the plank position you are challenging your body to maintain one static position, and the your muscles are maintaining a contraction without changing length (isometric). During the plyometric exercises your muscles are shortening and lengthening in a short amount of time with a jumping movement.

Both types of exercise will improve your strength, but they challenge your body in very different ways.

I hope you enjoy today’s workout! I will be posting a Week 6 BodyRock Workout schedule. I will also be writing about my experience running the Pittsburgh Half Marathon, so be sure to check back!


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

*30 Second Plank between each exercise.

  1. Squat Jump
  2. Russian Kicks
  3. Ninja Jump
  4. X-Jump
  5. Burpee Tuck Jump
  6. Frog Hopper
  7. Low Jack
  8. Down Dog Hop (Alternating)
  9. High Knees

Repeat 1-4X

5 thoughts on “BodyRock BootCamp: Week 6

  1. Katie

    Hi Melissa,
    I really want to be able to do the ninja jumps correctly but I just can’t seem to get them right. Do you have any suggestions on how to work up to these?
    Thank you

    • benderfitness

      Hi Katie! That’s a really great question! There are a few ways to modify as you build up to it. You can start in the Ninja Jump Position, Step up one leg at a time into a low squat position, and do a squat jump and/or tuck jump. There is another movement that will help you get the motion. It’s called a pop-up. You can see it in this workout (exercise #5): Core & More Workout: 15 Minute HIIT.

      Let me know if that helps!

  2. Axel

    Nice workout! As recently as last week I knew about this site and I’m really loving it!!!!
    I started following you in Instagram (my id is @axelsr73) and the truth is that this site and Melissa are awesome.

    You’re becoming my morning workout partners as I’m scheduling your 10, 12, and 15 minutes HIITs before going to work and then in the afternoons I’m working again with you and BodyRocktv!!!

    Keep doing the excellent work you’re doing!!!

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