SMALL
GROUP
PERSONAL
TRAINING
PROGRAMS
•
Rock Climb Interval
•
Training for Weight Loss
•
Training for a 5K Run
•
Train for Muscle Gain
•
Women on Weights W.O.W.
•
Outdoor Interval (H.I.I.T.)
PROGRAMS BEGIN
MONDAY, MARCH 24
th
!
•
Must Pre-Register at
Front Desk or Online
at
www.ymcadc.org
YMCA Anthony Bowen
1325 W Street NW Washington, D.C. 20009 202.23BOWEN
Check out www.ymcadc.org for more information
YMCA Anthony Bowen @ymcadc
*All Small Group Personal Training Programs are customizable for one on one training and
partner training. See a Wellness Team Member if you are interested in being matched up
with a partner or group.
Small Group Training (SGT), is rapidly becoming one of the hottest trends in the fitness industry. Our SGT Programs are designed to run on a 6-week session cycle and are facilitated by a Certified Personal Trainer.
Consist of the following:
• Pre-Assessment w/goal setting & 6-week program • 12, 1-hour training sessions (2 sessions a week) • Post-Assessment to measure your success
• Teamwork, Intensity and Fun!
TOP 10 BENEFITS OF SMALL GROUP TRAINING
• RESULTS – When you stick with a well-constructed program, you will get the results. All of our Small Group Training Programs include a pre-assessment and a post-assessment.
• MORE ECONOMICAL PRICE – Personal Training provides the most personal attention and greatest opportunity to succeed. SGT fits into many people’s budget better and still gives them the attention they need.
• MORE PERSONAL ATTENTION – While Group Exercise offers many benefits, instructors are not always able to see and correct each individual class member. Our staff will help correct muscle imbalances & prior nagging injuries, that will help you be more effective.
• VARIETY – By working with a knowledgeable personal trainer fitness professional, your workouts will evolve as you progress, preventing hitting a plateau and boredom.
• CAMARADERIE – Research has shown that individuals that work out in small groups are more likely to adhere to an exercise program. Let’s face it, workouts love company.
• MOTIVATION – In addition to a supportive personal trainer, having someone exercising right beside you can push you a little harder than you might do on your own.
• SUPPORT – Both the Trainer and other participants are there to help you get through the challenges of the workout and the obstacles in life.
• GREATER FOCUS – There’s no time to let your mind wander with a personal trainer keeping tight programming and watching your every move.
• EXCITEMENT AND FUN – Yes, fun. The right program with friends and variety can
definitely be fun. Our training staff brings excitement & a positive attitude to each workout.
• ADHERENCE – Research shows that members that are involved in programs are more likely stick with it. With these listed benefits, how could you not want to keep coming back?
SMALL GROUP TRAINING PROGRAM
(SGT) OVERVIEW
SMALL GROUP TRAINING
Spring Session I: March 24
th
– May 3rd
Program Offerings and Descriptions
This program is designed to improve total body strength and increase muscle mass. A certified trainer will assess initial upper and lower body strength and core. They will then guide you through a
comprehensive program of held in the free weight studio downstairs.
Times:
Mon/Wed: 7:00 – 8:00pm
Start Date:
March 17th
Fees:
Member $350 for 12 sessions (6 weeks) Non-Member $590.00
TRAIN FOR MUSCLE GAIN
If you are looking to train in a small group setting for a local spring or summer race and learn baseline principles of running with the end goal of signing up for 5K/10K then this program is for you. Running will take place indoor and outdoor with trainer. See the Y’s local race list and select the event you want to train for.
Times:
Mon/Wed: 6:00pm-7:00pm
Start Date:
March 17th
Fees:
Member $350 for 12 sessions (6 weeks) Non-Member $590.00
TRAIN FOR A PURPOSE
RUNNING PROGRAM
FOR MORE INFORMATION:
Please contact
Lisa Horton,
Wellness Director at
724-355-6656
or
Email:
This 6-week program is designed to help
women gain a sculpted physique while building confidence with a variety of weight training equipment. Ladies will be led through an innovative strength & core stability program.
Times: Mon/Wed: 6:00 – 7:00am Mon/Wed: 6:00 – 7:00pm Start Date: March 17th Fees:
Member $350.00 for 12 sessions (6-weeks) Non-Member $590.00
WOMEN ON WEIGHTS – W.O.W.
This specific program is designed for the person looking to lose weight in a safe and motivational atmosphere through nutrition education, exercise, and
professional guidance. A certified trainer with a proven track record of helping clients lose weight will guide you through a structured training program that will help you gain confidence with a variety of weight training and cardiovascular equipment. Times: Wed: 7:30 – 8:30pm and Saturday: 12:00 – 1:00pm Start Date: March 26th Fees:
Member $350.00 for 12 sessions (6-weeks)
Non-Member $590.00
TAKE IT OFF
WEIGHT LOSS PROGRAM
SMALL GROUP PERSONAL TRAINING
*All Small Group Personal
Training class are
customizable for one on
one training and/or
partner training. Please
see wellness team
OUTDOOR HIGH INTENSITY
INTERVAL TRAINING (H.I.I.T.)
This program is designed for the adult that has a solid base of conditioning who is looking to turn up the intensity and variety of their workouts. A personal trainer will assess baseline strength, core, and
anaerobic capacity as a measurement for gains throughout program.
Times:
Tues/Thurs: 6:00 – 7:00pm
Start Date: March 26th
Fees:
Member $350.00 for 12 sessions (6-weeks)
Non-Member $590.00
TEAM ROSTER Lisa Horton, MS, CSCS Chris Hill, C.P.T. Lily Bornstein, C.P.T. Jamario Smith, C.P.T. Chris Poston, C.P.T.
Hanna Nguyen, C.P.T./Pre PT Corey Burks, C.P.T./CES David Clary, C.P.T/Pre PT Veronica Ray. C.P.T. Lunden Blake, C.P.T. Don Elliott, C.P.T. Alexander Kent, C.P.T. Max Sutton, C.P.T. Roderick Smith, Coach
This program combines the skill of climbing with a variety of strength and full body core exercises that delivers a killer workout for strength and cardiovascular conditioning gains. A personal trainer will assess baseline climbing skills and strength as a
measurement for gains throughout the 6 weeks. The program will take place in the Rock Climbing studio.
Times: Mon/Wed:8:00 – 9:00pm Tues/Thurs: 5:00 – 6:00pm Start Date: March 24th Fees:
Member $350.00 for 12 sessions (6-weeks)
Non-Member $590.00
ROCK CLIMBING INTERVAL
AND STRENGTH TRAINING
OUR EXCEPTIONAL PERSONAL
TRAINING TEAM
BOWEN WELLNESS DEPARTMENT
SPRING I SCHEDULE 2014
SMALL GROUP TRAINING PROGRAMS (SGT)
Programs Run: 3/24 – 5/3 (6-Wks)
Time
Monday
Tuesday
Wednesday Thursday
Friday
Saturday
