What is 40RTY?

What is our 40RTY programme?

We’ve been posting quite a bit about our new class format – 40RTY but wanted to elaborate on what it actually is. A few bullet points we thought might help.

1. A series of classes designed to work in a similar way to traditional fitness boot camps but with no end date or expensive outlay – we feel this is a great way to boost fitness, lose body fat and get stronger! We combine HIIT training (High Intensity Interval Training), traditional circuit training, strength training and real world or ‘functional’ training to provide a one stop fat burning, fitness boosting and strength building group exercise programme.

2. Four different class styles but with a regular theme running through each.

• Cardio – This class uses traditional bodyweight exercises and various pieces of our equipment to burn a lot of calories in a short space of time.
• Cross training – This class uses a wide variety of our more functional equipment such as battle ropes, sandbags and tyres to burn calories, build strength and improve ‘real world’ fitness.
• Resistance – Using barbells, dumbbells and other resistance equipment this class is designed to strengthen and tone muscles whilst still ticking the calorie burn box 
• Fighter training – This class mixes bag work and MMA non contact style fitness drills with more traditional circuit training to get participants into real fighting shape – BONUS – also lets you beat your frustrations away!

3. Each group session is 40 mins in length – get in, train, get out! Perfect for those on a busy schedule. If you think that does not sound long enough we’d say come along and try for yourself 🙂

4. Each class will be different to the last! Boredom can kill enthusiasm in exercise sessions so we work hard to keep the sessions varied, engaging and most of all – effective.

5. Morning and evening classes. We run classes Monday to Friday at 06:10 until 06:50 and each evening from 18:30. There are also classes at the weekends should you wish to really push yourselves.

6. Constantly evolving 8 week challenges to help you stay focused and to give you something to work towards. Setting and sticking to fitness and weight loss goals are vital to long-term success. We’ll help you track your progress and keep you moving forward.

7. We will help those interested in their nutrition with simple real world advice to help you get control of a diet that will support your goals.

8. Suitable for all levels. These sessions are designed to allow participants of all levels to train together, you don’t need any previous experience to take part – just a willingness to try!

The weekly timetable

We hope the above gives people a better idea of what our new 40RTY programme is all about but the best way to see if it is for you is to come along and give it a try!

You can grab a FREE 5 visit class pass here. You can use this pass even if you have been to us before or have a lower level membership – we really think you’ll like it and decided 5 classes would give people a good feel for how they are going to work – grab yours here

For more info simply drop us a line via the form below or at info@npcgym.com

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BOOT CAMP 2.0

For a large percentage of the weight loss and fitness population boot camps work – period. If you are looking to lose weight / tone up / build fitness then an 8 or 12 week high volume (we mean lots of sessions) boot camp will work and get you closer to your goal than virtually any other type of training plan we have tried.  The have pro’s and cons and in this brief article we want to share those with you and how we think our new 40RTY programme can improve it.

BOOT CAMP PRO’S

• It works! – Sounds daft but they biggest reason we recommend 8 to 12 week boot camps is they work!
• Wide degree of variety – The training sessions should vary throughout the week and be progressive so you can see and feel results.
• Results driven – Constant monitoring of things like weight, fitness, body composition etc keeps highlighting improvements.
• Accountability – having an instructor pushing you, making sure you attend the classes and monitor results
• Team spirit – It creates a great team feeling amongst participants

BOOT CAMP CONS

• Expensive – very often these kind of boot camps are sold as ‘transformation’ (whatever the hell that means) as subsequently charge an inflated price.
• Set times – although the sessions run multiple times a week – they tend to be at fixed times once per day maximum – not ideal if you are tied to certain work hours or have children.
• It is very very tough for a lot of people – the drop out rate can be quite high due to over exertion / over use. The transformation industry has made this worse – quick fix to look as good as possible as quickly as possible normally resorts to stupid dietary changes // fad products and a huge focus on how much can be lost in the time.
• It ends – the biggest negative in our opinion – having an end date may feel good as you can aim for something BUT very often (and we have seen this so many times) people are left a little lost as to what to do next and quickly slip back into old habits

We had been toying with a solution for ages and think we may have something that is close to a boot camp but with less of the cons – 40RTY is our solution

What is it

On the face of it is simply a group exercise programme using circuit type training (boot camp, functional and hiit style as well as more traditional barbells etc) but we think buy making some small tweaks it stacks up pretty well against the 6, 8 or 12 week style things on offer. It is designed for people that want to:

• Lose weight 
• Get fitter
• Tone up 

Basically what most people start out on the fitness trail for.

40RTY is:

• Varied classes – not only styles but each class will be different to the next – you will never do the same session twice
• Morning and night time sessions 6 days a week to allow flexibility
• A plan – you can tell us what you are looking to achieve and we can help you monitor and move towards it
• Accountability – we will be monitoring attendance, helping you keep track of your progress and if you use a MyZone monitor we can help even to keep you on track
• Great team spirit – working together in this type of environment creates real camaraderie. Not only this but we have set up a closed Facebook page for participants to further help each other
• It has no end date – when you have finished your 8 week challenge we simply help you review what you did and move onto the next stage – great for continued improvements. Sustainability is the number one thing that will get you were you want to be – this kis a journey – the longer you stay with it the better your results will be.
• Less intense – as we are not racing toward a strict finish line we don’t need to make the training stupidly hard – you can and will be pushed (harder than you think you can manage should you so wish) but it is not needed – this is great for those just starting out.
• Affordable – all included as part of our £35 a month rolling membership – no other fees however we would massively suggest looking at a MyZone monitor – 40RTY participants can get those for £65

40RTY starts officially on the 4th of June but we have classes running now for you to try – grab a free pass below to try it for your self of just to find out more

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FORTY – Bootcamp training

From June we will be launching a brand new ‘rolling‘ boot camp group exercise timetable.

Along with our current evening and weekend sessions we will be adding early morning sessions starting at 06:10. These sessions will be 40 mins long (hence the name – we’re great at naming stuff here!) and will be in a boot camp format.

We have taken the decision to roll out new classes rather than an 8, 12 or whatever week boot-camp. We like boot camps, love the training style in fact – nothing wrong them at all…. except…  very often people try and try and try during the weeks whilst they are taking part only to ditch so much of what they have achieved within weeks of finishing it.

Although we have ran many 12 and 8 week boot camps in the past we feel they no longer represent the best way to get people seeing results. Our thinking now is to have 3 distinct types of 40 minute classes available throughout the week. The new timetable will offer both early morning, evening and weekend options to allow a person to complete as many sessions as they feel suits their needs and current ability levels.

All the new classes will fall under the umbrella of the 40RTY Boot camp training but have 3 separate formats

RESISTANCE – the idea of these sessions is to maintain or build lean muscle and tone – lean muscle is vital to a persons training for any aesthetic goals and is often a key part of the plan missed out.  We will use barbells, dumbbells and bodyweight in this class

CROSS TRAINING – these sessions uses the varied equipment we have here at NPC to create a class that will boost heart rate, tone muscle and build strength – this session is an all in one calorie burning fest!

CARDIO – these sessions are designed to get you up into your higher heart rate zones and push your fitness – think bodyweight burpees, lunges and a ton of ab work!

By taking part in a number of varied sessions each week you can be sure to tick all the fitness boxes. The sessions in a nutshell are all:

• 40 mins long – short and sweet… maybe not so sweet actually 🙂 
• Varied – you will never do the same workout twice – we feel this is important to help keep things exciting and to stop the body from becoming complacent
• Inclusive – they are suitable for all levels of exerciser – from beginner to elite
• Challenge focused – helping people monitor their weight or fat loss while setting fitness related goals that they can successfully move towards. This adds a boot camp feel to the classes and is a key part of helping people stay focused and on track.

As of this coming week (14th May) we will have 3 early morning sessions trialling Monday, Thursday and Friday – by June that will roll out to 5 early sessions.  The evening sessions will also start to support the boot camp style and become a similar format. Please note this does not mean we will be losing the more specialised OCR or FIGHTER style classes – it will simply affect the more generic circuit classes.

These new boot camp style classes are all included with our normal full peak membership which is £35 month – until June though any membership will be allowed to take part.  There is no extra cost to take part however we do use group heart rate monitoring software – we would strongly recommend you look into a Bluetooth heart rate belt for this purpose.

We honestly think these new style of classes will make a huge difference to peoples fitness and subsequent weight loss an fitness goals. Drop us a line if you’d like to find out more information. If you gave never been to us before grab a free 3 visit pass here

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