BodyRock BootCamp: Week 9: Plank, Push-Up & Burpee Burn

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Hi Everyone!

This is workout #9 of my 10-Week workout series! Only one week left! I’ve enjoyed sharing these workouts with you, and I hope you’re enjoying them.

Today’s workout is challenging. Every other exercise is a 30-second Burpee cardio burst. If the burpees become to intense you can substitute an alternate cardio burst.

Burpees are tough, but they are worth the effort. They are a full body exercise, that requires strength, control, flexibility and cardiovascular endurance. I do the full Burpee with pushup, but you can also complete the movement with a plank. Remember, there is always a way to modify!

Planks and pushups are some of the best exercises you can do for your core. Remember, to keep your core strong and engaged throughout each movement. This will help you maintain form, while engaging your transverse abdominal muscles. I hope you enjoy the challenge of this workout.

I took last week off of filming new workouts. I lost a friend in a car accident and I needed some time off. I just wasn’t motivated to workout or be on camera. I will be getting back to my normal routine this week, so there will be new workouts. Thank you to everyone who sent prayers and positive thoughts for my friend, and my family. It is much appreciated, and made me smile during a tough time. As always I appreciate your support.
Melissabodyrock bootcamp


Set your Interval Timer for 9 rounds of 30/50.

*30-Seconds of Burpees in between each exercise. You can also substitute High Knees or Jump Rope for the cardio burst if the Burpees become to intense.

  1. Knee Drop Plank
  2. Almost-Handstand Pushups
  3. Cheek to Cheek
  4. Superman Pushup
  5. Heel Press Plank
  6. Oblique Pushup
  7. Plank Jack
  8. Camel Pushup
  9. Down Dog Plank Press

Repeat 1-4X


14 thoughts on “BodyRock BootCamp: Week 9: Plank, Push-Up & Burpee Burn

  1. Shelly

    I am very sorry for your loss. Take your time. There’s no pressure here. You need to do you, in order to be able to do the world; until then my friends, my family and I understand and will wait patiently. When you are ready to get back, we will be excited to watch your videos and “attempt” to do them lol just as you do. 🙂

  2. Anonymous

    I might be late reading this, but I am extremely sorry for your loss. I shall continue to cover your friends family and you and your family in my prayers. PLEASE, PLEASE, PLEASE, TAKE CARE OF YOU!!! Indeed your fans, the people whose lives you are changing understand this us a huge life change for you. We support you. “Everything in moderation” so take time to grieve & do you. WE WILL CONTINUE TO WORK OUT & CHALLENGE OURSELVES JUST AS IF YOU WERE THERAPY WITH US! You are important, please take care of you.


  3. Grace Richards

    Even in your lowest times you still manage to post something!!! Thank you Melissa, take your time getting back into it. My thoughts are with you and I hope your pain eases. I look forward to seeing you back on your feet!!

  4. Christa

    Sorry to here such a sudden loss. It makes every moment even more real. Thanks Melissa, you are an inspiration to so many of us! You rock!

  5. Thank you Melissa for such great workouts! They are challenging but so well rounded! I have RTC tears so have to be mindful of tons of pushups but my shoulder is rarely sore from your workouts (although today might be an exception! :-)) I am truly sorry for your loss… experience your grief as you see fit. <3

  6. Jem

    Sorry to hear of your loss 🙁 . I know it is hard to find motivation to do things when you are down. I am happy that you are trying to get back to doing your regular routine to help to cope with your loss. I am sure the endorphins will help elevate feelings of sadness and stress. I hope you feel better soon.

  7. bimeelkl

    I’m sorry to hear about the loss of your friend…I don’t know what to say, I’m sorry you and those who cared about your friend are sad.

  8. So sorry to hear about your friend. You know your fans and followers want nothing but good things for you and understand when down time is needed. Losing someone is never easy. Let yourself grieve, celebrate what they meant to you and your time together. You know we are all here praying. Take all the time you need. ((Hugs))

  9. Melissa my deepest sympathy on the loss of your friend, I lost a dear friend about a month ago in a motorcycle accident, he was a funeral escort n someone hit him during the procession. My heart n prayers goes to you n the family. Please take care, we are here for you. Xoxo

  10. Anonymous

    Talk about intense!! I was going to put off working out today (as I had basically talked myself out of it) but I’m glad I pushed and did this workout!! Thanks Melissa!!!!!

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