4 Series

 

The Motion Room’s 4 Series Workout Program is more than just a Bootcamp or group workout. It’s a revolutionary boot camp fitness program designed to offer our members an advanced training system that is also flexible enough to accommodate your specific fitness goals, all while making personal training affordable. There are 4 specific programs to choose from, and each one combines the individual benefits of a personal trainer and the social benefits of a group workout in a Bootcamp style fitness program that is motivating, engaging and of course – produces results.

We have taken the most popular elements of a traditional Bootcamp workout and combined it with the benefits of our Personal Co-Training Program to create a unique workout program you won’t find anywhere else in the city. The 4 Series provides the necessary tools and proven exercise routines to help you efficiently lose weight, decrease body fat, improve cardiovascular endurance, increase lean muscle mass and strength, and improve overall coordination, balance and flexibility*. Our 4 Series Workout Program is offered at both our Toronto and Vaughan fitness centres, fully supported with our brand new performance monitoring technology. We have utilized the latest Polar Monitoring equipment with large screen displays that make it easy for you and your trainer to monitor your performance with ease and accuracy.

By making gradual changes to your diet and personal routine, you can begin to make healthy lifestyle changes that offer permanent results. By monitoring your progress and adjusting the exercises, we ensure that you make the most of each workout and maximize your efforts. Schedule an appointment with one our fitness experts to help you pick the best 4 Series Program or contact us anytime for more information.

“The Motion Room is such an important part of my life. It pushes me to get over those challenges and to live a better quality of life, especially in the long run. What better way to train than to be surrounded by the amazing TMR team” – Jorge TMR Member

  classic

FULL BODY

Our 4 Series “Classic” is our circuit routine comprised of plyometric, core, cardio, and strength training based on target heart rate zones. It evolves every 2 weeks, and includes new routines all the time. Whether you have worked out with us before or have never engaged in a group fitness training program, our cardiotrainer makes it easy to get involved and start you on the pathway to physical fitness. Full body circuit training workouts have never been this much fun!

cardioAB-use

CORE & CARDIO

4 Series ”Cardio AB-use” is a high intensity, aerobic, calorie-blazing workout focused on improving your cardiovascular fitness along with strengthening your abdominals and mid-to-lower back muscles*. Everyone wants to look their best, and nothing says fitness like a 6 pack. Besides aesthetic appeal, strengthening your core is vital to a strong body and serves as the foundation for the rest of your workouts. We utilize an interval training method to help you strengthen your core and your confidence in a fun and active group fitness class.

athetes

MOVEMENT

Trying to get ready for gameday? Our 4 Series ”Athlete Ready” is designed to help athletes perform their absolute best, and give you that extra edge in the final minutes.  The question is, Are YOU Athlete Ready? Prepare your body by training the ‘invisible’ muscles using movement that maximizes your cardiac output, core strength, flexibility, balance, stabilization, coordination, and training capacity. This functional training workout program helps build and define muscles through precise workouts and movements designed by our fitness experts. We can help you perform your best!

rejuvenation

RECOVERY

Our 4 Series ”Rejuvenation” promotes rejuvenation for faster recovery and improves every day performance using myofascial compression techniques with foam rollers. Our routines help strengthen your body and reduce stress within the muscles and joint tissues. By utilizing natural trigger points on the body, we show you how to help minimize your recovery time and get you back to working on your fitness goals. Trigger point therapy uses your own body weight and pressure with specialized foam rollers relax muscles and ease tension. Whether you have previous injuries or just want to speed up the recovery process, our 4 Series Rejuvenation workout program will help you to feel better than ever!

Tracking Your Progress with our 1-On-1 Check-In Sessions

1on1checkin_logoWe track your progress; you see results. Getting the most out of your time at The Motion Room doesn’t necessarily mean working out longer or harder. The best way to improve your fitness and see results is to train at your optimum intensity level.

What is a TMR Check-In Session?

Every 90-120 days we recommend re-evaluating your body composition benchmarks, goals, and review your Personal Co-Training program or  boot camp training (4 Series) training as your fitness level increases to help you continue reaching your goals.

The number you see when you step on a scale can be misleading. Bench-marking the percentage of fat in relation to bone and muscle allows us to see how your weight is distributed, and gives a more accurate assessment than body weight and BMI alone.

TMR Check-In Sessions must be scheduled before you exercise. The Check-In Sessions (CIS) includes a number of measurements that provide an in-depth look at your body composition.

How do I prepare for the session? 

For your Check-In Session we recommend that you do not drink coffee, tea, alcohol or smoke within 4 hours of your session, as it may affect your performance and/or results during the assessment.

What does a TMR Check-In Session Cost?

As a member of The Motion Room your very first 30 Minute Express Check-In Session is always free. We recommend that you schedule one at the 3-4 week mark after you have started your journey with us.

You have 2 Options for our 1-On-1 Check-In Sessions.

OPTION #1 – 30 Minute Express

30 MINUTE EXPRESS CHECK-IN SESSION – A quick and easy way to track your progress, set goals and ask any questions you may have. During our Express CIS we complete a Body Composition Analysis, review your program, look at your training efficiency and set achievable goals for your next check-in. Your First 30 Minute Express Check-In Session is FREE!

Screening

  • Rest Heart Rate Measurement (RHR)
  • Resting Blood Pressure Measurement (RBP)

Body Composition Analysis

  • Body Fat %
  • Body Mass (Weight)
  • Fat Mass – Free Fat Mass (FFM)
  • Total Body Water %
  • Muscle Mass
  • Physique Rating
  • BMR (Basal Metabolic Rate)
  • Metabolic Age
  • Visceral Fat Rating, Bone Mass and much more

Together we will review your Training Efficiency (How many times you workout per week) along with your programming. We want to make sure you that you are getting the most out of your workouts @ The Motion Room.

We will review your current and past fitness goals. It is important that we set realistic results that you can achieve. We want you to reach and exceed your health and fitness goals. We will set a realistic time frame for your goals and schedule in your next Check-In Session.

Your Location (required)

First Name (required)

Last Name (required)

Contact Number (required)

Email Address (required)

1st Preferred Date and Time

2nd Preferred Date and Time

Have you had your FREE 30-Minute CIS Yet?(required)

Your Message

After you have completed your first session complimentary Additional 30 Minute Express Check-In Sessions can be purchased by clicking here.

OPTION #2 – 60 Minutes

60 MINUTE CHECK-IN SESSION (CIS) – Track your progress, set goals and ask any questions you may have. During our 60 Minute CIS we review your Body Composition Analysis, Body Measurements, along with your Aerobic and Musculoskeletal Fitness Level. We also review your program, training efficiency and set achievable goals for your next Check-In Session.

Screening

  • Rest Heart Rate Measurement (RHR)
  • Resting Blood Pressure Measurement (RBP)

Body Composition Analysis

  • Body Fat %
  • Body Mass (Weight)
  • Fat Mass – Free Fat Mass (FFM)
  • Total Body Water %
  • Muscle Mass
  • Physique Rating
  • BMR (Basal Metabolic Rate)
  • Metabolic Age
  • Visceral Fat Rating, Bone Mass and much more

Body Measurements

  • Arm (Relaxed)
  • Arm (Flexed)
  • Chest
  • Shoulder
  • Waist
  • Hips
  • Thigh (4”)
  • Thigh (11”)
  • Calf
  • Standing Height

Aerobic Fitness

  • Heart Rate Reserve (HHR)
  • VO2 Max
  • The Motion Room Inc. Bike Test

Musculoskeletal Fitness

  • Sit & Reach (cm)
  • Push Ups

Together we will review your Training Efficiency (How many times you workout per week) along with your programming. We want to make sure you that you are getting the most out of your workouts @ The Motion Room.

We will review your current and past fitness goals. It is important that we set realistic results that you can achieve. We want you to reach and exceed your health and fitness goals. We will set a realistic time frame for your goals and schedule in your next Check-In Session.

Your Location (required)

First Name (required)

Last Name (required)

Contact Number (required)

Email Address (required)

1st Preferred Date and Time

2nd Preferred Date and Time

What type of Check-In Session would you like to do? (required)

I have already purchased one of our Check-In Session Packages (required)

Select a Check-In Session Package * All packages are + HST (required)

Your Message

30 MINUTE EXPRESS CHECK-IN SESSION PACKAGES

Buy 1 – 30 Minute Check-In Session NOW – $35

Buy 3 – 30 Minute Check-In Session NOW – $90 (SAVE 15%)

60 MINUTE CHECK-IN SESSION PACKAGES

Buy 1 – 60 Minute Check-In Session NOW – $65

Buy 3 – 60 Minute Check-In Session NOW – $175 (SAVE 10%)

30 MINUTE EXPRESS CHECK-IN SESSION PACKAGES

Buy 1 – 30 Minute Check-In Session NOW – $35

Buy 3 – 30 Minute Check-In Session NOW – $90 (SAVE 15%)

60 MINUTE CHECK-IN SESSION PACKAGES

Buy 1 – 60 Minute Check-In Session NOW – $65

Buy 3 – 60 Minute Check-In Session NOW – $175 (SAVE 10%)

Testimonials

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