Paul's Boot Camp - Integrity Fitness

Paul’s Boot Camp

Impact Training Women's Fitness

BE PART OF OUR AWARD WINNING GROUP TRAINING PROGRAM

IMPACT circuit training is our core focus at Integrity Fitness. Why? Because it works!

EXPERIENCE OUR WORLD CLASS 60-MINUTE IMPACT TRAINING PROGRAM

Integrity Fitness and its team of master trainers are always one step ahead in their workouts.  Each workout is uniquely and specifically designed to meet the needs of our clients, and upholds our world class standards: the core principles of results-driven training, exercise diversity and expert supervision.

We personalize each day of the week with different training methods, concepts and structure to provide our clients variety and motivation. By the end of the week, our clients have purposefully targeted every muscle group and dedicated energy to cardiovascular fitness and core strengthening. Our award-winning 60-Minute IMPACT Training Program is the best and most complete way to achieve your fitness goals in a fun and encouraging group environment, where women support and motivate each other.

Join a Winning Program
Our group training system has been voted the “Best in Vaughan” and recognized as a superior fitness program in a number of media outlets including City TV, Rogers Television, CityLife and Whatever Magazine.

A System that Produces Results

It’s unique.
It’s powerful.
And it’s always changing.

PBC – Bubble Butt Monday

Do you want to be the creator of your glutes, thighs and legs? Do you want a stronger and leaner core? This is a tenacious workout that will attack the fat in the glutes, thighs and core.

IT IS BACK BY HIGH DEMAND! Start the week off RIGHT by training the body part that uses the most energy and will yield the highest body fat burn. Our famous signature workout is back with a new secret formula. Every week we will introduce your lower body to a new circuit that consists of strength and high intensity training that is proven to tone and sculpt your glutes and thighs. With an added mix of resistance training your lower body is guaranteed to look as good as you feel.

Benefits Rating
Energy Increase Rating

4/5

Toning Rating

5/5

Calories Burned From Fat

4/5

Total Calorie Expenditure

5/5

PBC – Energy Workout Tuesday

Do you want to feel more energetic and feel great? Do you want to feel lighter and get a good old fashioned sweat? This workout uses the most calories while pumping out a major endorphin(feel good hormone) release.

Our Energy Workout (THR) is an elite workout that uses advanced heart rate technology that will challenge you through a fast paced cardio and core workout. The more we keep you moving with our high intensity exercises, the more effective your body will become at burning calories and boosting your metabolism.

Benefits Rating
Energy Increase Rating

5/5

Toning Rating

1/5

Calories Burned From Fat

3/5

Total Calorie Expenditure

5/5

Then, just when you thought your body has had enough, we will incorporate some effective core movements to help you achieve that tight and toned mid-section. WARNING: Once your training is complete, you will experience a tremendous amount of energy, you will feel revitalized and your body will trigger the release of endorphins giving you an overall feeling of happiness and well-being.

PBC – Building a Better Upper Body Workout Wednesday

Love it or hate it, lifting weights is essential for more than toning, it is needed for bone density, metabolism and strength. No one feels good when they are weak.

Do you know what the secret to a trainer’s success is in achieving a strong and lean physique? It’s simple – strength training. If you are looking to achieve more definition and build strength, then this class must be put into your training schedule. Science has proven what we already know, more lean muscle means reduced body fat and a faster metabolism.

Benefits Rating
Energy Increase Rating

3/5

Toning Rating

5/5

Calories Burned From Fat

5/5

Total Calorie Expenditure

2/5

In our sessions you will learn to build your upper body strength and add more definition to your arms, back and chest. It is true, you will burn less total calories but your body fat burn will be much higher helping you to achieve a leaner physique.

PBC – Beach Body Plus Thursday

Do you want the perfect workout that will make a you feel great? How about a second workout that hits the legs and core while targeting heart health.

Our signature workout has evolved. We are going to focus on firming up your glutes and thighs for knockout curves and we’re going to burn insane calories doing it. But there’s more! We will also take your core strength to the next level. Your trainer will start you off with some dynamic and powerful lower body movements that will have your legs burning and muscles getting tighter.

Benefits Rating
Energy Increase Rating

4/5

Toning Rating

3.5/5

Calories Burned From Fat

4/5

Total Calorie Expenditure

4/5

As the burn starts to intensify, your trainer will give you a cardio move that will get your heart rate up and into the fat burning zone, followed by a safe but effective core exercise proven to tighten and tone the mid-section. The entire workout will be about ‘TONE THE LEGS & THEN EAT THE BODY FAT”. This is how we do Beach Body at Integrity Fitness.

PBC – Perfect Total Body Workout – METCON Friday

Did you miss a workout this week? Maybe you prefer to train your entire body at once? METCON will charge your entire body.

It is the perfect ending to finish off your week with a bang. Our Pure METCON workout gives you the Perfect Total Body Workout! It is one of the most intense and powerful workouts in the fitness industry, designed to maximize body fat loss and keep your muscles feeling tight. We will have you moving through a series of compound lifting and cardio moves that will challenge your energy systems and leave you feeling completely satisfied.

Benefits Rating
Energy Increase Rating

4/5

Toning Rating

4.5/5

Calories Burned From Fat

4/5

Total Calorie Expenditure

4/5

PBC – Energy Workout on SATURDAY

Have you had a long week and need more energy? Will your weekend include some “guilty pleasures”? Then this is the workout you will need to sweat it all out. This workout uses the most amount of calories while pumping out a major endorphin(feel good hormone) release.

Just like Tuesday’s Energy Workout we incorporate our IMPACT TARGET HEART RATE TRAINING (THR) methods that challenge you through fast paced cardio moves and core exercises that are effective in tightening your midsection.

Benefits Rating
Energy Increase Rating

5/5

Toning Rating

1/5

Calories Burned From Fat

3/5

Total Calorie Expenditure

5/5

WARNING: Once your training is complete, you will experience a tremendous amount of energy, you will feel revitalized and your body will trigger the release of endorphins giving you an overall feeling of happiness and well-being.

PBC – Old School Boot Camp – Sunday

WHAT IS BOOT CAMP? MOVE. MOVE. MOVE. MOVE THAT BODY IN EVERY WAY POSSIBLE.

Sunday is a favourite day for many to train. We intentionally put classic boot camp class where it belongs, on Sunday to eat up those weekend calories! Our famous classic boot camp gives you a blend of ‘old school exercises’ with cardio and weight training to help get you ready for the week ahead.

Benefits Rating
Energy Increase Rating

4/5

Toning Rating

2/5

Calories Burned From Fat

4/5

Total Calorie Expenditure

4/5

What do we recommend (based on 3x per week)?

The biggest challenge when deciding on what your fitness schedule should be, is to decide what your goals are. We all have different goals that is why it’s important you know what days you should be training and why.

If your goal is weight loss, then you should focus on classes that will help you burn calories from both your carbohydrate and fat storage. The following training days should be included in your schedule:

  • Tuesday: Energy Workout
  • Friday: Pure METCON
  • Saturday: Energy Workout
  • *4th day option: Thursday beach Body Plus

If your goal is to increase your overall energy and burn a massive amount of calories while doing it, then you should include the following training days into your schedule:

  • Tuesday: Energy Workout
  • Thursday: Beach Body Plus
  • Saturday: The Energy Workout
  • *4th day option: Wednesday Build a Better Upper Body (High fat Burn – EPOC)

If your goal is to achieve an excellent overall toned physique, build lean muscle and boost your metabolism, then you should include the following training days into your schedule:

  • Monday: Bubble Butt
  • Wednesday: Build a Better Upper Body (High fat Burn – EPOC)
  • Friday: Pure METCON
  • 4th day option: Classic Boot Camp Sunday