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Practice schedule

Gym

BMI index

BMI (Body Mass Index) is one of the important measures to evaluate your weight and height, thereby determining whether you are at the ideal level or need adjustment. Rock-It supports members to measure BMI before and during exercise, helping you monitor your body's changes.

Calculate BMI

BMI

Weight status

Below 18.5

Underweight

18.5 - 24.9

Healthy

25.0 - 29.9

Overweight

30.0 - and Above

Obese

BMR Metabolic Rate / BMI Body Mass Index

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PROPER HIP THRUST TECHNIQUE

If you are looking to improve your butt and hamstrings, Hip Thrust is a great exercise that you cannot ignore. Let's explore proper exercise techniques to achieve optimal results!

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NOTES WHEN PRACTICEING SQUAT

Squats are an effective exercise for glutes, thighs and overall body strength. However, squatting incorrectly can cause back pain, knee pain, or injury. Here are a few tips to help you Squat properly

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EFFECTIVE DOUBLE PLANK EXERCISE TIPS

Not just exercising will immediately reduce belly fat, but you need to exercise with the right technique and maintain enough time. Please refer to and immediately apply the plank exercises below to help your body become firmer and healthier!

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BASIC YOGA TECHNIQUES

Yoga is a great way to help you reduce stress, increase flexibility and improve overall health. If you have just started practicing Yoga, this article will help you better understand the basic techniques to practice properly for the best results.

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Register for
a membership card

No exercise time limit.

Join Yoga and Group X at a selected club.

Free drinking water, exercise towels, sauna, locker.

Yoga, Gym, and Group X programs at Rock-It are scientifically designed by experts, helping you conquer your health goals and improve your physique effectively.

GOLD | 12 MONTHS

Practice at a selected club, unlimited training subjects, free accompanying amenities.

8.600.000 VNĐ

GOLD PLUS | 36 MONTHS

Freely practice at all clubs in the Rock IT system, with no limit on practice time.

21.600.000 VNĐ

BLACK GOLD | 12 MONTHS

Freely practice at all clubs in the Rock IT system, with no limit on practice time.

16.000.000 VNĐ

Practice schedule

Yoga & Group-x

Below is the Yoga & GroupX schedule at the ROCK IT FITNESS CENTER system. Operating hours: 06:00 - 22:00 every day

Hoc mon brand

Tan Phu Brand

Hang Xanh Brand

Bac Hai Brand

YOGA

Time	MON	TUE	WED	THU	FRI	SAT
06:00 - 07:00	BASIC Mr.Bảo		BASIC Mr.Bảo		BASIC Mr.Bảo
06:10 - 07:10		BASIC Mr.Min		BASIC Mr.Min		BASIC Mr.Min
07:30 - 08:30		POWER Ms.Dương		POWER Ms.Dương		POWER Ms.Dương
17:00 - 18:00		BASIC Ms.Nguyên		BASIC Ms.Nguyên		BASIC Ms.Nguyên
18:10 - 19:10	FLEXIBLE Mr.Min	HATHA Mr.Lực	FLEXIBLE Mr.Min	HATHA Mr.Lực	FLEXIBLE Mr.Min	HATHA Mr.Lực
19:15 - 20:15	FLEXIBLE Mr.Min		FLEXIBLE Mr.Min		FLEXIBLE Mr.Min

GROUP-X

Time	MON	TUE	WED	THU	FRI	SAT
07:30 - 08:30	AEROBIC Ms.Nguyệt		AEROBIC Ms.Nguyệt		AEROBIC Ms.Nguyệt
08:40 - 09:40		AEROBIC Ms.Nguyệt		AEROBIC Ms.Nguyệt		AEROBIC Ms.Nguyệt
17:00 - 18:00	TIKTOK DANCE Ms.Hana		TIKTOK DANCE Ms.Adele		TIKTOK DANCE Ms.Hana
17:30 - 18:30			MÚA CỔ TRANG Ms.Thảo Vũ	ROCK KICK (18:30 - 19:30) Milo	MÚA CỔ TRANG Ms.Thảo Vũ
19:15 - 20:15	ROCK KICK (19:00 - 20:00) Milo	ZUMBA Ms.Adele		ZUMBA Ms.Adele		ZUMBA Ms.Adele

YOGA

Time	MON	TUE	WED	THU	FRI	SAT
06:00 - 07:00	YOGA BASIC Mr.Thắng	HATHA Ms.Nguyên	YOGA BASIC Mr.Thắng	HATHA Ms.Nguyên	YOGA BASIC Mr.Thắng	HATHA Ms.Nguyên
07:30 - 08:30	CORE Mr.Lực		CORE Mr.Lực		CORE Mr.Lực
15:30 - 16:30
18:00 - 19:00	HATHA Ms.Trang	HATHA Mr.Tân	HATHA Ms.Trang	POWER Mr.Tân	HATHA Ms.Trang	HATHA Mr.Tân
19:30 - 20:30	FLEXIBLE Ms.Linh	HATHA Mr.Tân	FLEXIBLE Ms.Linh	HATHA Mr.Tân	FLEXIBLE Ms.Linh

GROUP X

Time	MON	TUE	WED	THU	FRI	SAT
06:00 - 07:00	AEROBIC (Dự kiến)	AEROBIC Ms.Cúc	AEROBIC (Dự kiến)	AEROBIC Ms.Cúc	AEROBIC (Dự kiến)	AEROBIC (Dự kiến)
17:00 - 18:00						ROCK FIT (DỰ KIẾN)
18:00 - 19:00	MÚA CỔ TRANG Ms.Trâm	TIKTOK DANCE Adele	MÚA CỔ TRANG Ms.Trâm	TIKTOK DANCE Adele	MÚA CỔ TRANG Ms.Trâm	TIKTOK DANCE Adele
19:00 - 20:00	AEROBIC Ms.Dung	ZUMBA Ri Ri	AEROBIC Ms.Dung	ZUMBA Jeremy	AEROBIC Ms.Dung	ZUMBA Jeremy

GROUP X

Time	MON	TUE	WED	THU	FRI	SAT	SUN
07:10 - 08:10	AEROBIC Mr.Minh		AEROBIC Ms.Cúc		AEROBIC Ms.Cúc	ROCK BURN (Dự kiến)
08:20 - 09:30		ZUMBA (Dự kiến)		ZUMBA (Dự kiến)
17:00 - 18:00						SHAPE UP (17:30 - 18:30 (Dự kiến)	ROCK CORE (17:30 - 18:30) (Dự kiến)
18:00 - 19:00		STEP DO Teddy	ROCK BURN (18:15 - 19:15) Jimmy	ZUMBA Joy Vũ	SEXY DANCE Chen	MÚA CỔ TRANG Ms.Trâm
19:00 - 20:00	MÚA CỔ TRANG Chen	ZUMBA Joy Vũ	ROCK CORE (19:20 - 20:20) Jimmy		MÚA CỔ TRANG Chen

YOGA

Time	MON	TUE	WED	THU	FRI	SAT
06:00 - 07:00	GENTLE YOGA Dinh	FLOW YOGA Mr.Huy	GENTLE YOGA Dinh	FLOW YOGA Mr.Huy	BASIC YOGA Dinh
07:30 - 08:30		HEALING YOGA Ms.Trang		HEALING YOGA Ms.Trang		HATHA YOGA Ms.Trang
18:15 - 19:15	FLOW YOGA Mr.Bảo	ASANA PRANAYAMA Ms.Diệu	HEALING YOGA Mr.Bảo	SUN SERIES Ms.Diệu	SUN SERIES Mr.Bảo	STRETCH YOGA Ms.Diệu
19:30 - 20:30	HATHA YOGA Mr.Bảo	GENTLE YOGA Ms.Diệu	ASANA PRANAYAMA Mr.Bảo	HATHA YOGA Ms.Diệu	SUN SERIES Mr.Bảo

GROUP X

Time	MON	TUE	WED	THU	FRI	SAT
06:00 - 07:00	YOGA Basic
07:30 - 08:30
18:00 - 19:00
19:30 - 20:30

GROUP X

Thời gian	THỨ 2	THỨ 3	THỨ 4	THỨ 5	THỨ 6	THỨ 7
08:20 - 09:20		AEROBIC Phương		AEROBIC Phương
17:40 - 18:40	ROCK KICK Quinn			ZUMBA Joy Vũ	ROCK CORE Jimmy
18:40 - 19:40	CYCLING (Dự kiến)	CYCLING Jimmy	ROCK BURN Andy	CYCLING Jimmy		ROCK KICK (Dự kiến) -------------- CYCLING Pen
18:50 - 19:50	MÚA CỔ TRANG (Dự kiến)	ZUMBA (Dự kiến)	CYCLING (Dự kiến)		CYCLING (Dự kiến)