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.
- Burpee
- Balanced Bicycle
- Knee Cross Plank to Side Plank-Right
- Knee Cross Plank to Side Plank-Left
- Angel Abs
- Plank Crunch
- V-Up Lateral Reach
- Pushup to Back Stretch (1/2 Wheel Pose)
- Walk the Plank
Repeat 1-4X
Hi Melissa
Been following you for awhile and i think you are great.
I have a website for women in their menopause and have done an article about you. Would very much appreciate if you could contact me. Would like you to approve of the article and if I could have a photo to go with the article it would be great. Thanks.
Excellent. You can e-mail me at: FitnessBender@gmail.com I will keep an eye out for your message. 🙂
Hi Melissa. Thanks for sharing these great videos. Both your and Jesse’s workouts are awesome! I lover the diversity of the exercises you provide. Looking forward to the last two workouts.
Sure, this will be fun!! 🙂
Did this workout on Saturday, it was tough. I sweat more doing this workout than doing weights; cause it’s all body weight. I had a question for you Melissa. How can I get the definition you have in your arms and body by doing these workouts? I have been doing bodyrock for years and yes you do get more tone but the definition not so much. Do I have to do more cardio and weights in addition to these short workouts?
This workout was awesome!!! I did it twice plus added the FULL BODY SCULPT & SWEAT WORKOUT: BODY WEIGHT (PHOTO TUTORIAL) & HIIT VIDEO. I did the second one once in the morning and once in the afternoon just before the BodyRock routine.
It’s really cool!
Thank- you for listing the exercises! 🙂
Another challenging and creative work out! How do you come with so many ideas for workouts?
Hi Melissa, I definitely underestimated how challenging this workout would be! I have a PhD in Sports Science and I am a qualified gym instructor/personal trainer but I have been following your site and doing your workouts for almost 3 years now. I have 2 young daughters and my husband leaves for work early in the morning so I am normally up before the sun before work to exercise in my darkened living room, and knowing I can just click on to your site and find so many different workouts to suit whatever mood I am in has been fantastic! My fitness levels are far beyond what they ever were before doing your workouts, this has become most evident when I run 2-3 times per week and I am stronger than I could ever imagine. So thank you, truly for what you do, you have most definitely inspired this Aussie mum!
Thank you so much! 😀 I absolutely love what I do, and I appreciate you taking the time to comment. It’s very motivating to get such positive feedback. Have a great day!
My pleasure, and I think you will have a couple more followers in a few years – my eldest daughter already asks (when I workout during the day) “what are we doing today with Melissa Bender?”
<3 That's awesome!!!
Melissa, you (and Jesse) are a godsend. I gave up the gym when I lost my job late last year (have been an active goer for 11 years). I went through many free YouTube workouts before I found yours and I’ve stuck with you since December. I love how your routines are always challenging, well-balanced and uncomplicated. I can’t thank you enough for your kindness and inspiration. God bless you!