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.

  • Open to CSUB students and All Access Members only  
  • Free of charge!  
  • No prerequisites 

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 4 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, (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:

  • Greater understanding of the importance of weight training and its impact on short and long-term health factors, particularly for women
  • Ability to execute common weight training exercises using proper form
  • Improved muscular strength, muscular endurance, and body composition

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:

  • Improved heart rate response to HIIT
  • Increased practice of agility, reaction time, and power components of fitness

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:

  • Participants will recognize the similarities and differences between traditional and HIIT workouts.
  • Participants will execute workouts in the HIIT loft and become more familiar with the equipment in this training area.
  • Participants will improve their overall fitness by incorporating cardio with high-volume exercises.   

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:

  • Differentiate between types of health-related fitness and sport-related fitness
  • Improved muscular strength, muscular endurance, cardiorespiratory endurance, flexibility, and body composition

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:

  • Participants will identify platform etiquette and practice safe lifting techniques
  • Participants will target the principle of muscular strength by demonstrating workouts that use the major muscle groups.
  • Participants will implement skills to feel confident and empowered to use the platforms with and without an SRC staff member.
  • Participants will be able to apply knowledge and skills learned to compete in the strong runner competition.

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:

  • Ability to execute common weight training exercises using proper form
  • Increased autonomy in regards to using the SRC facility
  • Improved muscular strength, muscular endurance, and body composition

CALENDAR OF EVENTS