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The Fitness Center The Fitness Center is a joint venture of BRCC and the
Central Shenandoah Criminal Justice Training Academy. It is available for use by BRCC faculty and staff according to the
stipulations and limitations specified in the attached documents.
Please open and review them all. Then print out the "General
Rules and Waiver of Liability" form, sign, and return to my interdepartmental mail box, I'll confirm to
you by e-mail when I've received and you'll be "good to go"!
Make sure to use the sign-in sheet in the Fitness Center.
1.
CSCJTA Fitness Center Usage Policy for Faculty/Staff 2.
Guidelines for Fitness Center Exercise Training
3.
General
Rules and Waiver of Liability: copy, sign, and return to Jim Wright's
interdepartmental mailbox:
4. FITNESS CENTER VIDEO SERIES
This video series will provide you with general
Fitness Center utilization and workout instruction as well as
specifics of each station. In combination with the printed
documents above, you should have the necessary background for a
safe, sound, effective program. However, after reviewing all
this and trying out the Center, you are certainly welcome to refer
any questions to me...I want you to get the most it has to offer.
Which is a LOT! CSCJTA/BRCC Fitness Center Workout
1.
Introduction and General Information: Use of Facility and
Equipment
2. Machine Stations:
a.
Leg Extension
b.
Leg Curl
c.
Combo: Rowing, Lats, Tricep Extension
d.
Arm Curl
3. Plate-Loaded Stations:
a.
Squat/Heel Raisers
b.
Rowing
4. Barbell Stations:
a.
Chest Press (Bench Press)
b.
Incline Chest/Bench Press
c.
Shoulder/Military Press
5. Dumbbell Stations:
a.
Chest/Bench Press
b.
Butterfly
c.
Decline Chest/Bench Press; Decline Butterfly
d.
Military/Shoulder Press
e.
Arm/Bicep Curl
6. Free-Standing Stations:
a.
Back extension
b.
Abdominal: Crunches and Knee Tucks
c.
Chin-Ups and Pull-Ups
7.
Etiquette and How to NOT Lose our Privileges!
8.
“Don’t Try This at Home”
(A just-for-fun clip)
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