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Small Group Training

Power 45

The new building will soon be open, and that means more space and more equipment for more kinds of lifts! Power 45 is a great way to train your body to be able to try out new Olympic type lifts safely and effectively. This class will use dumbbells, kettlebells, pvc pipes, and a variety of other equipment to work on the mobility, technique, and strength needed in popular Olympic lifts. Whether you’re looking for a new challenge or looking to get your body ready for new exercises, this class is perfect for you!

Participants will learn how to perform proper technical elements and power development exercises for Olympic lifting without using the barbell. Equipment used will include:

  • Kettlebells
  • Dumbbells
  • Resistance bands
  • TRX

Techniques learned may include:

  • Glute drive/hip explosion
  • Olympic pulls
  • Power generation from the ground up
  • Glenohumeral and scapulothoracic mobility and strength

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

Week 1: Class 2x/week - foundational moves, introduce program (1/15 and 1/17)

Week 2: Class 2x/week - program specific training (1/22 and 1/24)

Week 3: no class (work on their own)

Week 4: no class (work on their own)

Week 5: Class 2x/week - check progress, update program (2/12 and 2/14)

Week 6: no class (work on their own)

Week 7: no class (work on their own)

Week 8: SPRING BREAK

Week 9: Class 2x/week - check progress, update program (3/12 and 3/14)

Week 10: no class (work on their own)

Week 11: no class (work on their own)

Week 12: Class 2x/week - check progress, update program (4/02 and 4/04)

Week 13: no class (work on their own)

Week 14: no class (work on their own)

Week 15: Class 2x/week - wrapping up and fun stuff (4/23 and 4/25)

Week 16: finals week - no class

Glide Fit Core

If you enjoy stand up paddleboards and fitness, then try Glide Fit Core! This class is about balance, coordination and focus, while getting a great strength and core 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.

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. 

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 & 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 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, 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.

 

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

  1. Boston College faculty or staff member (must also be a BC Rec member)
  2. All fitness levels are welcome, but the small group workouts are at a level 1 or 2
  3. Fill out the Fit Club Application Packet. All participants are required to receive medical clearance from their health care provider before the program begins. This medical clearance can be found on the last page of the Fit Club Application. Return the forms to Member Services in a signed, sealed envelope.
  4. Once registration paperwork has been cleared, participants will be able to register. 

*Registration paperwork is due by Jan. 10 to be able to participate in the first class on Jan. 14.
**Late registrants will not be cleared to participate in class until one week following packet submission (ex. if the packet is turned in Jan. 11, class participation will not be allowed until Jan. 18)

  • 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 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

  • 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 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 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

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
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).