Videos by ROCK Fitness and Performance in Ashburn. “Our 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."
Finishing up our Shoulder and triceps workout with cardio sprints 💪 time to put those extra holiday calories to good use 🔥
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! 𝗧𝗵𝗶𝘀 𝗰𝗹𝗮𝘀𝘀 𝘄𝗶𝗹𝗹 𝗯𝗲 𝗼𝗳𝗳𝗲𝗿𝗲𝗱 𝗠𝗼𝗻𝗱𝗮𝘆𝘀 𝗮𝘁 𝗻𝗼𝗼𝗻 𝗘𝗦𝗧! Sign up for classes here: https://RockFitnessandPerformance.as.me/RockFitLIVE
HIIT Cardio - Core/Abs - Yoga/Stretching
HIIT Cardio - Core/Abs - Yoga/Stretching Amy Phelps Sam J Juzbasich Justin Oresik Jen Johnson
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!
At Home: Chest, back and Abs!
Here’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: 3–4 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 2.5-3’s Men start with 5-8’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
𝐀𝐫𝐞 𝐰𝐞 𝐝𝐨𝐢𝐧𝐠 𝐞𝐧𝐨𝐮𝐠𝐡 𝐭𝐨 𝐦𝐚𝐱𝐢𝐦𝐢𝐳𝐞 𝐨𝐮𝐫 𝐡𝐞𝐚𝐥𝐭𝐡? Clients have been asking Sam and Amy about how to maximize their nutrition and fitness during this time. Here’s some helpful tips!
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 💪 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: 3–4 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 2.5-3’s Men start with 5-8’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. ✳️Smaller groups ✳️More 1on1 PT availability and In-Home Training (we come to you) ✳️Online fitness and nutrition coaching via our app and zoom calls ✳️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 it’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: 1️⃣ Exercising - primarily strength training because it Boosts the immune system, respiratory system and brain function. 2️⃣ 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. 3️⃣ Supplementation - Giving my body what it can’t get from foods. Adaptogens, herbs, botanicals, probiotics. vitamins and minerals to SUPPLEMENT my nutriton and fitness. 4️⃣ 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 🍑💪🏻‼️ . 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 women’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. You’re crushing it! Let’s keep it up!
𝐆𝐮𝐞𝐬𝐭 𝐀𝐩𝐩𝐞𝐚𝐫𝐚𝐧𝐜𝐞! 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!
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.
🚨𝐄𝐗𝐂𝐈𝐓𝐈𝐍𝐆 𝐍𝐄𝐖𝐒🚨 We have partnered up with Meal Dealers, LLC to bring you the complete physical transformation opportunity of the new decade! 𝐖𝐞 𝐚𝐫𝐞 𝐧𝐨𝐰 𝐨𝐟𝐟𝐞𝐫𝐢𝐧𝐠 𝐦𝐞𝐚𝐥𝐬 🍛𝐝𝐞𝐥𝐢𝐯𝐞𝐫𝐞𝐝 𝐫𝐢𝐠𝐡𝐭 𝐭𝐨 𝐨𝐮𝐫 𝐠𝐲𝐦 𝐟𝐨𝐫 𝐨𝐮𝐫 𝐑𝐨𝐜𝐤 𝐅𝐢𝐭𝐧𝐞𝐬𝐬 𝐅𝐚𝐦𝐢𝐥𝐲‼️ Even better, RFP clients get 𝟏𝟓% 𝐨𝐟𝐟‼️ That’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 𝐍𝐞𝐰 𝐘𝐞𝐚𝐫 𝐍𝐞𝐰 𝐘𝐨𝐮 𝐂𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞‼️ An all inclusive 6 week experience that sets you up for total success! ✅ Work with our trainers either in person or online with customized fitness plans ✅ Done for you meals. No meal prep! ✅One on one coaching to set you up for success and keep you accountable! ❌No more failed resolutions ❌No spending hours cooking ❌No more going to the gym without a plan ❌No more quitting on yourself! It’s a new decade. Don’t wait another 10 years to take back control of your health! 𝐓𝐡𝐞 𝐭𝐢𝐦𝐞 𝐢𝐬 𝐍𝐎𝐖‼️𝐂𝐨𝐧𝐭𝐚𝐜𝐭 𝐮𝐬 𝐟𝐨𝐫 𝐚 𝐟𝐫𝐞𝐞 𝐜𝐨𝐧𝐬𝐮𝐥𝐭𝐚𝐭𝐢𝐨𝐧 𝐭𝐨𝐝𝐚𝐲!
𝐒𝐚𝐭𝐮𝐫𝐝𝐚𝐲 𝐌𝐨𝐫𝐧𝐢𝐧𝐠 𝐁𝐨𝐨𝐭𝐜𝐚𝐦𝐩!💪🏻 . It’s about to me a new year folks and, it’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 💪 time to put those extra holiday calories to good use 🔥
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 💪 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!
𝐇𝐨𝐰 𝐓𝐨: 𝐏𝐋𝐀𝐍𝐊𝐒 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.
🎃👻𝐋𝐈𝐒𝐓𝐄𝐍 𝐔𝐏‼️ Khal Drogo wants you to 𝐆𝐄𝐓 𝐋𝐄𝐀𝐍 for Halloween‼️🎃👻 Sick of wearing lame banana 🍌 suits and only semi-revealing costumes for halloween⁉️🎃😩👻🐼 Look no furhter! We are here to help! Whether you're looking to be a mermaid 🧜♀️, shirtless firefighter👩🚒, Wonder Woman 🦸♀️ or Superman🦸♂️ - we've got you covered‼️ 𝐇𝐄𝐑𝐄'𝐒 𝐓𝐇𝐄 𝐁𝐄𝐒𝐓 𝐏𝐀𝐑𝐓...what if we told you that you can be a lean 💪🏻, mean, $exy 😍 costume wearing machine 𝙒𝙄𝙏𝙃𝙊𝙐𝙏 𝙨𝙖𝙘𝙧𝙞𝙛𝙞𝙘𝙞𝙣𝙜 𝙩𝙝𝙚 𝙘𝙖𝙣𝙙𝙮⁉️🍬🍭🍫 and without going to a crowded gym⁉️ 𝙒𝙃𝘼𝙏⁉️ 𝘿𝙞𝙙 𝙄 𝙟𝙪𝙨𝙩 𝙨𝙖𝙮 𝙘𝙖𝙣𝙙𝙮🍬🍭🍫𝙞𝙨 𝙞𝙣𝙘𝙡𝙪𝙙𝙚𝙙⁉️ You're sure right. And that's not the only thing. With our 2️⃣8️⃣ Day Lean for Halloween Challenge you'll get... ✅3️⃣ 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝗽𝗲𝗿 𝘄𝗲𝗲𝗸‼️ 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 don’t have time! ✅𝗟𝗲𝗮𝗻 𝗕𝘆 𝗛𝗮𝗹𝗹𝗼𝘄𝗲𝗲𝗻 𝗠𝗲𝗮𝗹 𝗣𝗹𝗮𝗻 𝗪𝗜𝗧𝗛 𝗖𝗔𝗡𝗗𝗬‼️ 🍫🍬🍭 ✅2️⃣ 𝗧𝗲𝗮𝗺𝘀 (with amazing team names) ✅...𝗗𝗶𝗱 𝗜 𝗺𝗲𝗻𝘁𝗶𝗼𝗻 𝗮 𝗺𝗲𝗮𝗹 𝗽𝗹𝗮𝗻 𝗪𝗜𝗧𝗛 𝗖𝗔𝗡𝗗𝗬⁉️😂🍬🍭🍫 ✅ 𝗔 𝗖𝗮𝗹𝗼𝗿𝗶𝗲 𝗙𝗿𝗲𝗲 𝗽𝗼𝘀𝘁 𝗰𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 𝗛𝗮𝗹𝗹𝗼𝘄𝗲𝗲𝗻👻 🎃𝗣𝗮𝗿𝘁𝘆! 🎉 🎊 🎈 ✅ 𝗣𝗥𝗜𝗭𝗘𝗦: 1️⃣ 𝗙𝗥𝗘𝗘 𝗠𝗢𝗡𝗧𝗛 of our one on one remote coaching program to best MALE & FEMALE Visual Transformation (𝘷𝘰𝘵𝘦𝘥 𝘰𝘯 𝘣𝘺 𝘺𝘢'𝘭𝘭). Custom workouts, nutrition plan, and having a private coach to walk you through! ✅𝗣𝗿𝗶𝘃𝗮𝘁𝗲 𝗙𝗮𝗰𝗲𝗯𝗼𝗼𝗸 𝗚𝗿𝗼𝘂𝗽 LITTERED with inside jokes and humor that no one else will get (𝘵𝘩𝘦 𝘶𝘭𝘵𝘪𝘮𝘢𝘵𝘦 𝘍𝘖𝘔𝘖) 🚨𝗦𝗣𝗔𝗖𝗘 𝗜𝗦 𝗟𝗜𝗠𝗜𝗧𝗘𝗗‼️ 𝗢𝗡𝗖𝗘 𝗪𝗘 𝗦𝗘𝗟𝗟 𝗢𝗨𝗧 𝗪𝗘 𝗦𝗘𝗟𝗟 𝗢𝗨𝗧‼️🚨 Click the link ⬇️⬇️⬇️⬇️⬇️⬇️⬇️ ➡️➡️ https://go.therock.fit/Halloween⬅️⬅️ . #loudouncounty #loudouncountyva #loveloudoun #loudoun #ashburnva #ashburnvirginia #leesburgva #leesburg #leesburgvirginia #locova #ashburnvillage #fitfam #fitnesschallenge #fitnesschallenges #fitchallenge #fitness