master trainer 

timothy a ross

HOW TO STAY IN SHAPE

MANY PEOPLE WANT TO BE IN GOOD SHAPE AND IMPROVE THEIR HEALTH, BUT CAN NOT COPE WITH MAINTAINING AN EFFECTIVE PACE. THESE STEPS CAN AND WILL HELP YOU.

We encourage our clients to maintain a healthy lifestyle all year round.  Is it possible? Absolutely. We realize many individuals have no idea where to start. We are here to help. We can individualize a program that expedites weight loss and improves muscle conditioning while building stamina and endurance. Here are some quick sample guidelines:

The main rule that you need to learn immediately, be consistent in your efforts

 Incorporate clean eatting practices (1 treat day) 

 Burn more calories than you consume (~3,500 calories equals about 1 pound of fat) so to lose 1 to  2 pounds per week - a healthy sustainable pace - burn 500 to 1,000 calories more per day than you    consume

 Incorporate strength training at least twice a week  

All Classes Are by Appointment

Morning Jog

Sun :        8:00 AM

 


Ab-Blast Class

Sun:     10:00 AM

Sat        8:00 AM


Circuit Class

Sun       12:30 PM

Sun         2:00 PM

Mon        1:00 PM

Wed        1:00 PM

Thu         2:00 PM

Sat        10:00 AM


Core Class

Sun         3:00 PM

Tues       1:00 PM

Fri           5:00 PM

Sat          2:30 PM


Glute Class

Sun         4:00 PM  


Belly Dance Fitness

Wed    7:00 PM

 Fri       6:30 PM



Booty Burn

Wed 8:00 PM

Sat 11:00 PM

Sat 4:00 PM


Step Aerobics 

Thur    7:30 PM

 


High Intensity Training

 



Full Body

Fri    10:30 AM

 

Tues     4:30 PM

 



WORKOUT OF THE DAY

A SET OF EXERCISES FOR ONE DAY BY TIMOTHY A. ROSS. TRAINING IS PERFORMED AT A CONTINUOUS PACE.
THESE EXERCISES WILL PROVIDE VIVACITY FOR THE WHOLE DAY.

  1. PUSH UP BURPEES - 3 SETS OF 20 REPS


    Coaching Keys: perform the movement fast, but don't sacrifice technique for speed. Extend legs completely when in the push-up position.

    Focus on landing with hips back and knees soft.

  2. AIR SQUATS - 5 SETS OF 30 SECONDS

    An air squat, also called a body weight squat, is an effective exercise for both the beginner and the advanced athlete. It uses just your body weight to tone and strengthen the muscles of your buttocks - gluteus minimus and maximus--and your thigh muscles, the hamstrings and quadriceps.
  3. BUTTERFLY SIT-UPS - 50 REPS

    The butterfly position means bending your legs and tilting them outwards. When doing sit-ups in the butterfly position, the range of motion is much greater than when they are done with raised legs.

A SET OF EXERCISES FOR ONE DAY BY TIMOTHY A. ROSS. TRAINING IS PERFORMED AT A CONTINUOUS PACE.
THESE EXERCISES WILL PROVIDE VIVACITY FOR THE WHOLE DAY.

  1. PUSH UP BURPEES - 3 SETS OF 20 REPS


    Coaching Keys: perform the movement fast, but don't sacrifice technique for speed. Extend legs completely when in the push-up position.

    Focus on landing with hips back and knees soft.

  2. AIR SQUATS - 5 SETS OF 30 SECONDS

    An air squat, also called a body weight squat, is an effective exercise for both the beginner and the advanced athlete. It uses just your body weight to tone and strengthen the muscles of your buttocks - gluteus minimus and maximus--and your thigh muscles, the hamstrings and quadriceps.
  3. BUTTERFLY SIT-UPS - 50 REPS

    The butterfly position means bending your legs and tilting them outwards. When doing sit-ups in the butterfly position, the range of motion is much greater than when they are done with raised legs.