The Set Up


The PBC program is based on group circuit training.  Every day, PBC’s facilities are set up with a brand new, complete circuit system.  Circuits are one-hour sessions that incorporate a wide variety of training concepts and styles which may include:

  • Interval training
  • Circuit training
  • Static training
  • Line circuits
  • Martials arts conditioning
  • Strength training (using free weights, kettle bells, bands and traditional military exercises)
  • And a whole lot more!


Your professional trainer varies the workouts on a daily basis and incorporates diverse training principles into the styles and concepts mentioned above, such as:

  • Drop sets training
  • Peripheral heart training
  • Tabata
  • Turbulence training
  • Breakdowns
  • Deadly 100s


One-Hour Power Sessions


All PBC classes are one hour in length except for our “Rush Hour” 5:10pm boot camps, which are 50 minutes.  Your trainer may break down your session into four 12-minute workouts, three 15-minute power segments or even multiple short-segment rounds with a boxing ring timer that prompts you to move quickly and intensely every 5 minutes. The idea behind this is to continually “shock” the body, as research demonstrates that it is the most efficient and effective way to improve your cardiovascular system, lose weight and build muscle.  

Our endless variety of exercises and instructor styles ensure that no two classes are the same, and that every session feels new and exciting.


Targeted Muscle Groups


The circuits focus on a different major muscle group each day of the week.  This allows clients to develop a targeted program, or to attend Monday through Friday for an ideal well-balanced workout routine (see our weekly schedule).



Continue Reading:  Days of the Week