Rosita Nastasi

Written By Total Fusion
Featured
Pilates Sculpt with Rosie
Pilates Sculpt with Rosie

Fusing traditional mat work with high-intensity interval training (H.I.I.T.), join Rosie as you move through a series of explosive moves that help you target your key muscle groups and stabilise your core. You'll utilise a mixture of small weights and resistance bands to intensify your practice, with modifications available throughout. Let's move!

Class duration: 27 Minutes

Equipment suggestions:

No equipment needed

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Lower Body Blast With Rosie
Lower Body Blast With Rosie

Burn your lower body and improve your glute strength in the high-intensity body weighted session. All you need is 11 minutes!

Class duration: 11 Minutes

Equipment suggestions:

1x chair, box or bench

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Barefoot Bootcamp With Rosie
Barefoot Bootcamp With Rosie

Challenge your mobility, strength and endurance in our Barefoot Bootcamp class. Using a combination of yoga, pilates, kettlebells and drills, this class offers the perfect balance between strength and cardio training.

Class duration: 35 minutes

Equipment suggestions:

2x kettlebells (1 x Medium, 1 x Heavy)

2x light dumbbells

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TotalStrength With Rosie
TotalStrength With Rosie

This session focuses less on the intensity of cardiovascular exercise and more on weighted compound movements that utilise free weights, and bodyweight movement to improve your overall strength and physical performance.

Class duration: 20 Minutes

Equipment suggestions:

1x barbell with moderate/heavy weights

1x bench (optional)

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Strength Technique With Rosie
Strength Technique With Rosie

Discover the technique, mechanics, and benefits of a number of core functional training movements you'll use in your strength and functional workouts. This series will help enhance your technique across a range of movements. In this class Rosie and Faris will take you through barbell deadlifts, barbell back squats, dumbbell goblet squats and Romanian deadlifts

Class duration: 5 Minutes

Equipment suggestions:

1x Barbell with moderate/heavy weight

2x moderate/heavy weight dumbbells

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5 Minute Finisher With Rosie
5 Minute Finisher With Rosie

Burn out that remaining 10% of energy with this high-intensity finisher session! Think 5 minutes of power, a whole heaps of sweat, and all those great feel-good endorphins at the end! This is a body weighted session and requires no additional equipment.

Class duration: 5 Minutes

Equipment suggestions:

1x Medicine ball

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Functional Met Con With Rosie
Functional Met Con With Rosie

Get sweaty and shredded in our epic functional-based MetCon class! You’ll move to a combination of all of your favourite functional elements, including bodyweight circuits, Kettlebell sequences and TRX drills to deliver a total body burn. Think EMOM and high-intensity HIIT sessions bundled into one. This is a serious mobility, strength and fitness challenge, so be prepared to work!

Class duration: 47 minutes

Equipment suggestions:

Suspension straps (TRX)

Kettlebell Set (ideally 1x Light, 1 Medium, 1x Heavy)

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TotalBoxing With Rosie
TotalBoxing With Rosie

The fight club everyone wants to talk about! Join Rosie as she takes you through a range of full body exercises and box it out in this fun, high-intensity class!

Class duration: 21 minutes

Equipment suggestions:

Boxing bag (optional)

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Boxing Circuit With Rosie
Boxing Circuit With Rosie

The fight club everyone wants to talk about! Join Rosie as she takes you through a range of full body exercises and box it out in this fun, high-intensity class!

Class duration: 21 minutes

Equipment suggestions:

Boxing bag (optional)

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Barefoot Bootcamp With Rosie #2
Barefoot Bootcamp With Rosie #2

Challenge your mobility, strength and endurance in our Barefoot Bootcamp class. Using a combination of yoga, pilates, kettlebells and drills, this class offers the perfect balance between strength and cardio training.

Class duration: 45 minutes

Equipment suggestions:

2x moderate/heavy kettlebells

2 x light hand weights or two full water bottles

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Bodyweight Bootcamp With Rosie
Bodyweight Bootcamp With Rosie

Challenge your mobility, strength, and endurance in our fun, equipment-free Bodyweight Bootcamp class with Rosie.

Class Duration: 50 minutes

Equipment suggestions:

No equipment needed!

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Lower Body Blast With Rosie
Lower Body Blast With Rosie

Get ready for a hot serving of shaky legs! This bodyweight-only Lower Body Blast with Rosie is 15 minutes of intense movement, including jump squats, lunges and crab walks!

Class duration: 15 minutes

Equipment suggestions:

No equipment needed!

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Full Body HIIT With Rosie
Full Body HIIT With Rosie

Short bursts of challenge, short recovery and reset! Get ready to push yourself to the max during this full-body HIIT class with Rosie

Class duration: 20 minutes

Equipment suggestions:

No equipment needed!

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Barefoot Bootcamp With Rosie
Barefoot Bootcamp With Rosie

Challenge your mobility, strength and endurance in our Barefoot Bootcamp class. Using a combination of yoga, pilates, kettlebells and drills, this class offers the perfect balance between strength and cardio training. We’ve created this class without music, so you can move to your favourite playlist or put on Rosies suggest mix here.

Class duration: 50 minutes

Equipment suggestions:

2x moderate/heavy kettlebells

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