BodyRock Bootcamp: Workout 7

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Hi Everyone!

This is Workout #7 from my 10-Week workout series. This workout primarily focuses on Lower Body & Cardio Burn. This workout utilizes different cardio bursts, and different kicking exercises. Kicking exercises are fun because they challenge your balance, and require you to hold strong throughout your core during each exercise.

In today’s video I also talk about the importance of getting enough sleep. Do you get enough sleep? Getting enough sleep is a tough one for me. I work full time, blog, teach fitness classes, run, and balance all of that with spending time with my family and friends.

It often seems that sleep is that area I miss out on. When I am not getting enough sleep my body knows it! I look different, I feel different. Getting enough sleep is important for not only your quality of life, but also the quality of your training.

If you are already getting enough sleep kudos to you! Keep up the good work! For the rest of us, challenge yourself to get to bed a little bit earlier. It’s difficult, but you will have more energy your day and be even more productive!

Have fun with today’s workout!


Repeat 1-4X-Set your Interval timer for 9 Rounds of 30/50

* 30 Seconds of High Knees Between Each Exercise

  1. Lunge Kick-Right
  2. Lunge Kick-Left
  3. Table Kick-Right
  4. Table Kick-Left
  5. Curtsy Lunge Kick-Right
  6. Curtsy Lunge Kick-Left
  7. Lateral Lunge Lift
  8. Warrior Kick-Right
  9. Warrior Kick-Left

5 thoughts on “BodyRock Bootcamp: Workout 7

  1. Hi Melissa, I have being working out with you for a long time now, I’ve being doing the body rock routines but I have a question. . . So this is week 7 do we do this routine every day until you post week 8? I workout at 4am after one routine i usually do another different one, i don’t stop until it’s 4:45 need to be at work no later then 5:15 n since my job is only 8 minutes away I’m able to do that . I adore working out with you, you’re incredible and very strong.. hope I hear from you. .take care angela

  2. Angela,
    She posts a ‘Weekly Workout Schedule’ that incorporates her Body rock workouts. If you go to the tab for Weekly Workouts, I believe it’s called, you’ll find all weeks leading up to the current. I hope that helps! 🙂

  3. jenna

    Just did this workout X3! High knees for first set of cardio, jumping jacks for second round cardio & jump rope for third round of cardio!! Great workout!

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