Group Fitness Classes
Small Group Fitness Classes at bodhi by anthony monetti in Somerville NJ are limited to 10 members at a time. We believe, by keeping the group smaller we can educate our members with personalized attention. By having a coach guide you through our workouts, we will eliminate boredom, maximize progress while reducing injuries.
Group Fitness Classes at bodhi by anthony monetti are based on a functional training program designed to cover all aspects of getting stronger, building muscle and performing like an athlete. With a combination of 27 years experience and modern day science, Anthony Monetti has developed principles in which he and his coaching team educate you on.
This full body functional training class is the core of our physical education program (formerly SGT). We pre-program our classes using our trademarked non-linear system, built upon the bodhi principles; Strength/Power, Hypertrophy, Aerobic Conditioning, Anaerobic Conditioning. This one of a kind, progressive fitness program at bodhi was formulated to keep your daily workouts fresh and fun while you avoid plateaus. We’ve never done the same workout twice in 10 years, so we guarantee something new for you everyday. You will never have a boring workout, in our bodhi build classes. Learn about our other specialty classes here!
We focus on:
- Strength training
- Muscle building
- Cardio Conditioning
- Aerobic / Anaerobic
- Technique / Skill
- Fat burning
- Injury Prevention
- Core Strengthening
Each week of the month is dedicated to a specific goal with exercises to coincide. Each day is different from the next which all include a metabolic conditioning (cardio training) component. Our main group training calendar combines strength and conditioning principles with functional wellness components in order to offer the most balanced fitness program.
Strength week (strength training workouts)
This week is designed to discover, measure and challenge strength. We perform exercises that resemble everyday function, and we should not train in only one plane of motion or under the same conditions all the time. The foundation of functional training or functional fitness is strengthened by 6 main exercises:
- Romanian Deadlift
- Push Press
- Bench Press
- Bent Over Row
- Pull up
Rep Range – 2-10
Rest between sets – 3-5 min
Hypertrophy week (muscle building workouts)
Muscle hypertrophy involves an increase in the size of skeletal muscle through an increase in the size of its component cells. The more tension (stress from resistance) a muscle is put under, the greater the response of cellular stimulation. Two variables used to adjust tension are:
- Load– progressive overload principle
- Time under tension – how long the muscles are kept under tension (ie; higher rep range, longer reps – 4-1-3 Squat)
Rep Range – 6-12
Rest between sets – 30-90 seconds
Aerobic / Anaerobic week (cardio conditioning workouts)
Aerobic meaning “with oxygen” – Cardio exercises should be a lower intensity that challenges the cardiovascular system; heart lungs, blood vessels. Aerobic exercises use oxygen to burn fat and carbohydrates producing energy. If you are monitoring your heart rate, the aerobic zone is in between 70-8- percent of your maximum heart rate. Learn more about Myzone – our heart rate monitoring system.
Anaerobic – Strength training exercises should be intense enough to challenge the muscular system’s lactate threshold. Anaerobic exercise targets individual muscle does not require oxygen and only burns carbohydrates. Anaerobic exercise builds skeletal muscle and increases overall strength and conditioning. If you are monitoring your heart rate, the anaerobic zone is in between 80-90 percent of your maximum heart rate. Learn more about Myzone – our heart rate monitoring system.
Rep Range – 12-30
Rest between sets – 30 seconds or less
Technique / Skill week (balance stability coordination workouts)
This week is dedicated to working on exercises, techniques, and skills that need attention or are newly introduced to our program. Think of this as an “active recovery” week with less intense conditioning, using cardio and strength training exercises that reinforce balance, stability, and coordination. We also take extra time to work on mobility and flexibility as we seen life-changing benefits with healthy joints, ligaments, and muscles.
Rep Range – 15-30
Rest between sets – 30 seconds or less