ROCK Fitness and Performance, Ashburn, VA Video December 29, 2019, 1:05am

Videos by ROCK Fitness and Performance in Ashburn. โ€œOur mission is to create a healthier world by building a community that values health and fitness. Through our passion, we believe in educating, empowering, and motivating our members to reach their full potential through physical and mental fitness."

๐’๐š๐ญ๐ฎ๐ซ๐๐š๐ฒ ๐Œ๐จ๐ซ๐ง๐ข๐ง๐  ๐๐จ๐จ๐ญ๐œ๐š๐ฆ๐ฉ!๐Ÿ’ช๐Ÿป
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Itโ€™s about to me a new year folks and, itโ€™s about to be a new decade! These folks were out here crushing it this morning to kickstart a healthier new year before it even starts! Join Sam and Amy next week to kick off the new year right!
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#ashburnva #ashburn #ashburnvirginia #loudouncounty #loudouncountyva #loveloudouncounty #loudoun #gym #personalttainer #fitnesscoaching #fitnesscoach #fitbesscoachonline #ashburnfitness #ashburnfitnesscoach #ashburnvagym #leesburgva #leesburg #leesburgvirginia #loco #locova

Other ROCK Fitness and Performance videos

Free Preview of our virtual worjout Streaming Service!
Free preview of our Rise and Burn Fit Camp through RockFIT LIVE!

Rise and Burn Fit Camp!
Join us for a preview of our virtual workout streaming service! Here's Rise and Burn Virtual Fit Camp with Jen Johnson and Sam J Juzbasich

Saturday Morning Fit Camp!
Join us for a preview of our RockFIT LIVE Streaming service! With Jen Johnson and Sam J Juzbasich

Vinyasa Yoga on RockFIT LIVE!
We are excited to announce the addition of a Yoga class to our RockFIT LIVE livestream! The class will be a full vinyasa lead by the amazing April Rodriguez! All RockFIT LIVE classes are free currently! We are looking for beta testers for our new livestream service and we are excited to offer you this service for free while we work out the technology and improve the experience! ๐—ง๐—ต๐—ถ๐˜€ ๐—ฐ๐—น๐—ฎ๐˜€๐˜€ ๐˜„๐—ถ๐—น๐—น ๐—ฏ๐—ฒ ๐—ผ๐—ณ๐—ณ๐—ฒ๐—ฟ๐—ฒ๐—ฑ ๐— ๐—ผ๐—ป๐—ฑ๐—ฎ๐˜†๐˜€ ๐—ฎ๐˜ ๐—ป๐—ผ๐—ผ๐—ป ๐—˜๐—ฆ๐—ง! Sign up for classes here: https://RockFitnessandPerformance.as.me/RockFitLIVE

Full Body Resistance/HIIT Cardio Justin Oresik Amy Phelps Sam J Juzbasich

Full Body Resistance/HIIT Cardio Justin Oresik Amy Phelps Sam J Juzbasich

HIIT Cardio - Core/Abs - Yoga/Stretching
HIIT Cardio - Core/Abs - Yoga/Stretching Amy Phelps Sam J Juzbasich Justin Oresik Jen Johnson

๐Ÿšจ๐Ÿ๐ŸŽ ๐Œ๐ˆ๐๐”๐“๐„๐’๐Ÿšจ Sam, Justin, and Amy go live for our 3 part workout in 20 mins!!

Hi Rock Fitness Family! Here is where to find the at home workouts in our custom app! They have workouts for all skill levels and all equipment. Workouts have DBs only, resistance bands only, and body weight only! If you need our assistance in choosing a workout, please reach out! Sam, Amy, and Justin can assist!

Full Body Resistance/HIIT Justin Oresik Sam J Juzbasich Amy Phelps

Full Body Resistance/HIIT Justin Oresik Amy Phelps Sam J Juzbasich

At Home: Chest, back and Abs!
Hereโ€™s a great at home workout for your chest, back and abs! Chest Back and Abs 101 Reverse Fly - Double DB Row (Angles Grip) - Single Arm Row - Chest Fly - Close Grip DB Press - Floor Press - Russian Twist - Weighted Crunch - Front Plank - Side Planks *Hold Each Plank for 45 seconds* Beginner version: 3โ€“4 circuit sets of 25 repetitions each exercise. Take 10 seconds between each exercise and move continuously throughout the circuit.. Once you complete one full circuit rest for 60 seconds and then repeat. Women use 3-8 pounds and Men use 8-12 pound dumbbells. Advanced version: 4 pyramid sets of 50-30-20-10 repetitions. increasing the weight with each new circuit set. Example would be 50 reps using 3 pound dumbbells, then second set of 30 reps using 5 pounds, 20 reps using 8 pounds then 10 reps using 10 pounds. Men start at 5 then increase. Expert/Crazy person (Me) version: 5 pyramid circuit sets of 100-50-30-20-10. Women start with 2.5-3โ€™s Men start with 5-8โ€™s increasing the weight with each set. If you only have 1-2 sets of dumbbells just do the beginner version and add more sets. There are multiple ways to increase difficulty without having a lot of equipment. Add more sets and Go slower, time under tension is the easiest way to take a muscle to failure without a lot of weight. Slow negative and HARD squeezing reps at the top of the movement

๐€๐ซ๐ž ๐ฐ๐ž ๐๐จ๐ข๐ง๐  ๐ž๐ง๐จ๐ฎ๐ ๐ก ๐ญ๐จ ๐ฆ๐š๐ฑ๐ข๐ฆ๐ข๐ณ๐ž ๐จ๐ฎ๐ซ ๐ก๐ž๐š๐ฅ๐ญ๐ก? Clients have been asking Sam and Amy about how to maximize their nutrition and fitness during this time. Hereโ€™s some helpful tips!

Sam J Juzbasich Amy Phelps Justin Oresik

Rock Fitness In-Home Workout - Legs 101
Sam & Amy coming to you LIVE from The ROCK for leg day. You can follow along AT HOME. No equipment necessary. Opt. equipment is resistnce bands and dumb bells.

Arms 101 - In home workout
Rock Fitness Power Hour ๐Ÿ’ช ARMS 101: Back to the basics. Isolation movements for the Deltoids(shoulders), Biceps, and Triceps. Equipment needed: 1-5 different size dumbbells based on the version you pick. Or you can use a round circle plate. *SOUND ON FOR PROPER INSTRUCTIONS* Exercise Order: Side Raise - Front Raise - Converging Front Raise - Wide bicep curl - Hammer Curl with a Twist - Reverse Curl - Tricep kickback - Overhead Tricep Extension Beginner version: 3โ€“4 circuit sets of 25 repetitions each exercise. Take 10 seconds between each exercise and move continuously throughout the circuit.. Once you complete one full circuit rest for 60 seconds and then repeat. Women use 3-8 pounds and Men use 8-12 pound dumbbells. Advanced version: 4 pyramid sets of 50-30-20-10 repetitions. increasing the weight with each new circuit set. Example would be 50 reps using 3 pound dumbbells, then second set of 30 reps using 5 pounds, 20 reps using 8 pounds then 10 reps using 10 pounds. Men start at 5 then increase. Expert/Crazy person (Me) version: 5 pyramid circuit sets of 100-50-30-20-10. Women start with 2.5-3โ€™s Men start with 5-8โ€™s increasing the weight with each set. If you only have 1-2 sets of dumbbells just do the beginner version and add more sets. There are multiple ways to increase difficulty without having a lot of equipment. Add more sets and Go slower, time under tension is the easiest way to take a muscle to failure without a lot of weight. Slow negative and HARD squeezing reps at the top of the movement. Amy Phelps Cindy Juzbasich Sam J Juzbasich Rock Fitness Justin Oresik

The Show Must Go On!
Hello Everyone, We are all faced with a troubling time, much uncertainty, fear and more. times like these there is only only thing you can do...Control what YOU can control, and that is you. Your body and your mind. We are here to service and give back to our members as well as our fellow human beings. We are making adjustments so we can keep our doors open and fulfill our promises to you. โœณ๏ธSmaller groups โœณ๏ธMore 1on1 PT availability and In-Home Training (we come to you) โœณ๏ธOnline fitness and nutrition coaching via our app and zoom calls โœณ๏ธLive Streaming Workouts you can do from the comfort of your home. For those who may not know this, I am a cancer survivor. I know what itโ€™s like to have that fear in the back of your head. When someone tells you that you have X% chance of living in the next 6 months it changes your perspective on life. But I had a choice, and I decided to be proactive and take control of my life. By no means am I a doctor or specialist in viral pandemics, but I learned the human body inside and out and how to keep it at 110%. During my treatments I still had to run my personal training facility 80 hours a week. To showcase my work to the medical community and the world I competed in a bodybuilding show 15 months into cancer and 6 month in on chemo and placed 4th our of 16. I was able to do that by focusing on: 1๏ธโƒฃ Exercising - primarily strength training because it Boosts the immune system, respiratory system and brain function. 2๏ธโƒฃ Nutriton - Eating a high alkaline-ketogenic diet (My cancer diet). Lots of antioxidants, greens, high alkaline proteins that deliver more oxygen to the brain and muscles. 3๏ธโƒฃ Supplementation - Giving my body what it canโ€™t get from foods. Adaptogens, herbs, botanicals, probiotics. vitamins and minerals to SUPPLEMENT my nutriton and fitness. 4๏ธโƒฃ Mental Health - Mindfullness and meditation. The brain is far more complex than you can imagine. Learn to Control your brain and you control your health both physic

Rock Fitness client and future bikini competitor Jen Johnson crushed her leg day this morning. Jen has been focusing on building those glutes ๐Ÿ‘๐Ÿ’ช๐Ÿปโ€ผ๏ธ . Amy Phelps put her through a killer glute workout. Swipe for a sneak peak! . Ladies, fear not. Announcements coming today or tomorrow about our upcoming FREE womenโ€™s challenge! . . . . . #splitsquats #glutes #fitness #personaltraining #personaltrainerlife #armday #squats #fitspo #legworkout #gym #gymlife #legday #personaltrainer #gluteworkout #personaltrainer #fitnessmotivation #neverskiplegday #bikinicompetitionprep #fitfam #ashburnva #workout #gymmotivation #exercise #bodybuilding #bikinicompetitor #fit #fitlife #motivation #legdayworkout #gluteworkout

Kimberlee Jenkins crushing that chest and tricep work with Coach Sam J Juzbasich. Kim has come a long way since joining us at The ROCK. Youโ€™re crushing it! Letโ€™s keep it up!

๐†๐ฎ๐ž๐ฌ๐ญ ๐€๐ฉ๐ฉ๐ž๐š๐ซ๐š๐ง๐œ๐ž! Our very own trainer Amy Phelps joined us for the 9:15am semi private training! Nothing like a little train with the trainer to pump your morning up! #punintended Sandi, Lisa, and Jen killed it!

Athena the wonder pup patiently waiting for Jen Johnson to finish her set so she can throw the toy!

Fresh delivery from our friends at Meal Dealers, LLC !! Amy Phelps and I are kicking off our own 6 week challenge to talk the talk. It all starts with what you out into your body! I strongly suggest getting meals if you are having trouble sticking to your nutrition plan. Mealdealers.com and use code RF15 for 15% off.

๐Ÿšจ๐„๐—๐‚๐ˆ๐“๐ˆ๐๐† ๐๐„๐–๐’๐Ÿšจ We have partnered up with Meal Dealers, LLC to bring you the complete physical transformation opportunity of the new decade! ๐–๐ž ๐š๐ซ๐ž ๐ง๐จ๐ฐ ๐จ๐Ÿ๐Ÿ๐ž๐ซ๐ข๐ง๐  ๐ฆ๐ž๐š๐ฅ๐ฌ ๐Ÿ›๐๐ž๐ฅ๐ข๐ฏ๐ž๐ซ๐ž๐ ๐ซ๐ข๐ ๐ก๐ญ ๐ญ๐จ ๐จ๐ฎ๐ซ ๐ ๐ฒ๐ฆ ๐Ÿ๐จ๐ซ ๐จ๐ฎ๐ซ ๐‘๐จ๐œ๐ค ๐…๐ข๐ญ๐ง๐ž๐ฌ๐ฌ ๐…๐š๐ฆ๐ข๐ฅ๐ฒโ€ผ๏ธ Even better, RFP clients get ๐Ÿ๐Ÿ“% ๐จ๐Ÿ๐Ÿโ€ผ๏ธ Thatโ€™s right! Now you have the total package! Fitness, Nutrition, and Accountability all under one roof! To kickstart the new decade right, we are announcing our ๐๐ž๐ฐ ๐˜๐ž๐š๐ซ ๐๐ž๐ฐ ๐˜๐จ๐ฎ ๐‚๐ก๐š๐ฅ๐ฅ๐ž๐ง๐ ๐žโ€ผ๏ธ An all inclusive 6 week experience that sets you up for total success! โœ… Work with our trainers either in person or online with customized fitness plans โœ… Done for you meals. No meal prep! โœ…One on one coaching to set you up for success and keep you accountable! โŒNo more failed resolutions โŒNo spending hours cooking โŒNo more going to the gym without a plan โŒNo more quitting on yourself! Itโ€™s a new decade. Donโ€™t wait another 10 years to take back control of your health! ๐“๐ก๐ž ๐ญ๐ข๐ฆ๐ž ๐ข๐ฌ ๐๐Ž๐–โ€ผ๏ธ๐‚๐จ๐ง๐ญ๐š๐œ๐ญ ๐ฎ๐ฌ ๐Ÿ๐จ๐ซ ๐š ๐Ÿ๐ซ๐ž๐ž ๐œ๐จ๐ง๐ฌ๐ฎ๐ฅ๐ญ๐š๐ญ๐ข๐จ๐ง ๐ญ๐จ๐๐š๐ฒ!

๐’๐š๐ญ๐ฎ๐ซ๐๐š๐ฒ ๐Œ๐จ๐ซ๐ง๐ข๐ง๐  ๐๐จ๐จ๐ญ๐œ๐š๐ฆ๐ฉ!๐Ÿ’ช๐Ÿป . Itโ€™s about to me a new year folks and, itโ€™s about to be a new decade! These folks were out here crushing it this morning to kickstart a healthier new year before it even starts! Join Sam and Amy next week to kick off the new year right! . . . . #ashburnva #ashburn #ashburnvirginia #loudouncounty #loudouncountyva #loveloudouncounty #loudoun #gym #personalttainer #fitnesscoaching #fitnesscoach #fitbesscoachonline #ashburnfitness #ashburnfitnesscoach #ashburnvagym #leesburgva #leesburg #leesburgvirginia #loco #locova

Finishing up our Shoulder and triceps workout with cardio sprints ๐Ÿ’ช time to put those extra holiday calories to good use ๐Ÿ”ฅ

You Didn't Choose Cancer BUT You Can Choose How To Conque
Join us for an inspiring story of choice. Our guest Sam Juzbasich will share his amazing transformation after his cancer diagnosis. "As a former college football player and life time athlete, health nut, fitness enthusiast, gym owner and aspiring bodybuilder.

Saturday morning HIIT Camp ๐Ÿ’ช strength + endurance + HIIT CARDIO Sam J Juzbasich Amy PhelpsCindy Juzbasich

42 Day Challenge Info!
Here's Sam, the Owner of Rock Fitness giving you a brief description of what you get with our customized 42 Day Challenge!

๐‡๐จ๐ฐ ๐“๐จ: ๐๐‹๐€๐๐Š๐’ Are you planking correctly? Check out this video on what to do and what NOT to do with Rock Fitness Owner and Head Trainer Sam J Juzbasich.

๐ŸŽƒ๐Ÿ‘ป๐‹๐ˆ๐’๐“๐„๐ ๐”๐โ€ผ๏ธ Khal Drogo wants you to ๐†๐„๐“ ๐‹๐„๐€๐ for Halloweenโ€ผ๏ธ๐ŸŽƒ๐Ÿ‘ป Sick of wearing lame banana ๐ŸŒ suits and only semi-revealing costumes for halloweenโ‰๏ธ๐ŸŽƒ๐Ÿ˜ฉ๐Ÿ‘ป๐Ÿผ Look no furhter! We are here to help! Whether you're looking to be a mermaid ๐Ÿงœโ€โ™€๏ธ, shirtless firefighter๐Ÿ‘ฉโ€๐Ÿš’, Wonder Woman ๐Ÿฆธโ€โ™€๏ธ or Superman๐Ÿฆธโ€โ™‚๏ธ - we've got you coveredโ€ผ๏ธ ๐‡๐„๐‘๐„'๐’ ๐“๐‡๐„ ๐๐„๐’๐“ ๐๐€๐‘๐“...what if we told you that you can be a lean ๐Ÿ’ช๐Ÿป, mean, $exy ๐Ÿ˜ costume wearing machine ๐™’๐™„๐™๐™ƒ๐™Š๐™๐™ ๐™จ๐™–๐™˜๐™ง๐™ž๐™›๐™ž๐™˜๐™ž๐™ฃ๐™œ ๐™ฉ๐™๐™š ๐™˜๐™–๐™ฃ๐™™๐™ฎโ‰๏ธ๐Ÿฌ๐Ÿญ๐Ÿซ and without going to a crowded gymโ‰๏ธ ๐™’๐™ƒ๐˜ผ๐™โ‰๏ธ ๐˜ฟ๐™ž๐™™ ๐™„ ๐™Ÿ๐™ช๐™จ๐™ฉ ๐™จ๐™–๐™ฎ ๐™˜๐™–๐™ฃ๐™™๐™ฎ๐Ÿฌ๐Ÿญ๐Ÿซ๐™ž๐™จ ๐™ž๐™ฃ๐™˜๐™ก๐™ช๐™™๐™š๐™™โ‰๏ธ You're sure right. And that's not the only thing. With our 2๏ธโƒฃ8๏ธโƒฃ Day Lean for Halloween Challenge you'll get... โœ…3๏ธโƒฃ ๐˜„๐—ผ๐—ฟ๐—ธ๐—ผ๐˜‚๐˜๐˜€ ๐—ฝ๐—ฒ๐—ฟ ๐˜„๐—ฒ๐—ฒ๐—ธโ€ผ๏ธ Customized workouts at our Gym with us or enjoy a customized workout plan made just for you at Home. Workout where you want, when you want! No need to come in if you donโ€™t have time! โœ…๐—Ÿ๐—ฒ๐—ฎ๐—ป ๐—•๐˜† ๐—›๐—ฎ๐—น๐—น๐—ผ๐˜„๐—ฒ๐—ฒ๐—ป ๐— ๐—ฒ๐—ฎ๐—น ๐—ฃ๐—น๐—ฎ๐—ป ๐—ช๐—œ๐—ง๐—› ๐—–๐—”๐—ก๐——๐—ฌโ€ผ๏ธ ๐Ÿซ๐Ÿฌ๐Ÿญ โœ…2๏ธโƒฃ ๐—ง๐—ฒ๐—ฎ๐—บ๐˜€ (with amazing team names) โœ…...๐——๐—ถ๐—ฑ ๐—œ ๐—บ๐—ฒ๐—ป๐˜๐—ถ๐—ผ๐—ป ๐—ฎ ๐—บ๐—ฒ๐—ฎ๐—น ๐—ฝ๐—น๐—ฎ๐—ป ๐—ช๐—œ๐—ง๐—› ๐—–๐—”๐—ก๐——๐—ฌโ‰๏ธ๐Ÿ˜‚๐Ÿฌ๐Ÿญ๐Ÿซ โœ… ๐—” ๐—–๐—ฎ๐—น๐—ผ๐—ฟ๐—ถ๐—ฒ ๐—™๐—ฟ๐—ฒ๐—ฒ ๐—ฝ๐—ผ๐˜€๐˜ ๐—ฐ๐—ต๐—ฎ๐—น๐—น๐—ฒ๐—ป๐—ด๐—ฒ ๐—›๐—ฎ๐—น๐—น๐—ผ๐˜„๐—ฒ๐—ฒ๐—ป๐Ÿ‘ป ๐ŸŽƒ๐—ฃ๐—ฎ๐—ฟ๐˜๐˜†! ๐ŸŽ‰ ๐ŸŽŠ ๐ŸŽˆ โœ… ๐—ฃ๐—ฅ๐—œ๐—ญ๐—˜๐—ฆ: 1๏ธโƒฃ ๐—™๐—ฅ๐—˜๐—˜ ๐— ๐—ข๐—ก๐—ง๐—› of our one on one remote coaching program to best MALE & FEMALE Visual Transformation (๐˜ท๐˜ฐ๐˜ต๐˜ฆ๐˜ฅ ๐˜ฐ๐˜ฏ ๐˜ฃ๐˜บ ๐˜บ๐˜ข'๐˜ญ๐˜ญ). Custom workouts, nutrition plan, and having a private coach to walk you through! โœ…๐—ฃ๐—ฟ๐—ถ๐˜ƒ๐—ฎ๐˜๐—ฒ ๐—™๐—ฎ๐—ฐ๐—ฒ๐—ฏ๐—ผ๐—ผ๐—ธ ๐—š๐—ฟ๐—ผ๐˜‚๐—ฝ LITTERED with inside jokes and humor that no one else will get (๐˜ต๐˜ฉ๐˜ฆ ๐˜ถ๐˜ญ๐˜ต๐˜ช๐˜ฎ๐˜ข๐˜ต๐˜ฆ ๐˜๐˜–๐˜”๐˜–) ๐Ÿšจ๐—ฆ๐—ฃ๐—”๐—–๐—˜ ๐—œ๐—ฆ ๐—Ÿ๐—œ๐— ๐—œ๐—ง๐—˜๐——โ€ผ๏ธ ๐—ข๐—ก๐—–๐—˜ ๐—ช๐—˜ ๐—ฆ๐—˜๐—Ÿ๐—Ÿ ๐—ข๐—จ๐—ง ๐—ช๐—˜ ๐—ฆ๐—˜๐—Ÿ๐—Ÿ ๐—ข๐—จ๐—งโ€ผ๏ธ๐Ÿšจ Click the link โฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธ โžก๏ธโžก๏ธ https://go.therock.fit/Halloweenโฌ…๏ธโฌ…๏ธ . #loudouncounty #loudouncountyva #loveloudoun #loudoun #ashburnva #ashburnvirginia #leesburgva #leesburg #leesburgvirginia #locova #ashburnvillage #fitfam #fitnesschallenge #fitnesschallenges #fitchallenge #fitness

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