SMALL GROUP PERSONAL TRAINING PROGRAMS

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1 SMALL GROUP PERSONAL TRAINING PROGRAMS Rock Climb for Weight Loss for a 5K Run Train for Muscle Gain Women on Weights W.O.W. Outdoor (H.I.I.T.) PROGRAMS BEGIN MONDAY, MARCH 24 th! Must Pre-Register at Front Desk or Online at YMCA Anthony Bowen 1325 W Street NW Washington, D.C BOWEN Check out for more information YMCA Anthony

2 SMALL GROUP TRAINING PROGRAM (SGT) OVERVIEW Small Group (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 Programs include a pre-assessment and a post-assessment. MORE ECONOMICAL PRICE Personal 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? *All Small Group Personal 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.

3 SMALL GROUP TRAINING Spring Session I: March 24 th May 3rd Program Offerings and Descriptions TRAIN FOR A PURPOSE RUNNING PROGRAM 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. Mon/Wed: 6:00pm-7:00pm March 17 th Member $350 for 12 sessions (6 weeks) TRAIN FOR MUSCLE GAIN 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. Mon/Wed: 7:00 8:00pm March 17 th Member $350 for 12 sessions (6 weeks) FOR MORE INFORMATION: Please contact Lisa Horton, Wellness Director at or

4 SMALL GROUP PERSONAL TRAINING WOMEN ON WEIGHTS W.O.W. 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. Mon/Wed: 6:00 7:00am Mon/Wed: 6:00 7:00pm March 17 th Member $ for 12 sessions (6-weeks) *All Small Group Personal class are customizable for one on one training and/or partner training. Please see wellness team member for details. TAKE IT OFF WEIGHT LOSS PROGRAM 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. Wed: 7:30 8:30pm and Saturday: 12:00 1:00pm March 26th Member $ for 12 sessions (6-weeks)

5 SMALL GROUP PERSONAL TRAINING ROCK CLIMBING INTERVAL AND STRENGTH TRAINING 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. Mon/Wed:8:00 9:00pm Tues/Thurs: 5:00 6:00pm March 24th Member $ for 12 sessions (6-weeks) OUR EXCEPTIONAL PERSONAL TRAINING 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. Tues/Thurs: 6:00 7:00pm March 26th Member $ for 12 sessions (6-weeks) 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

6 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 6:00a 7:00a W.O.W. Lily W.O.W. Lily 12:00p 1:00p Take it Off Weight Loss Corey 6:00p- 7:00p Indoor/ Outdoor H.I.I.T. Chris Hill Indoor/ Outdoor H.I.I.T. Chris Hill 6:00p- 7:00pm Train for 5K/10K Running Hanna Train for 5K/10K Running Hanna 7:00p- 8:00p Strength for Muscle Gain (Don) Strength for Muscle Gain (Don) 8:00p- 9:00p (J-Mo) (5-6pm) (J-Mo) (5-6pm) 7:30p- 8:30p Take it Off Weight Loss Corey

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