All individuals should and can engage in fitness for an overall improved quality of life. With the support of fitness professionals and a tad of creativity, any exercise can be modified to meet the needs of various fitness levels! No one should be discouraged to engage in regular exercise. With Steve Nash’s small group training GT12 class, anyone, no matter what fitness level can get a killer workout!
GT12 is high intensity interval training that brings together two fundamentals pillars of fitness, cardiovascular and resistance training. A certified personal trainer runs the workout and motivates you to complete 12 workout stations, 45seconds each. The instructor is not only trained to encourage you to finish the circuit, but they also have extensive knowledge on regressing and progressing exercises.
Here are five ways GT12 trainers regress and progress movements to meet various fitness levels:
The more balanced you are, the stronger you will be, and the exercise will be less of a challenge. Balance can be made more difficult multiple ways. For example, does the goblet squat station feel too easy? Try squatting on a bosu ball and put your stability to the test. Or maybe your new to the gym and are working on building your balance. Your GT12 trainer may notice your squat is looking difficult and may regress you to try a stability ball wall squat instead.
Stance can be manipulated to either increase base of support and make an exercise easier, or the opposite. Here are variations used during GT12:
- Split Stance – this stance will help put less pressure on your back and allow you to keep a strong posture. The wider the split stance, the more stable you will be.
- Kneeling – Want an added core challenge? Try the Shoulder press station in a kneeling position.
- Wide Stance – If your GT12 trainer notices you are struggling with balance; they may have you perform the movement with a wide stance to increase your base of support.
- Feet close together – closer the feet, the harder the core challenge!
Time Under Tension (TUT)
TUT can be altered to meet any fitness level. If your having trouble feeling the burn and activating a certain muscle, your GT12 trainer may have you increase TUT. The longer the muscle is under tension, the more the muscle is being damaged, hence more muscle development.
Basic principles of biomechanics can be used to make an exercise easier or harder. If the movement is feeling too easy, your instructor may have you move the weight farther away from the fulcrum. If you want to make it easier, just do the opposite. For instance, if your GT12 trainer notices you are not being challenged at the plank station, they may have you extend one arm in front of you to increase the intensity of the exercise.
Range of Motion (ROM)
Ideally, we want to perform full range of motion during our exercises. However, if you are struggling to reach full ROM with an exercise, your instructor may have you do partial reps while still ensuring you are performing the movement safely. It’s is still better to perform a partial rep then no movement at all!
GT12 Meets all Fitness Goals
GT12 small group training contains several benefits such as:
- Increasing balance
- Improving Strength
- Improving cardiovascular health
- Meeting new friendly faces
- Time efficiency
- Improving overall mood and mental health
So, whether you are elite athlete getting ready for your next competition, or a beginner stepping into the gym for the first time, GT12 can meet your fitness goals.
For members who are experienced athletes with a fitness goal of excelling at their next competition, GT12 will prepare them by improving their cardiovascular health, stamina, speed, strength, and increase their mental toughness.
Many members have busy lives. For full time parents or working professionals, finding the time to get a workout in, can be very difficult. For those whose goal is to simply find the time to fit fitness into their demanding schedules, GT12 is the answer. In less than an hour, members can get an awesome full body workout and break a great sweat!
Stepping into the gym as a beginner can be a very intimating experience. With so many different types of equipment and machines, how do you know where to start? GT12 is perfect for those who are just beginning their fitness journey. GT12 instructors will guide you through full body workouts, teach you proper form, assist with technique, and offer regressions or progressions to accommodate your fitness level!
Experience the Power of Group Fitness with the Results of Personal Training: Download your FREE week of GT12 now!