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.

Please take note of our cancellation and refund policies

Small Group Training will return for the Fall 2020 semester on September 7th!

We will be offering four formats of Small Group Training this fall: TRX Circuits (drop-in), Technogym Bootcamp (drop-in), Boxing Bootcamp, and Women & Weights. Below are descriptions and registrtation information for each of our available sessions.

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! TRX Circuits will address your goals of building functional strength  while developing continuous, proper core stability and awareness to improve how you feel as you move through your day. While this class is based on the TRX, it also includes dumbbell, resistance band, step, and Technogym treadmill and rower elements to further initiate the metabolic adaptations found through circuit training.

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


Technogym Bootcamp

Learn with an experienced trainer how to use the Technogym SkillRow and Treadmills to elevate your fitness! This program will emphasize the combination of technology and training and how it can help you advance your fitness beyond what you thought possible. Gain a better understanding of how your own body works and how each of these machines work, all while experiencing a great workout sure to leave you sweaty and feeling accomplished.


 

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


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

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. Skills and conditioning methods will build throughout the session and include all variations of punches, combinations of punches and defensive tactics, defensive maneuvers, agility ladder and jump rope training, and more! 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!

Kickstarter Program

Are you someone who wants to learn the proper tools to work out on your own don’t want to commit to class every single week? Join our Kickstarter Program! An experienced personal trainer will meet with you two times per week for two weeks to build a workout routine with you, and then you will be able to confidently work on your program on your own time! The class schedule will be two weeks on, one week off, to check progress, update your program, and add challenges to keep you on track with your training. If you are just starting to branch out into your own workouts but still feel like you need lots of guidance, this class is for you! 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! (class runs all semester)

Kickstarter: Motivate

Do you like working out on your own, but need a little guidance every once in awhile? Join our Kickstarter Motivate 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. This class is different than Kickstarter in that it encourages a bit more self-motivation by meeting for class one week then working on your own for two. 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! (class runs all semester - two classes per week, every other week)

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. You will learn the principles of progression by experiencing them yourself through the guidance of an experienced trainer. By the end of class, you will gain strength, knowledge, and proficiency in safely performing weight lifting movements such as squats, deadlifts, bench press, rows, push ups, pull ups, and much more. This class is all about empowerment for yourself and the other strong women around you! Every woman has her own strength - it’s time to find and train yours!

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!

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.