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Fitness
Circuit Training
A successful circuit workout is all about going all out for 30 minutes. FLEX circuit training combines full body resistance training with core strengthening exercises and high intensity cardio, all important aspects of an effective workout routine.
Each workout starts with a brief warm up on any of our cardio machines. Once the heart rate is elevated and muscles warm, you’ll perform a series of 24 exercises for a minute each while keeping the heart rate up for the entire circuit. Each station is strategically laid out so that no single muscle group or exercise type is performed in succession allowing you to maximize each minute.
The key to success is performing each exercise correctly, using proper form and technique, finding the right resistance/reps, and progressing smartly as your level of fitness improves. Our Personal Trainers and Fitness Assistants will teach you how to perform the workout safely and effectively.
Benefits of circuit training
Since every circuit workout includes strength, core and endurance training, you will realize the benefits of all three types of exercise. The end result is improved conditioning, body composition, muscular strength, endurance, and cardiovascular fitness.
Circuit Training Offers the Most Workout in the Least Amount of Time.
Each exercise is completed one after the other without rest, therefore more work is completed in a shorter amount of time.
Circuit Training Is Great for Weight Loss.
Circuit training incorporates endurance and strength training which helps increase lean muscle mass. Lean muscle mass results in a higher resting metabolism, therefore, more calories are burned throughout the day, even when the body is at rest.
Circuit Training Can Improve Bone Density.
The resistance training performed in the circuit helps promote bone density which helps prevent osteoporosis as we age.
Personal Training: Break Out of the Workout Rut.
Hard work doesn’t always equal results, if you’re not working out smart. That is exactly why people go to personal trainers: A good trainer will give you just the right amount of push and motivation, and help you stay on track by creating customized workouts that are safe, focused and effective.
On Day One, our certified trainers will perform an initial intake to assess your current fitness level, then design a comprehensive workout plan based on your goals. In each session, they’ll work with you one on one taking you beyond circuit training to increase the effectiveness of your workouts.
Personal Training: Play to Be Fit? Schedule It.
Getting results takes commitment. To establish a solid routine, we’ll work with you to set up a regular weekly schedule that you can commit to. To get started or learn more about our personal training, call us at 510-653-3539, or feel free to email any of our certified trainers to schedule a first session.
Personal Training: Training Methods
Our training methods tap into different phases of total body functional training that work to improve overall body function and performance to enable you to achieve your health and fitness goals. We establish a foundation through the stabilization phase.
Strength
As the stability and function of the body improves, we begin to incorporate more advanced strength techniques such as strength endurance training, muscle growth development, speed, agility and power. Appropriate exercises are tailored to one’s goals and fitness level.
Stabilization
Our first step is to correct any imbalances that may exist in order to improve body function taking into account previous or existing injuries. There will be an emphasis on form, technique and core recruitment. We begin to learn how various muscle groups are working together to create movement.
Performance
After a solid foundation of strength and mobility is established, we begin to focus on fitness performance. This may include running faster, running longer, mastering techniques or skills for a specific sports activity or simply the ability to perform daily activities with greater ease.
Personal Training: Personal Training Rate Plans
FLEX Personal Training plans range from $50 to $60 a session depending on the plan and amount of sessions purchased.
Free Boot Camp
Permit us to kick your butt – for free!
Why Go to Boot Camp? Sometimes you need to shake up the circuit routine, and work your muscles in different ways. Boot Camp offers a high intensity workout that will push you beyond your cardio comfort zone and help you gain a higher level of fitness.
Join us! Every Saturday morning enjoy a pleasant change of pace with FLEX Boot Camp. Test your limits as you breath in the fresh morning air, and prepare yourself for a generous helping of lunges, crunches, push ups, squats, burpees, jogs around the playground and much more.
Where: On the back playground area of Piedmont Avenue Elementary School at 4314 Piedmont Avenue.
When: 9am each Saturday morning
What to bring: A mat, towel and water bottle. Be sure to drink plenty of water and eat something light before you get to class. (mats provided in case you forget)
How much: Boot camp is free to all FLEX members, and non-members pay only $10 per class. You can purchase classes at the FLEX front desk or call us at 510-653-FLEX (3539).
Do you need to sign a liability form prior to class? Yes, at your first class.
Membership
Sign Up
No initiation or set up fees!
Note: All monthly memberships require electronic funds transfer (EFT) on a stored debit or credit card. Member pays first and last month’s dues upon initial sign up, then billed at the monthly rate thereafter.
Annual Prepay
Paid in advance (25 mo. )
Student Monthly
Valid student id required. In-gym purchase only.
Monthly
2 Year Prepay
Paid in advance (20 mo. )
One Month Trial Membership
One month only for first time flex members. In-gym purchase only.
Free Boot Camp for Members
Flex offers free boot camp classes every Saturday at 9am. also, during the summer months, you can attend our special Wednesday evening class at 6:30pm. boot camp is held at the piedmont avenue elementary school back playground located at 4314 piedmont avenue. single drop-ins are available to non-members for $10.
Services
Our amenities include:
Flex Offers the Latest Equipment for Circuit-Style Training and a Complete Line of Cardio Machines
You can also visit our training area in the back to enhance your workout, and try our trx, bosu, medicine balls, jump ropes, step platforms, resistance bands, kettle and dumbbells.
Well Designed Workout Space
Personal Attention and Support From Our Circuit Training Experts
Our Space Is Well Designed and Super Clean and the Gym Has a Great Community Feel
You’ll find our trainers and staff to be really friendly and always ready to help you. We pride ourselves on getting to know you better and doing it with a sense of humor.
The Latest Resistance and Cardio Equipment
Excellent Variety of Eclectic Music Playlists to Work Out To
Corporate Packages
Preferred Corporate Rates
Keeping employees happy, healthy and productive is a key part of running a thriving business. To protect your most precious resource, FLEX offers companies preferred membership rates when they offer FLEX as an employee perk. Companies can offer a FLEX membership to employees in 3 ways: 1) Voluntary (employee paid) ; 2) Shared (employee and company paid) ; 3) Subsidized (company paid) . Depending on if or how much your company is willing to contribute, the greater the discounts we can offer. Your Benefits Manager can contact us at 510-653-3539 for more information.
Healthy Contributions Program
We’re happy to announce our participation in the Healthy Contributions program. Here’s how it works: If your company’s health plan participates in this program, employees can receive a reimbursement amount of $20 for working out at FLEX at least 12 times a month. These participating plans want to reward employees for getting to the gym and working out frequently. It’s a classic win-win. Ask your HR or Benefits Manager today if your health plan participates in the Healthy Contributions program.
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