Last week of class

I hope everyone had a great thanksgiving break! This week will be the last week of class so make sure you come and bring all your friends!
Monday class will be at 5:30pm we will be doing a circuit workout
Wednesday at 5:30pm we will be doing a RIPPED workout
Thursday at 5:30pm we will be doing a HITT workout

See you guys Monday!

Hello everyone! With thanksgiving right around the corner and school getting out Tuesday I know allot of you are leaving for the break early. Because of this we will not be having class this week. We will start back up next Monday!
Have a great break and travel safe!

Just a little reminder about tonight and this week there will be no class tonight (Monday Oct 16th).   We will however have class on Tuesday at 5 p.m.
The rest of the week will be the same Wednesday and Thursday at 5:30pm.
See you guys Tuesday!

This week we will not be having class today Monday November 9th. We will have class Wednesday and Thursday of this week at 5:30 p.m.! Wednesday we will be doing are ripped workout and Thursday will be a high intensity interval training.
Hope you guys have a great week!

Class this week

Sorry this is super last minute but don't forget about class today at 5:30pm. We are doing a circuit workout!
Wednesday at 5:30pm is our RIPPED workout then Thursday at 5:30pm is our high intensity interval training!

Halloween class

Today is our Halloween fitness party! Tonight at 5:30pm in the aerobics room! We will be doing a team workout and I will be giving a prize for the best dressed.  So come in your Halloween costume, being a friend, be ready to workout and have fun!

Welcome back to school!! Fitness classes will start back up this coming Monday (8/31/15)
I'm very excited for this year and hope you all are too!

This year will be a little different.  I will have classes Monday, Wednesday, and Thursday from 5:30-6:30pm.  Before coming to class you will need to check in at the cage and get a wrist band!
I have attached the flyer with all the class times and descriptions.
Make sure you spread the word and bring lots of friends!!

Please email me if you have any questions!

chelsearose7.cm@gmail.com


See you Monday!

I

Summer Workouts

I hope everyone is having a great summer so far!! I just wanted to let you know that we have about two more months until classes start back up!! So if you haven't been working out this summer it is never too late to start... below is a list of workout ideas to help you either start back up or to add to your workout routine.

 - Interval running- jogging is probably the easiest workout to come up with... however at times it gets a little old. Add some intensity by doing short intervals of sprints.
Sample workout: warm up (5 minutes light job), begin jogging at your normal pace for 2 minutes, then for 30 seconds sprint as fast as you can. Repeat for 30 minutes (or until your desired time).

- Tabata - this is another interval training that is easy to do anywhere. Pick two different exercises such as squat jumps and burpees. For 20 second perform as many squat jumps as possible.  Rest 10 seconds, then for another 20 second perform as many burpees as possible. Repeat for 4 minutes. - I like to do 4-5 different sets of Tabata all together which adds up to be around a 20 min workout.

- Circuit Training- This type of workout is always fun to do. Pick several different types of exercise moves such as squats, push ups, high knees, shoulder press, pistal squats, sprints, etc. at each station time yourself for 1 minute.  In that one minute do as many reps as possible then rotate to the next station. You can repeat the circuit as many times as you would like!

There are a couple of things to remember:
1. Stay hydrated- its a hot summer so make sure your sipping the water!
2. Food is fuel for the body- we need to eat a wide variety of healthy foods in order for our bodies to have enough energy to perform everything needed for that day.
3.Before each workout get a good 3-5 minute warm up in.  Then after each workout do a 3 minute cool down with some stretching.
 

Feel free to share some of the workouts you have done this summer!! I would love to hear about them!

Cant wait to see everyone in August!

Have a great rest of the summer and a Happy 4th of July tomorrow!

Class is cancelled for tomorrow (4/24/15)
Good luck with finals and I will see you all next semester!

Last Week of Class

Hey guys! I have to apologize for not posting last week.  I was on my way to mexico and tried to post but I guess it never went through. However, it is a new week and I have some fun workouts planned!!

Monday at 5:30pm Tabata workout (20 seconds of work, 10 seconds of rest) + Abs
Tuesday - No Class
Wednesday at 5:30pm strength training circuit
Thursday at 5:30pm follow the leader cardio
Friday at 5:30pm HITT + Plyo circuit

This will be the last week of classes for the semester so make sure you come!

Hey guys this next coming week (4/13/15- 4/18/15 ) there will be no fitness classes. I will be out of town! Make sure you check the following week for class times!

Sorry I made a mistake on the time... zumba is tonight at 7pm not 5:30. Sorry about that!

April 6

Happy Easter!! Hope you guys had a great weekend!
Monday will be a cardio workout at 330 pm.
Wednesday will be a strength and sprints workout at 530pm
Thursday will be a plyo workout at 530pm.

Remember there is zumba every Tuesday at 530pm and Thursday at 430pm.

March 30th

This week we will be doing plyos 3:30pm on Monday and full body workout on Wednesday at 5:30p.m.

Sorry this week is a short one!
See you all tomorrow!

Hey everyone, this week we are going to start things off with a nice cardio ladder workout on Monday at 5:30p.m.
Then on Wednesday we will have a strength training class at 5:30p.m.
Thursday we will be doing a timed team workout and a mini circuit at 5:30 pm.

See you all tomorrow!

Class is cancelled tomorrow (Friday 3/20/15)
Have a great weekend!

Class schedule March 16

Welcome back, hope you guys had a great spring break! This week we will have class on
Wednesday at 5:30p.m. team workout
Thursday at 5:30p.m. strength training
Friday at 5:15p.m. tabata / plyometrics

See you guys Wednesday!

Class schedule March 1

This week's schedule will be
Monday  5:30p.m. - cardio/bootcamp workout
Wednesday 4:30p.m. - weights + sprints
Thursday 5:30p.m. - Tabata workout

There will be no classes next week due to spring break!

See you guys tomorrow!

Class schedule March 1

This week's schedule will be
Monday  5:30p.m. - cardio/bootcamp workout
Wednesday 4:30p.m. - weights + sprints
Thursday 5:30p.m. - Tabata workout

There will be no classes next week due to spring break!

See you guys tomorrow!

This week is going to be a short one... I will have class on
Monday at 4:00pm we will be doing a pylometric circuit
Wednesday at 5:30pm we will be doing a AMRAP (as many rounds as possible) with a partner.

I will be leaving out of town for the rest of the week but here is a fun Tabata workout you could do for Thursday. Remember a tabata workout is where you work for 20 second then rest 10 seconds for 8 rounds.  There is a tabata app timer you could get called HIIT Interval Timer- Its great! It will light up green when you should work and red when your suppose to rest. It also keeps track of your rounds.

Tabata Set 1- alternate between the two exercises 8 rounds total (4 minutes)
A. Push up + Burpee + Tuck jump
B. High knees
Rest 3 minutes move on to set 2

Set 2- alternate between the two exercises 8 rounds total (4 minutes)
A. 3 squat jumps + 3 push ups
B. jumping jacks
rest 3 minutes move on to set 3

Set 3- alternate between the two exercises 8 rounds total (4 minutes)
A. 4 lunge jumps + 10 in place sprints
B. Box jump - if you don't have a box grab a chair or bench and do step ups.
rest 3 minutes move on to set 4

Set 4- alternate between the two exercises 8 rounds total (4 min)
A. squat jumps
B. wide Mt. Climbers
cool down 5 minutes light jog/walk

Have a great week and I will see you Monday!