bodyrock

BodyRock BootCamp: Week 10 Workout Schedule

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Hi Everyone!

The past 10-Weeks have flown by! This is the Week 10 Workout Schedule, incorporating the workout series I filmed with BodyRock.tv. I hope you have enjoyed the series! So many people asked how to incorporate the workouts into their routine, and I hope these schedules have been helpful.

I included 7-workouts, but you can incorporate rest days as needed. I recommend 1-2 rest days per week. You can vary the schedule to suit your needs, and either extend these workouts longer (IE 9-days instead of 7), or pair up on workouts 1-2 days during the week.

Always listen to your body. It’s important to learn how hard you can push yourself, but it is equally important to listen to when you need rest. Your muscles gain strength when they rest and recover from a workout. Stronger muscles=faster metabolism.

Feel free to let me know what you thought of this workout series! Hopefully you had as much fun with it as I did! I am currently doing a 30-Day Move of the Day Challenge on Instagram/Facebook. I hope you join me! I have some exciting new workouts headed your way!

Melissa

***Each Workout can be repeat 1-3X.****

Day 1: Full Body Sculpt & Burn Workout

Day 2: 10 Minute Abs: Full Core Workout

Day 3: Full Body Shake Down: 15 Minute HIIT

Day 4: Weighted Workout Challenge

Day 5: Yoga Flow & Stretch: 20 Minute Sequence or Active Rest Day

Day 6: Arm & Belly: Fat Burn Workout

Day 7: Lower Body Low Impact Workout (Quiet, No Jumping!)

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 BodyRock.tv 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!

Melissa

PS One Shoulder Workout Top is from www.affitnity.com 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

 

BodyRock Boot Camp: Week 9 Workout Schedule

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Hi Everyone!

This is the Week 9 Workout Schedule incorporating my BodyRock.tv workouts. I can’t believe there is only 1-Week left of my 10-Week challenge!

Remember, you can repeat each of these workouts 1-4X. You can also adjust the schedule to incorporate more rest days as needed. Listen to your body. Push yourself, and challenge yourself to grow stronger, but don’t push to the point of injury. I posted a link to an article about the benefits of rest for your muscles under Day 7 of this week’s schedule, so be sure to check that out.

I am also working on filming new workouts, and will have some brand new routines to share with everyone!

Have you been following my schedule each week, incorporating the workouts within your own fitness routine, or are you just joining me now? Let me know what you think, and how you’re feeling in the comments below! If you have progress photos tag me in them! Remember, progress can be physical, mental, emotional, or achieving a goal (like running a race or getting in more reps). All of those Non-Scale Victories count just as much as the before and after photos!

Have fun this week!
Melissa

PS: I was late getting up this week’s schedule (I’m sorry!!!) The new (Week 10) schedule will be posted tomorrow.

PPS: You can get a 15% Discount off your total Fit Fashion order at www.affitnity.com with the code BenderFitness at checkout.

Day 1: Plank, Push-up & Burpee Burn

Day 2: 16 Great Full Body Workout-No Equipment

Day 3: Back Strength & Stretch

Day 4: 15 Minute HIIT Burn Workout: Body Weight

Day 5: Stretch & Lean Yoga Flow or Active Rest Day

Day 6: 21 Minute HIIT-Full Body Workout

Day 7: Rest Day-Rest & Muscles

 

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

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Hi Everyone!

This is workout #9 of my 10-Week BodyRock.tv 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

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BodyRock Boot Camp: Week 8 Workout Schedule

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Hi Everyone!

This is the Week 8 Workout Schedule incorporating my BodyRock.tv Boot Camp Workout. Only two more weeks of workouts left for this workout series! I hope you have all been enjoying the series, and my collaboration with the BodyRock crew.

Remember, you can choose to follow the schedule below, or incorporate this with the new workouts I will be posting this week. In my BodyRock video, I talk about the importance of listening to your body and recognizing signs of overtraining. During this workout schedule (or any workouts schedule I post) you can adjust the schedule to your own needs.

Listen to your body, take rest as needed, and work at your own pace. The goal is to challenge yourself, but also learn to be in tune with your body. Becoming more aware of your body will improve your health, fitness, and even reduce your risk of illness or injury.

Incorporating meditation into your weekly and/or daily routine is also highly beneficial for forming the mind body connection. It is a wonderful tool for stress management, and helps you understand your body’s signals and needs.

I hope you enjoy this week’s workouts!

Melissa

PS Fit Fashions are from www.Affitnity.com: You can get 15% off of your total order with the code BenderFitness at checkout.

Week 8

Day 1: BodyRock Boot Camp-Week 8: Repeat 1-4X

Day 2: Better Booty Home Workout: Repeat 1-3X

Day 3: 10 Minute Quick HIIT Core Workout with Stability Ball: Repeat 1-4X

Day 4: 20 Minute Full Body HIIT Boot Camp: Repeat 1-3X

Day 5: Strength & Stretch Yoga or Active Rest Day

Day 6: 21 Minute Full Body Workout: Total Body Sculpting: Repeat 1-3X

Day 7: Core & Arms Workout: Quick HIIT: Repeat 1-4X

 

BodyRock BootCamp-Week 8

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Hi Everyone!

Can you believe it’s already Week 8 of my 10-Week BodyRock.tv Workout series? Just two more workouts to go! I am glad that you have all been enjoying the series. Jesse and I had a lot of fun in Toronto filming the workouts with the BodyRock team.

I have been posting recommended workout schedules to go with the BodyRock workouts. You can find them here: BodyRock Weekly Workout Schedules. Now that there are 8 videos, you can also choose to combine the individual workouts from this series as a stand alone schedule.

Have fun with this one! Push yourself through and challenge yourself to get in as many reps as possible (with good form!)

Melissa

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

*Step Ups in Between Each Exercise: If you don’t have a Bosu use a chair, step or bench.

  1. Burpee
  2. Balanced Bicycle
  3. Knee Cross Plank to Side Plank-Right
  4. Knee Cross Plank to Side Plank-Left
  5. Angel Abs
  6. Plank Crunch
  7. V-Up Lateral Reach
  8. Pushup to Back Stretch (1/2 Wheel Pose)
  9. Walk the Plank

Repeat 1-4X

BodyRock Bootcamp: Week 7 Workout Schedule

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Hi Everyone!

It’s a brand new week! This is the workout schedule for Week 7 of my BodyRock.tv workout series. I hope you have all been enjoying the workouts, and weekly schedules! I really enjoyed filming the BodyRock workout series and I am excited to share it with you.

I incorporated a few of my newest workouts into this week’s schedule. All of the workouts can be repeat 1-3X, and/or paired with 30 minutes of cardio of choice. The goal is to keep your total workout time around 60 minutes total.

You can follow along with the videos below, or click the workout title for the full workout breakdown. Be sure to listen to your body during the week, and incorporate rest days or lighter days as needed. It’s important to find a program/schedule that you can can stick to and make it a part of your normal routine. Real results come from consistency.

Have fun!

Melissa

 

Day 1: Quick Lower Body Workout

Day 2: Tight Core Body Weight Workout: 15 Minute HIIT

Day 3: BodyRock BootCamp-Week 7

Day 4: 30 Minute Dumbbell Workout

Day 5: 30 Minute Yoga Flow or Active Rest Day

Day 6: 20 Minute Full Body HIIT Boot Camp

Day 7: Standing Abs & Thighs Workout

Bonus: Foam Rolling to Decrease Post Workout Soreness

 

 

 

BodyRock Bootcamp: Workout 7

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Hi Everyone!

This is Workout #7 from my 10-Week BodyRock.tv 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!

Melissa

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

BodyRock BootCamp: Week 6 Workout Schedule

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Hi Everyone!

This is the schedule for Week 6 of my BodyRock BootCamp Workout Series. I am getting back to posting workouts on my regular schedule this week. I ran a Half Marathon today in downtown Pittsburgh & followed it up with my second time Sky Diving. It’s been a busy weekend!

There will be new workouts this week, so be sure to check back.

In the mean time you can follow along with this week’s workout schedule! I included some of my favorite workouts in this week’s schedule. Remember, always listen to your body. If you need more rest days that’s okay! It is important to build at your own pace. You can also choose to follow along with the new workouts I will be posting this week!

Have fun with the workouts! You can click on the workout title for the full breakdown, or follow along with the videos below.

Melissa

Day 1: 15 Minute Cardio Sweat: Repeat 1-3X

Day 2: Improve Your Rear View Workout: Repeat 1-2X

Day 3: 20 Minute Abs & Arms Workout: Repeat 1-3X

Day 4: Strength & Stretch Yoga or Active Rest Day

Day 5: BodyRock BootCamp: Week 6: Repeat 1-4X

Day 6: Back Strength & Stretch: Repeat 1-4X or Active Rest Day

Day 7: Burpee Body Burn HIIT: 19 Minutes: Repeat 1-3X

 

BodyRock BootCamp: Week 6

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Hi Everyone!

This is Week 6 of my BodyRock.tv 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!

Melissa

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

BodyRock BootCamp: Week 5 Workout Schedule

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Hi Everyone!

We are at the Halfway Point of my 10-Week Workout series for BodyRock.tv. Everyone seems to really like the recommended workout schedules I have been posting, so here is the schedule for Week 5. I will also be posting new workouts this week, so you can choose to incorporate the BodyRock workout(s) with my newest workouts, add them to your regular workouts, or follow this schedule.

Remember, it’s all about finding what works best for your schedule. If you figure out what works best for your lifestyle and routine you are more likely to stick to your program.

Results come from consistent training. Don’t underestimate the importance of the time you are putting in to your workouts. Your health is worth the effort!

The videos for this week’s workout schedule are posted below. You can click on the titles for the full workout breakdown or follow along with the videos. Remember, you can add rest days. Be sure to listen to your body. At the bottom of this post I added my Post-Run Recovery Stretch video. You can incorporate that routine at any time during the week. You want to maintain flexibility as you gain strength.

I am going to be posting an Instagram workout challenge for the month of May. You can find me on Instagram: @BenderFitness.

Have fun!

Melissa

Day 1: 20-Minute BootCamp: Full Body Fat Burning Workout: Repeat 1-3X

Day 2: BodyRock Boot Camp: Repeat 1-4X

Day 3: Standing 10-Minute Ab Workout: Repeat 1-3X or Active Rest Day

Day 4: 20-Minute Boot Camp Sculpt: Repeat 1-3X

Day 5: Yoga Strength & Stretch or Active Rest Day

Day 6: 20 Minute Arms & Abs Workout: Repeat 1-3X

Day 7: HIIT It, Sweat It, Sculpt It (20 Minute HIIT): Repeat 1-3X and/or Post-Run Recovery Stretch

 

BodyRock Bootcamp-Workout 5-Full Body

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Hi Everyone!

I hope you are enjoying my BodyRock.tv Boot Camp workout series so far! This weekend I will be putting together a recommended Weekly Workout schedule that incorporates this workout. If you can’t wait that long the breakdown is below!

This video is the half-way point of my BodyRock Workout series. There are still 5 new videos to go after today!

Remember to push yourself during each interval. With HIIT workouts you always want to push yourself as hard as you can during each interval. In the past I have found that it helps to keep track of my reps, so I have a goal to surpass whenever I repeat the workout. It’s also a great way to track your progress.

I hope you guys are enjoying the workouts! We had a really great time filming them with the BodyRock team up in Toronto.

We have some great workouts planned for this weekend, and another special guest so be sure to check back!

Melissa

 

Repeat 1-4X

  1. Pushup Elbow Tap: Right
  2. Pushup Elbow Tap: Left
  3. Superman Burpee
  4. Reverse Plank Leg Lift
  5. Mountain Climbers
  6. Plie Jump
  7. Jump Kick: Right
  8. Jump Kick: Left
  9. Runners Lunge Lift: Right
  10. Runners Lunge Lift: Left
  11. Russian Kicks
  12. Burpee

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BodyRock Bootcamp-Week 4 Workout Schedule

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Hi Everyone!

It’s time to incorporate Week 4 of my BodyRock.tv workout series into this week’s workout schedule!

With each of these workouts you can incorporate up to 30 Minutes of Cardio. Remember to listen to your body, and take rest breaks as needed. This is a suggested schedule, but you can always modify your workouts to fit your lifestyle and your personal needs.

I will also be posting new workouts this week, so be sure to check back for the latest workouts! Jesse and I also filmed our first Q&A based on the questions everyone asked us on Facebook. There were a lot of running questions, so I updated some of the running posts here on the blog. If you click on the “Running” Category on the left side of the page you will see the new posts I added. You can also use the Archive function to the left side of the website.

Have fun this week! You can click the workout title for the full workout breakdown of each of the recommended workouts.

Melissa

 

Day 1: BodyRock Boot Camp-Repeat 1-4X

Day 2: Quick Core Challenge: Ab Workout: Repeat 1-4X

Day 3: Bender Boot Camp: Repeat 1-3X

Day 4: Yoga Flow: Strength & Stretch 20 Minute Sequence or Rest Day

Day 5: Core & Arms: Quick 10 Minute HIIT: Repeat 1-3X

Day 6: Lower Body Sculpt & Shape: Repeat 1-3X

Day 7: 10 Minute Jump Rope Workout or Cardio of Choice up to 30 Minutes

BodyRock Bootcamp | Melissa Bender | Week 3 Workout Schedule

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Hi Everyone!

This is the schedule for Week 3 of my BodyRock Boot Camp Workout series. My 10-Week Series with BodyRock.tv is one workout per week, so I have put together a list of workouts that you can combine to make a full week’s schedule. 

I will also be posting new workouts this week. If you are looking for something new you can follow along with those workouts. 

Body Rock Boot Camp Week 1 Workouts
BodyRock Boot Camp: Week 2 Workouts

Have fun! I am filming new workouts today, so check back later!
Melissa

BodyRock Boot Camp: Week 3 Workouts
Click on the Workout Title for the Full Workout Breakdown

Day 1: 21 Minute HIIT: Full Body Workout

Equipment: Gymboss Interval Timer set for 16 rounds of 30/50. 



Day 2: Tighter Tummy Sculpt Workout or Active Rest Day

Equipment: Gymboss Interval Timer set for 15 rounds of 10/50



Upper Body Exercises: 8-12 reps
Lower Body Exercises: 15-20 reps


Day 4: Body Rock Boot Camp-Week 3 Workout


Repeat 1-3X



Set your Interval Timer for 15 rounds of 10/50.  

Day 6: Active Rest Day


Equipment: Gymboss Interval Timer set for 15 rounds of 10/50. 

BodyRock Bootcamp | Melissa Bender | Week 2 Workout Schedule

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Hi Everyone!

Welcome to Workout Week 2 of my BodyRock Workout series! 

If you haven’t checked out Week 1 yet, you can find it here: BodyRock Bootcamp Week 1. One workout from the full 10-Week Workout series is being released weekly at BodyRock.tv. 

Blogging in San Francisco while Rose & Nicole Check out my Newest BodyRock Workout!


Here is a suggested workout schedule for Week 2 to incorporate the newest workout (video below) into your week! You can click the link for the full workout breakdown, or follow along with the videos. 

You can choose to follow the schedule below, pair this workout with the new workouts I am releasing this week, or add it to your normal workout routine. Remember, you want to make the workouts fit into your schedule. 

Have fun!
Melissa

Week 2 Workout Schedule: 


Repeat 1-3X

Repeat: 1-3 Times


Repeat: 1-3 Times




Repeat 1-3X


Repeat 1-3X


Repeat 1-3X

Day 6: 30 Minute Yoga Flow or Active Rest Day with Gentle Stretching




Repeat 1-3X

BodyRock Bootcamp | Melissa Bender | Week 1 Workout Schedule

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Hi Everyone!

This is Workout #1 of my 10 Week Workout Series with BodyRock.tv. The video is posted below. 

For the next 10 weeks one workout per week will be released on Thursdays at BodyRock.tv and DailyHiit.com.  

I have been getting a lot of questions about how often to do this workout, and if it should be paired with other workouts. 

I have created a weekly workout schedule with some of my existing workouts that incorporates this workout. You can also do it in addition to the new workouts that I will be posting this week or incorporate it into your normal schedule. 

Let me know what you think of the workout! I hope you all enjoy it! I am currently en-route to San Francisco. I will be filming new workouts while I am there!

Have fun!
Melissa

Week 1 Workout Schedule: 

Day 1: BodyRock BootCamp: Week 1- Repeat 1-4X

Day 2: 20 Minute Core Cardio Fat Burn HIIT– Repeat 1-3X

Day 3: Lower Body Low Impact Workout: Quite, No Jumping – Repeat 1-4X

Day 4: Full Body Standing Dumbbell Workout– Repeat 1-3X

Day 5: 20 Minute Yoga Stretch & Strength and/or Stretches to Improve Flexibility for Splits

Day 6: BodyRock BootCamp: Week 1 – Repeat 1-4X

Day 7: Rest

***If you would like to incorporate running into this schedule you can add 20-30 minutes of running to any workout day. Be sure to listen to your body and rest/decrease the number of rounds as needed. 


Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 12 Rounds of 10/50.