Small Group Training
Small Group Training (SGT) will resume in Fall 2024.
SGT combines the individualized instruction of Personal Training with the community
atmosphere of Group Fitness Classes. Registration is required and you can sign up at the SRC Front Desk or the SRC RecStore on the first day of the semester. Open sessions will continue to accept participants
throughout the semester or as space permits. Each SGT is limited to four participants
per session to maximize training goals. You can register for any SGT, however, some
groups emphasize certain exercise themes. If you are unsure if a group is the right
one for you, please contact the Fitness and Wellness Coordinator for guidance at lbank@csub.edu. Sessions are facilitated by one of the SRC's certified Personal Trainers. Sessions
will initially meet in the Yosemite Studio located on the 1st floor of the SRC. The
program will use a variety of equipment and many aspects of the facility including
the TRX, FitFloor, and our new HIIT Loft.
Session Descriptions
Women and Weights This SGT session is designed to empower women to incorporate lifting weights into
a workout routine. The goal of this SGT format is to increase strength and endurance,
improve posture, and become more comfortable with a variety of gym equipment, with
an emphasis on dumbbells, barbells, kettlebells, and bands. Education about the benefits
of strength training will also be discussed. Women with and without weightlifting
experience are welcome. Outcomes: Triple Threat (TRX, Weights, Cardio) Using a blend of TRX, strength/endurance, and cardiovascular exercises, the circuits
in this SGT are designed to be fast-paced and time-efficient. This is the perfect
combination for those seeking a full-body workout to increase physical fitness. Similar
to High-Intensity Interval Training, participants will rotate between all three modes
of exercise, while keeping the heart rate elevated even during rest periods. Outcomes:
Runner HIIT HIIT workouts are a great way to get a full workout in a limited amount of time. If
traditional weightlifting is too slow or tedious for your workout style, HIIT workouts
are a great alternative to stay engaged. High-intensity interval Training incorporates
low-weight, high-volume workouts with intermittent periods of high and low-intensity
exercises and rest. This class is designed to introduce participants to a new way
of training. The location of this session will primarily be in the HIIT loft, last
for 30-45 minutes, and will contain a full-body, fast-paced class. Outcomes: Serious Circuit This program will use various forms of circuit training to improve your overall strength
and endurance. Participants will be working at an intensity that will stimulate improvements
in all 5 components of fitness; muscular strength, muscular endurance, cardiorespiratory
endurance, flexibility, and body composition. The equipment that will be used during
these classes includes but is not limited to barbells, resistance bands, kettlebells,
ladders, rowing machines, and dumbbells. Outcomes:
Strength and Power Notice something new this year at the SRC? We now have 2 fully equipped Olympic lifting
platforms. This class is specifically designed to increase your knowledge and improve
your lifting techniques. In the 7-week session, a trained SRC staff member will work
with you to gain or improve skills in the following lifts; squat, front squat, deadlift,
bench press, and power clean. By the end of the course, you will have the knowledge
and skills to confidently use the platforms. Participants of all skills and fitness
are welcome. Outcomes: Intro to Weight Training New to the gym? Then this SGT format is for you! During these sessions, our trainers
will teach proper techniques for a safe and effective workout. Participants will be
guided through exercise movements such as squats, lunges, lat pull-downs, rows, chest
presses, and bicep curls. All major muscle groups will be targeted for an overall
body workout. Trainers will also discuss proper gym etiquette, to most effectively
integrate new users. By the end of this 6-week course, your knowledge and confidence
about using the SRC will surely be increased. Outcomes: