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Small Group Training

Intro to (Power)lifting

Intro to (Power)lifting is a strength-based class focused on developing power in the three major lifts of the sport: bench press, squat, and deadlift. Under careful guidance from our trainers, participants will see their strength skyrocket as they push themselves farther than they could have imagined. In order to maximize strength gains, each week will be a progression from the previous, keeping the class fun and functional. This class will also contain mobility and flexibility work, necessary to keeping muscles pliable and enhancing growth. The goal is for participants to leave this class each week feeling stronger and more comfortable with compound lifts.

Participants will learn how to safely and effectively engage in the three main lifts of powerlifting, while developing total body strength. The exercises include some of the following:

  • Barbell Bench Press
  • Deadlift
  • Back Squat
  • Dumbbell variations
  • Mobility drills
  • Foam Rolling Techniques

Women in Weights

This class is for BC’s female population who are interested in strength training. Contrary to popular belief, cardio is not the only way to get muscle tone. With proper guidance from our excellent trainers, we will put you through a total body strength training routine to help develop independence and confidence in the weight room. The goal is to make weight lifting more approachable for women while giving them a great workout!

Participants will learn how to safely and effectively perform strength training exercises, such as:

  • Push ups
  • Pull ups
  • Squats
  • Deadlifts
  • Rows
  • Core exercises

HIIT

HIIT is a total-body workout, combining aerobic and strength training exercises. This class will push you to your limits, burning more fat in less time. Get the most out of your workout by working with our trainers! Progressions will be offered for those who may not have the aerobic capacity.

Participants will improve their strength and endurance using exercises such as:

  • Burpees
  • Battling ropes
  • Medicine ball exercises
  • Cable exercises
  • Step Platform Exercises

Strength + Mobility for Runners

This class is designed to help runners build strength and prevent common injuries amongst distance athletes. Increasing flexibility, balance, mobility and strength are all crucial when it comes to improving race time. Our educated trainers will push you through a variety of strength and conditioning drills, coupled with foam rolling and stretching techniques. The goal is for all participants to experience a boost in performance and a decrease in the common aches and pains associated with running (e.g. runner’s knee).

Participants will learn safe and effective strength exercises and mobility drills that include, but are not limited to:

  • Squats
  • Glute bridges
  • Single-leg exercises
  • Foam Rolling techniques
  • Flexibility
  • Mobility
  • Stability

BC FitWomen: Row, Run, Reps, Repeat

BC FitWomen is for BC undergraduate and graduate women. Get ready to get sweaty as you row on the erg, run on the tread, and lift your reps. This cardio and strength total-body workout is challenging, but in all the right ways. No matter where you begin, you'll end more fit! Our goal is that participants will leave this class with an improved fitness level, and feeling successful and capable in all three components: rowing on the erg, running on the treadmill, and lifting reps.

  • BC undergraduate and graduate students
  • Fitness Levels 2 and 3
  • Medical clearance from primary health care provider

  • Participants will learn how to safely and effectively perform cardiovascular exercises on the treadmill and rower, and strength exercises utilizing a variety of methods.
  • Participants will maintain or improve their health in one or more of the following categories:
    • Cardiovascular fitness
    • Muscular endurance

Small Group Training program evaluations will be sent to participants at the end of each session through Survey Monkey to measure effectiveness in reaching objectives and learning outcomes.

Fit Club: Weight Loss and Fitness Program

Via HEALTHY YOU: For the following program, HR--through the HEALTHY YOU program--will reimburse benefits-eligible employees 50% at the conclusion of the program if the participant attends at least two out of the three classes per week (75% of all classes throughout the program).

Fit Club is a BC faculty and staff (non-student) weight-loss program designed to jumpstart a workout regimen for all participants. The program includes goal setting, scheduled assessments, small group training workouts three days per week, fitness challenges, and lots of support and encouragement. Our trainers will work their hardest to keep you motivated. There are no fads here, just research-supported exercise guidance. The goal is to encourage participants to incorporate exercise in their daily lifestyles and to ultimately feel empowered and comfortable to workout independently at the end of the semester.

Eligibility criteria must be met in order to participate. The eligibility criteria are as follows:

  1. Boston College faculty or staff member
  2. Fitness Levels 1 and 2
  3. Must have a BMI greater than or equal to 27
  4. Fill out the Small Group Training Application Packet. Return the forms to Member Services in a signed, sealed envelope.
  5. The Graduate Assistant of Fitness will review your application and schedule a brief 15-minute consultation with you. If approved for the program, you will then need to get a medical waiver signed by your primary physician before you can participate. The medical waiver is mandatory before the first day of participation.

  • Participants will improve their health in one or more of the following categories:
    • Body weight
    • Body fat percentage
    • Waist circumference
    • Blood pressure
    • Cardiovascular fitness
    • Muscular endurance
    • Stability
    • Flexibility
  • Participants will learn how to safely perform basic cardiovascular and strength exercises, such as:
    • Bodyweight exercises
    • Dumbbell exercises
    • Cable exercises
    • TRX exercises
    • Track exercises
    • Synergy 360 exercises
    • Cardiovascular equipment, like treadmills, bicycles, and rowers
  • Participants will adopt a more healthful lifestyle with regular exercise during and after the program.

Small Group Training program evaluations will be sent to participants at the end of each session through Survey Monkey to measure effectiveness in reaching objectives and learning outcomes. An additional evaluation will be sent 6 months after program completion to evaluate success in maintaining these outcomes and to determine success in adopting a more healthful lifestyle with regular exercise upon completion of the program.

Week 1

  • Participants will participate in health and fitness assessments and initial workouts to better understand their health and fitness baseline levels.
  • Participants will be introduced to basic cardiovascular and strength exercises with limited progressions.
  • Participants will be counseled on the importance of regimented fitness and mindful dietary practices through tracking or journaling.

Week 2

  • Participants will work on form and technique for all basic exercises.

Weeks 3-5

  • Participants will build upon the basic exercises and experience a slight increase in intensity, particularly during the cardiovascular segments of class.
  • Participants will continue to work with basic exercises, but new progressions may be introduced.

Week 6

  • Participants will participate in a re-assessment of health and fitness and will be counseled on progress.
  • Participants will continue to work with basic exercises, progressions when appropriate and needed, and increased intensity in both cardiovascular and strength segments.

Weeks 7-11

  • Participants will continue to work with basic exercises, progressions when appropriate and needed, and increased intensity in both cardiovascular and strength segments.

Week 12

  • Participants will continue to work with basic exercises, progressions when appropriate and needed, and increased intensity in both cardiovascular and strength segments.
  • Participants will participate in a re-assessment of health and fitness and will be counseled on progress and next steps.

Fit Over 40

Fit Over 40 is an exercise program designed to meet the needs of adults over 40 years old. This well-rounded program includes a combination of weight training, cardiovascular, neuromuscular flexibility exercises, geared to keep to you in shape. The goal is to provide a class designed for the over-40 population to encourage a healthier lifestyle through exercise.

  • BC faculty, staff, or affiliate member
  • Fitness Level 1 or 2
  • Medical clearance from primary health care provider if deemed appropriate

  • Participants will learn how to safely and effectively utilize the Life Fitness Synergy 360, TRX, and other fitness equipment and spaces.
  • Participants will maintain or improve their health in one or more of the following categories:
    • Cardiovascular fitness
    • Muscular endurance
    • Stability
    • Flexibility

Small Group Training program evaluations will be sent to participants at the end of each session through Survey Monkey to measure effectiveness in reaching objectives and learning outcomes.

Synergy Circuit Training

Synergy Circuit Training is a fast-paced total body workout to challenge and improve your cardiovascular and muscular endurance levels. All workouts will be held on the Life Fitness Synergy 360, and in other fitness areas utilizing a variety of equipment. Jumping and explosive movements will be incorporated in the workout. The goal is for participants to leave feeling more comfortable on the Synergy 360 equipment, as well as experiencing improved fitness.

  • BC faculty, staff, student, or affiliate member
  • Fitness Level 2 or 3
  • Medical clearance from primary health care provider if deemed appropriate

  • Participants will learn how to safely and effectively perform cardiovascular and strength exercises including, but not limited to the Life Fitness Synergy 360 equipment. The Synergy exercises include some of the following:
    • Rebounder work
    • Cable exercises
    • TRX exercises
    • Step platform exercises
    • Battling ropes exercises
    • Landmine exercises
  • Participants will maintain or improve their health in one or more of the following categories:
    • Cardiovascular fitness
    • Muscular endurance

Small Group Training program evaluations will be sent to participants at the end of each session through Survey Monkey to measure effectiveness in reaching objectives and learning outcomes.

TRX Bootcamp

TRX Bootcamp will have you push, pull, and jump your way to a higher level of fitness. Combine the suspension training of TRX with a fun Bootcamp-style workout. The goal is for participants to leave feeling more comfortable on the TRX apparatus, as well as experiencing improved fitness.

  • BC faculty, staff, student, or affiliate member
  • Fitness Level 2 or 3
  • Medical clearance from primary health care provider if deemed appropriate

  • Participants will learn how to safely and effectively perform cardiovascular and strength exercises including, but not limited to the TRX. The TRX exercises include:
    • TRX squat
    • TRX row
    • TRX lunge
    • TRX push-up
    • TRX plank
    • TRX bicep curl
    • TRX tricep extension
    • TRX Y, T, I
    • TRX cardio drills
  • Participants will maintain or improve their health in one or more of the following categories:
    • Cardiovascular fitness
    • Muscular endurance

Small Group Training program evaluations will be sent to participants at the end of each session through Survey Monkey to measure effectiveness in reaching objectives and learning outcomes.

Ultimate Strength and Conditioning

Ultimate Strength and Conditioning will push you through a challenging morning workout with its fast-paced and intense routines. This class will focus on total body strength and conditioning through a variety of movements on the TRX, Life Fitness Synergy 360, track and other equipment. The goal is that our participants leave this class each morning feeling revitalized and pushed to their limits. This class is designed to be challenging.

  • BC faculty, staff, student, or affiliate member (geared toward young professional 20’s - late 30’s)
  • Fitness Level 2 or 3
  • Medical clearance from primary health care provider if deemed appropriate

  • Participants will learn how to safely and effectively perform cardiovascular and strength exercises including, but not limited to the Life Fitness Synergy 360 equipment. The Synergy exercises include some of the following:
    • Rebounder work
    • Cable exercises
    • TRX exercises
    • Step platform exercises
    • Battling ropes exercises
    • Landmine exercises
  • Participants will maintain or improve their health in one or more of the following categories:
    • Cardiovascular fitness
    • Muscular endurance

Small Group Training program evaluations will be sent to participants at the end of each session through Survey Monkey to measure effectiveness in reaching objectives and learning outcomes.

Visit recconnect.bc.edu for more information and to register!

Registration

Starting is as easy as 1, 2, 3

1.  To register online, click the link above to register on our portal, stop by or contact Member Services at campusrec@bc.edu or 617-552-0797.

2.  After you register, the Small Group Application Packet will be emailed to you, or you can fill it out in advance and return to Member Services upon registration. The packet must be returned in a signed, sealed envelope. We cannot accept online forms with personal health information.

Please note that some participants may need a medical clearance. This will be communicated to the participant within three business days upon receipt of forms. If required, the medical clearance will need to be submitted prior to class participation. Participant registration packets and medical waivers are good for one year, unless medical history has changed.

3.  Attend your first class!


Policies

Refund Policy: Generally, refunds will not be issued for small group training once sessions have started, because space is limited.

Late Policy: All sessions begin on time, with or without all participants in attendance. Late participants are asked to complete a warm-up prior to joining the class. Late arrivals are discouraged.

Drop-In Cancellation Policy: To cancel a drop-in appointment for a single class reservation, you must contact Member Services at least 24 hours in advance.

Click here for BC Rec general cancellation and refund policies.

Questions? Email: fitness.center@bc.edu

If you would like to get updates on group fitness schedule changes, substitutions and cancellations, as well as new programs, and other fitness news, follow us on Twitter (@BCRecFitness).