Women's Workout Classes

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These only women classes are a mix of workouts using bodyweight, kettlebells, dumbbells, battle ropes, medicine balls and many other types of equipment. The classes offer a challenging workout that will keep your heart rate up, forcing your body to burn more calories than through traditional cardio and weight lifting. The challenging workout for this class is based on "HIIT" or High-Intensity Interval Training. Which means the workout is performed through short bursts of very high-intensity exercises with periods of recovery, where our instructor, Fafa Rocha, will "nicely" push you to your limits - and she does a great job of doing it!

Expect to squat your way to the best shape of your life!

We strongly encourage all our female students to take these classes as it helps build strength, endurance, flexibility, core strength as a result to a better performance while training Brazilian Jiu-Jitsu.


Here's what our students say about our fitness classes:

General Disclaimer: The people and testimonials on this website reflect the results of committed and dedicated individuals. There is no guarantee of specific results. Individual weight loss, fat loss, and muscle gain results – as well as all other results more generally – may vary from person to person.

Weight Loss

Yaireliz Cruz

I started the Fitness Women class early this year (2016) and what an adventure it has been! I have lost over 20 pounds, and I've also lost a couple of inches all around my body. My clothes fit better, I feel stronger and my confidence is at an all time high. Coach Fafa's attention to details  and her one-on-one coaching has been paramount for my body transformation. Buying clothing is fun again!!! This class has been a life changing. If you are overweight and have no motivation, don't hesitate in trying on this class! I'm so glad I joined in this wonderful group of ladies that had same goals as I did! *

Weight Loss

Annery Lucia

I have been working out at Vagner Rocha Martial Arts for almost 2 years now and I couldn't be happier. Working out with Coach Fafa has helped me reach my goals. I'm stronger, more flexible and I have more of energy thanks to her. Fafa will definitely push you to your limits and make you love the results! *

Weight Loss Women

Vivian Arriaga

I've lost 35 lbs and more than 10% of my body fat!!! Fafa is an amazing coach! The best I've ever trained with! She keeps me motivated and makes me want to come to class! I couldn’t have done it without her! *

Weight Loss - Melissa

Mellissa Dominguez

I have participated in Coach Fafa's classes for about a year now, and the results are incredible! I've lost inches around my waist and I feel much more toned physically! *

Weight Loss Vrma

Anastacia Reyes

I got introduced to Vagner Rocha Martial Arts a couple of years ago and within a year of participating in the Women Fitness class, I went from weighting 142lbs to 127lbs! I feel so blessed to have met Coach Fafa. My life has changed and my fitness has improved to a whole new level. Her workouts always kick my butt and make me wanna push harder. When I started working out with Fafa, I could hardly do anything, I felt defeated and sad, but she started working out next to me, correcting my form, helping me staying positive and motivating me with lots of energy. She always encourages me to be a better version of myself. THE RESULTS you will get from her classes are amazing and she is also an amazing instructor and person! Thank you so much Coach Fafa, and everyone at Vagner Rocha Martial Arts, for all of the support and motivation. This gym is not simply a gym, here, you will find family and friends! Don't think twice about taking this class, you will have no regrets! Fafa is an expert in squats by the way!!! #bootybyfafa *

VRMA Fitness Class

Heather M

I've been doing the women fitness classes for a while now. Coach Fafa is very spontaneous with her workout routines, which keeps me motivated every time I come to class. My daughter does the kids class while I work out with the rest of the moms! This is an amazing gym! There is a real family feel inside and you can tell how much everyone cares about teaching and helping each other. The results from the fitness classes are so rewarding. I'VE NEVER FELT STRONGER OR IN BETTER SHAPE, AND AFTER JUST A COUPLE WEEKS! THIS IS A REALLY GREAT PLACE, I CAN'T SPEAK HIGHLY ENOUGH ABOUT IT!! *

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