EQUIPMENT/APPAREL For maintenance & hygiene of the judo matting we will be training on, students must perform indoor portion of class either barefoot, in socks or in instructor-approved boxing/wrestling shoes, worn only indoors.
Students will each be given a pen and spreadsheet to take with them as they train, so they can record relevant data regarding their performances of each exercise, as well as their times for the outdoor running portions of the boot camp. Return progress sheets to the instructor at the end of each session, so they can be filed at the studio for each student.
| 13 STEPS TO FITNESS This specialized boot camp circuit has been designed by our boxing instructor and certified strength & conditioning specialist, Kevin R. Gerstel, CSCS. It consists of a unique 13-part circuit of exercises designed to push each client to his/her personal maximum. Trainees are to execute the activity at each station with as much intensity as personally possible for 60 seconds, followed by 60 seconds of rest between each station. This 1:1 work to rest ratio is designed to give enough recovery between bouts of maximal output so that clients should be able to maintain high output for the duration of the circuit. Many of the activity stations have variation options to accommodate trainees of different fitness levels. After the grueling 13 indoor stations are completed, students will then put on their running sneakers to go on a half-mile outdoor jog, followed immediately by shuttle runs. In cases of extreme weather, the outdoor running portions of the class will be replaced by more indoor physical activity to challenge students both as a group and individually. Each class will conclude with a few minutes set aside for stretching. Sessions will last approximately 1 hour. To enroll, contact the instructor, Kevin R. Gerstel, CSCS either by phone at 617-571-6341 or by email at resultspt13@gmail.com
ATTENDANCE
26 Student maximum attendance. SCHEDULE Boot camp is to be held once a week, Sundays at 10AM. Students hav ethe option to pay up-front for 4 sessions in a row to pay a discounted rate. Weekly schedule: Every Sunday at 10am. If interested in the class, always contact instructor to confirm schedule before showing up as a walk-in. COST VISITORS: $20 per session for walk-ins (must call ahead to ensure class still meeting as scheduled, and not already full) 13 STRIKES CLIENTS: Just $10 per session for past/present personal training/boxing clients of 13 Strikes Boxing & Fitness. NOTES Please arrive 10 minutes early, especially if it is your first time attending class, to allow time for the instructor to go through a brief demonstration of the procedure before the class begins. Anyone arriving late is responsible for jumping in seamlessly to an open station if class already in progress. No cancellations/makeups unless called off by instructor. Due to the amount of running, jumping, impact & high intensity exercises involving both upper and lower extremities, this class is ideal for a primarily injury free population with at least a small starting amount of physical fitness/athleticism. It is advised, especially for anyone with any injuries or conditions limiting physical activity, to get physician's clearance before attempting this class. |
