Group Personal Training
Cardio Basic Class
(50 minutes)
A cross-training class, which will include the use of all cardiovascular equipment. Participants will learn how to set and use all cardio machines in the gym: treadmill, cross-trainer, elliptical, arc machine, stair master, ski machine, bikes, rower, and more. Targets building endurance, while burning calories, increases strength, helps blood circulation and improves cardiovascular endurance. Limit: five students per class.

W.O.W. I (Women On Weights) 
Age limit - 13 and older 
Focuses on a full Cybex routine, basic weight lifting techniques, how to set and adjust equipment properly, and skills to prepare individuals for free weight lifting training. Also teaches proper cardiovascular techniques, proper techniques for setting and meeting goals, how to create workout contracts, and how to get the most out a productive weight-lifting routine (get the results). 

W.O.W. II (Women On Weights) 
Women's Free-Weight Class 
Focuses on a free weight routine(s), how to create free weight workouts, how to get the most out of your free-weight-lifting routine and get results. Also teaches self-motivating skills and the proper techniques for setting and meeting goals.

W.O.W. III (Women On Weights) 
Women's Free-Weight Class
Supplies a new complete one-hour strength-training workout every class. Personal trainers are on hand to answer questions, concerns and to make modifications if needed. A fitness assessment is completed on the first and last day of class.

Y.O.W. I (Youth On Weights)
Focuses on a full Cybex routine, basic weigh- lifting techniques, how to set and adjust equipment properly, and skills to prepare individuals for free weight lifting training. Also teaches proper cardiovascular techniques, proper techniques for setting and meeting goals, how to create workout contracts, and how to get the most out a productive weight-lifting routine (get the results).

Y.O.W. II (Youth On Weights)
Focuses on a free weight routine(s), how to create free weight workouts, how to get the most out of your free-weight-lifting routine and get results. Also teaches self-motivating skills and the proper techniques for setting and meeting goals.

Y.O.W. III (Youth On Weights)
An advanced class. Supplies a new complete one-hour strength-training workout every class. Personal trainers are on hand to answer questions, concerns and to make modifications if needed. A fitness assessment is completed on the first and last day of class.

Running Club Prep Class
Prepares individuals for speed walking, jogging, running or just develop efficient cardiovascular skills to increase metabolism. Objectives are to: develop proper running posture, form/pace, endurance, style, breathing techniques as well as, learn techniques and stretches to prevent injuries. Class is limited to five runners.

Baby Boot Camp – Prenatal Personal Training: Sculpting Class
Thinking about having a baby in the near future? Build strong bones and muscles to prepare for the pregnancy. This class will help the mother to be work with Circut resistance equipment as well as free weights. Mother to be will learn how to organize an efficient workout to build strong muscle which turn will build strong bone for them and their future babies. However, the best benefit to this class is being strong, healthy, in-shape to recover quickly after the pregnancy, so that mother to be and baby can begin a active fun filled life together. 

Gina Pona, M.A.T.
Personal Trainer Fitness Consultant
314.650.3571
ginapona@ginaponafitness.com