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.
FIT 360: ROK’s signature Cardio/Circuit Training Program that challenges the mind & body. FIT 360 Professional coaches push you to new heights as to make your way through 10 different cardio/strength/conditioning stations in a controlled environment. FIT360 Programmed Sessions have been proven to show significant fat burn & muscular strengthening.
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!
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!
SPROKIT: ROK’s signature Indoor Cycling Studio Program that challenges the mind & body while taking you through a unique musical experience. For maximum cardio and muscular endurance, it is recommended to participate in a minimum of 2 classes a week.
SPROKIT 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!
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 and seniors.