Rodcore Fitness with Rod Dedrick


“You have everything it takes, but it’s gonna take everything you’ve got!”

Rodcore Fitness with Rod Dedrick starting in May 2018

HIIT and core work classes at Homewood Community Center

Tuesdays & Thursdays @ 7:00pm

Wednesdays @ 6:00am

$5 Per Class

My name is Rod “Rodcore” Dedrick and I have been in the fitness industry for 14 years.  I am a personal trainer that also teaches high intensity interval training (HIIT) classes which include Insanity, Rodcore, and Rodcore Core Works.

Insanity is a HIIT program designed by Shaun T. and Beachbody Fitness.  No weights or other resistance tools are needed to take Insanity.  Insanity utilizes plyometrics, calisthenics, and cardio while executing 3 different exercises, each within a 30 second time span.  The 3 different exercises performed back to back to back are called blocks.  Each block is followed by a one minute (sometimes longer) exercise called a Power Move.  There is one Power Move for each block.  There are three to four blocks in each session, followed by an ab/core or “Dig Deep” section.  Each class session is called a round.  Insanity’s format is designed to keep you in an anaerobic state, a state that depletes the body’s oxygen due to exercises that consists of short exertion and high-intensity.  After the workout, your body spends 24 to 36 hours replenishing the oxygen it lost during the workout.  This takes energy, so your body uses more calories to replace the oxygen it lost, therefore, burning calories at a higher rate for the next 24 to 36 hours.  This class is for moderate to advanced participants or athletes.

Rodcore is my signature HIIT format and is designed by me. It’s similar to Insanity because each exercise is timed.  This format is also designed to deplete the body’s oxygen so that it can burn calories at a higher rate for the next 24 to 36 hours.  What makes this program different is that dumbbells and other resistance tools are used in addition to plyometrics, calisthenics, and cardio.  Instead of each exercise being 30 seconds long, each exercise is 1 minute long.  Instead of 3 different exercises in a block, there are only 2 different exercises in a block.  There’s a 5 to 10 second break between each exercise, and a 30 to 60 second break between each block. Rodcore doesn’t use explosive power jumps that are used in Insanity. There are no “Dig Deep” or Power Move sections.  This class can be for any fitness level including beginner, moderate, and advanced participants.

Rodcore Core Works is very similar to Rodcore except there is no plyometrics or cardio.  The class is very low impact and focuses exclusively on the core.  This program is for all fitness levels.

Before specific classes are assigned to a specific class sessions, the three formats will be combined each session.  This will occur for the first month to get a feel for what class participants want and when they want it.  20 minutes of Insanity, 20 minutes of Rodcore, and 20 minutes of Rodcore Core Works.

For additional class information and questions contact Rod at:
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