Staff and Faculty Small Group Training

University of Waterloo staff and faculty exercising in the small group training program.

UW Fitness offers small group training sessions for University of Waterloo faculty and staff. These session are NOT open to students. 

  • Exercise in a private facility right here on campus

  • Exercise under supervision from experienced and knowledgeable Certified Exercise Physiologists

  • Benefit of supervision and instruction, yet at a lower cost than one-on-one training

Join our mailing list to hear about future sessions.

Small Group Personal Training Program


This 6 or 7 week session involves attending twice weekly exercise classes that include a full body resistance training program and a cardiovascular training component. 

UW Fitness staff will provide instruction and modifications when necessary and supervise each class to ensure you are progressing appropriately through the program. 

Session start dates, times and fees for Winter 2018: 

Session Start Date Days and Times Availability  Fees 

January 8th/9th

Monday/Wednesday 12:15-1:15 pm

space available

$204

Monday/Wednesday 4:15-5:15 pm

Spaces available 

$204

Tuesday/Thursday 12:15 - 1:15 pm  Spaces available

$204

Tuesday/Thursday 4:15-5:15 pm  Spaces available 

$204

February    19th/20th

Monday/Wednesday 12:15-1:15 pm Spaces available 

$187*

Monday/Wednesday 4:15-5:15 pm Spaces available 

$187*

Tuesday/Thursday 12:15 - 1:15 pm  Spaces available

$204

Tuesday/Thursday 4:15-5:15 pm  Spaces available

$204

*Prices pro-rated for family day holiday

Registration 

Complete the online Client Information for Group Training Form

Once receicved, we will contact you to confirm participation provided the session you selected is not full.

Please print and complete the PAR-Q+ (Physical Activity Readiness Questionnaire-Plus form and Information and Consent Form. Bring the completed forms with you to your initial pre-screening appointment.

Fees and Cancellation Policy

A $25 non-refundable deposit is required to confirm your registration. The balance of the session fee is due prior to, or at the first scheduled exercise session. Fees will not be prorated for missed sessions. 

If you withdraw after the first class of a session (for either Small Group Personal Training or Specialized Fitness Programs), we can apply credit towards alternate or future sessions if they are available ONLY if there is a medical reason for withdrawing (we may require a note from your physician to qualify for the credit). Refunds will not be issued at any time.

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    Specialized Fitness Programs


    UW Fitness is now offering once weekly "Learn To" and other specialized fitness programs for staff and faculty. These once weekly programs run from 12:15 p.m. to 1:00 p.m. on their respective day. 

    Start Dates and Availability for Winter 2018: 

    Session Start Date 

     Monday

     

    Tuesday

       

    Wednesday

    Thursday

    Friday

     

                        * Spaces currently available in all sessions

    Cardio Kickstart (4 weeks): Kick your metabolism up with this energizing, fun, variety-filled cardio session. Challenge yourself with this cardio circuit that includes short intervals of biking, power walking/running on the treadmill, stepping, skipping, eliptical and more! With this kind of variety and plenty of encouragement, you will never have time to be bored with cardio! 

    Learn Effective Resistance Tubing Workouts (4 weeks):  Learn how to use resistance tubing for an effective full body workout that is portable and inexpensive. All fitness levels welcome as exercises can be progressed to challenge anyone! 

    Learn to Exercise with the Stability Ball (4 weeks): Learn how to exercise using the stability ball for an effective full body workout that is easy to implement at home too. All fitness levels welcome!

    Learn to Spin (4 weeks): Learn proper set up of the spin bike, training zones for cardiovascular exercise and a variety of spin drills. This is a great introduction to spinning that is sure to get you hooked!   

    Rock the Walk with the Nordic Pole Technique (4 weeks): Take your walk to the next level of intensity! Nordic Pole Walking has been huge in Europe for quite some time and North America is finally catching on. Pole walking increases the intensity of walking significantly by using the upper body to help propel you forward. Learn proper technique for pole walking in a small group format. Pole walking instruction will take place right outside our facility on campus. Poles provided for use during sessions. 

    Learn TRX Suspension Training (4 weeks): Learn how to use TRX straps for an effective full body workout that is easy to implement anywhere you can mount the TRX.

    Learn Effective Core Training (4 weeks): Learn a variety of safe and effective exercises to improve endurance in your abdominal and low back muscles. All fitness levels welcome as exercises can be progressed to challenge anyone! 

    Fast and Effective Home Workouts (4 weeks)  Learn effective exercises you can do with minimal equipment and space to improve both cardiovascular and muscular fitness. A great workout that targets your entire body and can be done at home. All fitness levels welcome as exercises can be progressed to challenge anyone!

    Learn to Run (8 weeks): For those new to running or just starting out. Learn how to gradually progress running distance and speed to avoid injury while participating in weekly outdoor runs in a small group format. If you are keen to start running, you will find the motivation of a group is the way to go! *If you have chronic hip, knee or ankle problems, consider one of our lower impact options.

    Off Road Indoor Cycling Class (8 weeks): Whether you're training to ride outdoors or just want to improve your cardiovascular fitness, this upbeat, indoor cycling class is geared to all fitness and cycling levels. This cardiovascular workout includes all the usual drills but in a non-intimidating setting with a qualified instructor.

    HIIT - High Intensity Interval Training (8 weeks): Learn what this latest fitness buzz word is all about. This cardiovascular workout will never be boring and will challenge you with various modes of exercise alternating work (high intensity) and recovery (low intensity) intervals. This HIIT program will take your training to the next level with cardio machines, agility ladder footwork drills, stair climbing, skipping, jumping and calisthenic exercises.  Note: this is a high intensity workout intended for those individuals who have a base level of fitness. If just beginning exercise, try one of our other exercise programs. 

    Registration 

    Please email fitness@uwaterloo.ca and inform us which session you would like to join.

    Please complete the following pre-screening form:

    • PAR-Q+ (Physical Activity Readiness Questionnaire-Plus) form, available here. Print a copy of the PAR-Q+ form and send completed form to UW Fitness, LHI at least one week prior to your start date.

    Once we receive your email request, we will contact you to confirm participation provided the session you selected is available.

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    Fees and Cancellation Policy 

    Session Length Specialized Fitness Program  Fee
    4 week sessions

    All "Learn To" programs except Learn to Run

     $70
    8 week sessions

    Off Road, HIIT, Learn to Run  

    $110

    A $25 non-refundable deposit is required to confirm your registration. The balance of the session fee is due prior to, or at the first scheduled exercise session. Fees will not be prorated for missed sessions. 

    If you withdraw after the first class of a session (for either Small Group Personal Training or Specialized Fitness Programs), we can apply credit towards alternate or future sessions if they are available ONLY if there is a medical reason for withdrawing (we may require a note from your physician to qualify for the credit). Refunds will not be issued at any time.

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    "The staff are encouraging to each participant, which I find highly motivating and fun! You can't beat the convenience of working on your own personal fitness goals with qualified trainers on campus who tailor the program to your individual needs and abilities, plus there's no need to run off to a gym at lunch or after work."

    - Staff and faculty group training participant


    Sessions are ongoing throughout the Fall, Winter and Spring so make sure you check back soon for new programs!