For those who prefer a smaller class size and would like more personalized attention from the instructor, we offer a variety of small group training programs, which usually target a specific piece of equipment, workout style, participant age group or demographic.

Small group programs consist of typically 6-8 participants per one trainer and there is more of a focus on progression and skill development over time. Trainers aim to develop challenging workouts that build upon what you’ve learned in their previous classes. The smaller class size allows for the instructor to help each participant focus on achieving specific goals while providing more thorough form correction and targeted motivation throughout the class.  

Small group training programs are usually held in sessions ranging from 5-8 weeks long and require prior registration to reserve your spot. These classes are a great, affordable option if you enjoy having a set schedule to help you work out more consistently and prefer exercising with like-minded individuals to help keep you motivated.

Pliable Power

Unlock your body's potential through myofacial release. Pliable Power uses self massage therapy balls to find and release trigger points in your body. By actively massaging the muscles, you will improve neuromuscular efficiency, relieve muscle soreness and improve joint range of motion. Improved movement and recovery increases your functionality and fitness in every day life. Find your Pliable Power this summer so you are ready to move in the beautiful weather!

Participants will learn how to locate and massage trigger points to help relieve stress and soreness from muscles. Equipment used may include:

  • Therapy balls
  • Foam rollers
  • Resistance bands
  • Dowels

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

Fit Club: Weight Loss & 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, bi-weekly weigh-ins, bi-weekly optional group meetings, total body workouts three days per week, cardio and strength-based 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.

Queenax Circuit Training

Take advantage of our brand-new Queenax rack in this circuit training class! This fast-paced class will use all of the unique attachments that come with the Queenax to challenge you in different modes and movements you may have never tried before! Strengthen and tone your body, improve your cardiovascular fitness and muscular endurance, and increase your comfortability in using the Queenax. Jumping and explosive movements will be incorporated into the workout. Learn how to use the Queenax rig and all the things it has to offer in a fun, circuit-style training session.

Participants will learn how to safely and effectively perform cardiovascular and strength exercises including, but not limited to the Precor Queenax equipment: 

  • Superfunctional
  • TRX Suspension Trainer
  • Boxing Bags

Boxing Bootcamp

Boxing bootcamp is a class for those looking to get in shape and learn the sweet science of boxing. This class is lead by an instructor with competitive experience and will include technical aspects as well as conditioning used by competitive boxers. Though Boxing Bootcamp is modeled after realistic training principles and methods, there will be no fist-to-face contact, so mouthguards are not required. While we do recommend that participants bring their own wraps and gloves, we will have gloves available. Wraps will be available for purchase at the Equipment Desk. The goal of Boxing Bootcamp is to undergo an incredible workout while learning the skills and confidence of a fighter!

Participants will learn the sport-specific skill of boxing and conditioning methods used by athletes of the sport. Skills and conditioning methods will include: 

  • All variations of all punches - jab, straight, hooks, uppercuts
  • Combinations of punches
  • Defensive maneuvers - slips, weaves, blocks, steps
  • Agility ladder
  • Jump rope
  • Bag techniques

Kickstarter Program

Want to learn how to work out on your own, but don’t want to commit to class every single week? Join our Kickstarter Program! An experienced personal trainer will meet with you for the first two weeks of the (semester/session) to build a workout routine with you, and then you will be able to confidently work on your program on your own time! Class will meet every third week to check progress, update your program, and add challenges to keep you on track with your training. If you give a gym-goer a class, they will workout for the day, but if you teach them a program, they can workout forever!

Participants will learn a workout program and develop skills to be able to implement the routine on their own. Programs may include the following skills:

  • Resistance training
  • Circuit training
  • Supersets
  • Compound sets
  • Anaerobic training
  • Aerobic training
  • Core training

Glide Fit Yoga

If you enjoy stand up paddleboards and yoga, then try Glide Fit Yoga! This class is about balance, coordination and focus, while getting a yoga workout. Grab a couple of friends and try out this new and fun class on the water! The Glide Fit boards will be in our Dive Well, so members must be comfortable swimmers and not afraid to get a little wet. Swim attire is required. These classes can be registered as one-time classes, rather than a weeks-long commitment. 

Women & 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

Fit for Life

Fit For Life (formerly Fit Over 40) is an exercise program designed to meet the needs of adults over 50 years old. Exercise is important for your overall mental and physical health and is an essential part of living a healthy lifestyle! This well-rounded program includes a combination of weight training, cardiovascular, neuromuscular (balance/coordination), and flexibility exercises, geared to help you keep in shape all semester long!

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

TRX Circuits

Strengthen and stabilize using TRX suspension straps and bodyweight exercises in a fun, stimulating circuit workout. This class focuses on full range of motion and time under tension to show you how strong all elements of your body can be and how your core supports your active lifestyle. Enjoy “hanging out” with suspension training and expect a burn that is sure to bring you one step closer to your goals! 

Participants will learn proper technique associated with the TRX suspension strap and complimentary bodyweight exercises, including, but not limited to, movement such as:

  • TRX row
  • TRX chest press
  • TRX squat (single and double leg)
  • TRX hamstring press
  • TRX I-,Y-, and T-row
  • TRX plank
  • Bodyweight push ups
  • Bodyweight squats
  • Bodyweight sit ups
  • Bodyweight lunges

Boxing Focus Mitts

Boxing Focus Mitts is for those who are passionate about growing their brain while they train their body! Each class will feature a new combination that you will be able to master through hitting the focus mitts with Petey in this 45 minute brain and body booster. Participants will engage in a format, supported by groundbreaking research, that enhances mental elasticity along with providing the benefits of a full boxing workout.

Participants will learn and master various different combinations based on the skill components in the sport of boxing. Skills demonstrated through the combinations include:

  • Footwork
  • Head movement
  • Hand defense and blocks
  • Arm defense
  • Speed
  • Timing
  • Pattern recognition
  • Memorization

BCX-Fit

BCX-Fit is Boston College's own functional fitness program that combines aspects of multiple types of training styles for an engaging, challenging workout. This class utilizes our new Functional Training Area on the fourth floor and will include mobility, strength, cardio, and body weight training as well as exercise techniques used in gymnastics, power lifting, boxing, running, and more. If you are looking to shake up your routine and improve your body's functional strength and endurance, this class is for you! This class is modification heavy to provide a safe workout for all fitness levels. 

 

Participants will gain experience in a wide variety of exercise modalities and will use equipment that includes (but is not limited to): 

  • Push sled
  • Tires
  • Barbells
  • Kettlebells
  • Core bags
  • Sand bags
  • Bulgarian bags

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.