ROK Is The
Revolution Of Kinetics
Try Before You Buy!


BODYCOMBAT: is a high-energy martial arts-inspired workout that is totally non-contact. Punch and kick your way to fitness and burn up to 740 calories* in a class. No experience needed. Learn moves from Karate, Taekwondo, Boxing, Muay Thai, Capoeira and Kung Fu. Release stress, have a blast and feel like a champ. Bring your best fighter attitude and leave inhibitions at the door.

BODY PUMP: Weight Training with a barbell and plates for a total body work out to maximize strength and obtain lean body mass. BODYPUMP™ is for anyone looking to get lean, toned and fit – fast. Using light to moderate weights with lots of repetition, BODYPUMP gives you a total body workout. It will burn up to 590 calories*. Instructors will coach you through the scientifically proven moves and techniques pumping out encouragement, motivation and great music – helping you achieve much more than on your own! You’ll leave the class feeling challenged and motivated, ready to come back for more.

Cardio Cross-Training w/ Tabatta: Aerobic and anaerobic workout utilizing weights with bursts of cardio drills!

CXWORX: Exercising muscles around the core, CXWORX™ provides the vital ingredient for a stronger body. A stronger core makes you better at all things you do, from everyday life to your favorite sports – it’s the glue that holds everything together. All the moves in CXWORX have options, so it’s challenging but achievable for your own level of fitness. During the 30 minute workout trained instructors guide you through correct technique as you work with resistance tubes and weight plates, as well as body weight

Cardio Cross Training : Burn baby, burn… body fat and calories that is! Intervals of cardio and weights for all levels of fitness – always offering options so we can keep burning!!

Healthy Backs and Stretching: a 45 minute class that includes a variety of stretches and core exercises. The movements taught will help to reduce back pain and gain both flexibility and core strength. This is a beginners level class.

H.I.I.T: High Intensity Inverval Training; bursts of powerful exercises to get your heart rate up as you sculpt your muscles and burn fat!

Insanity: Insanity provides an unparalleled intense cardio and strength building experience through a highly energized and challenging workout using Max Interval Training techniques. Participants are challenged to dig deep and push beyond their limits into the ultimate calorie burning workout. Less Intense options are revealed at the beginning of class!

ROK Circuit Training: This class is perfect for anyone trying to lose weight, gain strength and endurance. This total body circuit workout encompasses a mix of body weight exercises mixed with equipment based exercises inside the studio, along with cardio intervals for burning fat. Great for all fitness levels but be ready to sweat!!!

ROK Core: Build your strength and muscle stamina with exercises that engage your core muscles. Everything starts with a strong core, and a healthy heart, so join this fun class every Saturday morning!

Spin: Johnny G spinning with a well-designed program created to maximize calorie burn, build strength & endurance. Our indoor cycling classes will inspire you to “get in your zone” and sweat your way through a powerful ride! Heart rate monitors are suggested to help monitor and gauge your progress and intensity.

SpinFlex: Forty five minute spin ride and ends with fifteen minutes of upper body resistance training off the bike. SpinFlex gives you the total body training that you’re looking for, by focusing on upper body exercises that train the muscles neglected during cycling. This class is for spinning enthusiasts who love to ride but also need a total body workout in a short amount of time!

Super SpinFlex: Sixty minute spin and fifteen minute upper body toning with dumbells.

Step & Sculpt: Intervals of non-complicated step choreography and body sculpting for all levels of fitness.

Senior Fit: In a person’s body, their risk for illness and injury naturally increases over time. But exercise can help prevent injury and those risks for people to become stronger and more resilient. Senior Fit is a 55-minute multi-component exercise program designed for older fitness enthusiasts. The program focuses on increasing flexibility, strength, and endurance.

Zumba: The Zumba program fuses hypnotic Latin rhythms and easy-to-follow dance moves to create a one-of-a-kind fitness program that will blow you away. Our goal is simple: We want you to want to work out, to love working out, to get hooked. Zumba fanatics achieve long-term benefits while experiencing an absolute blast in one exciting hour of calorie-burning, body-energizing, movements meant to engage and captivate for life!

Zumba Gold: Zumba with easy to follow choreography for beginners

START TODAY !!        CALL 516.881.7800