F45 Workouts: Split By Science
F45 strategically splits their workouts into four different categories: Cardio, Resistance, Hybrid, and Recovery. This strategic approach to F45 programmingallows for variation in the workout experience, consistency in the program's challenge, and a funexperience for participants of all fitness levels!See below the specific descriptions of each of the workouts F45 has to offer!
Cardio Workouts
The F45 workouts are designed to use different energy systems for a maximum burn. Their specifically curated cardio workouts will use plyometric movements, timing, and tempo to blast both your aerobic and anaerobic systems, resulting in fat burning, muscle building, and metabolism boosting sessions. Bring your A game to these high energy sessions and really put your stamina and endurance to the test!
| 2222 is one of F45’s most infamous cardiovascular workouts, with longer sets and shorter rest periods to get you breathing heavy and feeling the burn (up to 1,000 calories of it, actually). Total-body cardio movements come together with elements of core strengthening to make 22 a dynamic, exciting session that will keep you guessing. Bring an extra towel for this one, it will get sweaty. |
| AbacusAbacus is an F45 favorite that is cardio-focused with fewer stations and a twist: increasing work time, then decreasing work time over the workout duration. Climbing and descending repetitions in this fitness pyramid is a fun, intense test of your cardio capacity. Don’t underestimate the simplicity of this 6-station session; Abacus will leave you drenched and gasping, asking where all those inches on your waistline disappeared to. |
| AthleticaAthletica is a declaration of war against body fat. This is no slow and steady walk in the park, it’s an intense cardio workout designed to establish and build a strong aerobic foundation, pushing you into the fat-burning zone and sculpting a lean, toned body. TLDR: summer body here we come! |
| BearsBears is a staple F45 cardio-based session that relies on explosive, plyometric training using little more than your own body weight as resistance. This emphasis on power and stability with longer work periods packs a powerful cardio punch, so don’t be surprised if your arms and legs are still shaking hours later. |
| BrixtonWhile most of us aren’t likely to endure 12 rounds in a boxing ring, we've designed a workout that integrates elements of mixed martial arts, boxing, and self-defense that everyone can do. By mimicking combat skills, you’ll tap into some deep cardiovascular reserves, which means an unrivaled burn and leaving this session in lean, fighting shape. |
| BrooklynSimilar to Brixton, Brooklyn is an intense workout designed to punch and kick the calories away. This is high intensity cardio that mimics a real boxer’s workout session and will leave you sweating like you’ve just gone 12 rounds. |
| DocklandsWe hear it a lot: interval training yields an unrivaled fat burn and total body fitness. Well, it’s true. So F45 created Docklands: longer, more demanding periods of work and rest followed by shorter bursts of work and rest — all in a single workout. Changing the duration of movements, or intervals of training, in one session confuses the body, keeps it from adapting, and builds rock-solid endurance. |
| FirestormHow about a fast-moving, constantly-changing, but straightforward fat-burning workout that creatively uses bodyweight and equipment? Meet Firestorm — a 27-station endorphin blast that eats up a boat load of calories and builds balance, endurance, and power through a wide range of movements. Pushing through Firestorm is not just about building a lean, sculpted body, but also about challenging your mind and coordination to push through all 27 stations. |
| FoxtrotThe focus of Foxtrot is to reach maximum cardio threshold and maintain it for as long as possible. There is virtually no stage of the workout where the activated heart rate should drop by more than 10-15%. This workout is designed to significantly increase aerobic fitness and endurance for our members. |
| GravityThe Gravity session will accelerate your skills in becoming a better functioning athlete. The session will dramatically improve fitness levels, flexibility, mental toughness, plyometric skills, agility skills, and aerobic conditioning. |
| MVPThis is not your average cardio workout. This is a cardio blast with an incredible twist. Following the first lap, half the exercises will flip into completely different movements. You will never quite get accustomed to this phenomenal cardio-only workout. |
| PipelineThere is virtually zero rest in this session, as you tackle oncoming sets of 9 waves over and over. There is nowhere to hide in the whitewash as your heart rate will soar and stay there for the entire 45 minutes. Watch the heart rate monitors, as Pipeline produces incredible results with over 850 calories being burnt in the session. |
| QuarterbacksThe big game brings out the big plays and our QB session is designed to replicate the lateral, rapid fast twitch activation of an NFL game. Agility, resistance and power based cardio movements, see you move through offense and defense in this phenomenal workout. |
| TemplarsTraining with a buddy has so many advantages over training on your own. The most obvious being longevity in your training life, increased enjoyment and fun whilst training, bringing out the competitive edge both mentally and physically, and most importantly, results. Templars is a workout designed to test cardiovascular endurance and mental strength over 14 intelligently selected partnered exercises. |
| Triple DoubleTriple Double is sure to be a staple F45 cardiovascular workout and will crush your aerobic threshold, aid rapid fat loss, and like all of our HIIT sessions - it will have you torched by the end. This is another tantalizing Tabata mash up, that will push you to your limits and get your body to continue working to build oxygen stores for 16 to 24 hours after you finish. |
| VarsityVarsity is the ultimate cardio test. Combining various cardio timings into one workout, Varsity will test anyone’s cardio threshold. Three laps, all with different timings, make this an extremely innovative and enjoyable cardio blast. |
Resistance Workouts
Resistance Training is an essential for both building muscle mass and bone density. Our strength training sessions use functional movement patterns to help our members increase their muscle mass, and in turn, burn more calories every day, even at rest. Each resistance workout is designed to target power and stabilization for a solid base of functional strength, resulting in stronger, leaner, and more defined muscles.
| All-StarAll Star’s goals are to get you moving faster and lifting heavier in a workout that uses weights & resistance training to activate fast twitch muscle fibers.The result: strong, lean muscle mass and enhanced athleticism, improving a your more explosive movements like running and jumping. The burn doesn’t stop after the session ends, as that lean muscle fiber will keep you torching calories long after you’ve left the studio. |
| Angry BirdDon’t let Angry Bird scare you — it’s a positive shock to the system to build lean muscle, strength, & endurance. The workout is dynamic, using varied tempos and resistance to challenge your body’s upper, lower, and core muscles. The goal is to keep the body guessing, and keep the calories burning even after the workout. |
| MkatzMkatz is the new drop set workout on the block. A completely different test for those looking to build quality lean muscle mass. Building quality muscle is not only about compound lifting. We want to challenge muscles on different angles, with different timing, and various tempos. You will love the drop set nature of this workout. |
| Moon HopperMoon Hopper is the latest, insane 18-station resistance workout created by F45. This workout will test the mind, the body and have you bewildered throughout the intense circuit. Quite simply, you just cannot settle into this workout. |
| PanthersPanthers is a resistance-based workout, with the key premise built on overload. Overloading muscles and working towards muscle “fatigue” and “failure” is the primary focus within a Panthers session. |
| PegasusThis 45 minute HIIT resistance session will break down muscles to the core. The addition of bodyweight and abdominal sets guarantees the heart is racing throughout this innovative session. |
| Red DiamondRed Diamond is a resistance-based workout, with the key premise being an exaggerated overload tactic. Taking key points from flagship favorites Romans and Panthers, the result is a tough, uncompromising workout, which will guarantee muscle fatigue. The key focus on this workout will be tempo (the speed at which we perform exercises) and the range of movement. |
| RenegadeHeavy compound lifts and muscular overload is what to expect when entering the studio for a Renegades session. This resistance overload focused session will see you super-setting heavy lifts with the same push or pull movement, whilst also attacking the core as an active recovery. |
| RomansRomans is F45’s original resistance based workout, consisting of large compound lifts with maximum rest periods. The focus for each member should be to lift as heavy as they can, every single set. Romans is designed to make you stronger and more powerful. |
Hybrid Workouts
Get the best of both worlds by trying out one of our hybrid sessions! Combining our favorite cardio, resistance, agility and core movements, for an epic burn that increases your endurance, fires up your metabolism and improves your strength. In these sessions you’ll leave everything out on the floor to challenge both your body and your mind.
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| 3-Peat3-Peat is an intense workout integrating a mix of movements that will test your power, agility, and cardiovascular endurance. One of the only F45 workouts where we count our reps, 3-Peat lets you find your best and beat it. The result: a broader insight into your overall fitness, allowing you to set goals and crush them for sustained, noticeable (brag-worthy) improvements over time. |
| HollywoodThe climax of the week; DJ pumping, electric atmosphere, 60 minutes of focus combining the best of strength, cardio, agility, speed, power and high 5’s galore. The pinnacle showcase of F45 right here. |
| LoyalsLoyals is a hybrid style workout, hitting the best of both cardio and resistance movements at a respective 2:1 ratio. During the Loyals workout you will experience muscle fatigue, and a rigorous test of muscle endurance and aerobic threshold. |
| Miami NightsThe focus of this highly functional hybrid style workout is to unleash the inner functional athlete in you. Combining functional cardio, functional resistance and bodyweight training, this workout will test all participants. |
| Mount BlacMont Blanc is the newest addition to our sports-specific workout portfolio. This is a revolutionary workout, mimicking the particular movements a skier would practice before a high level event. The loose count of global skiers is set to surpass circa 150mn this year, so we love tapping into this niche. You’ll love the increase in your cardiovascular endurance, proprioception, lower body & core strength, as well as the improvements in your flexibility, balance and coordination. Mont Blanc will be a great test for all ages, and skill levels. |
| T10An innovative and creative 50/50 split of cardio and resistance ensures that throughout this 10-station workout, the heart is racing relentlessly. Minimal abs and core, just functional resistance and functional cardio movements. |
| West HollywoodThe benefits of West Hollywood are endless. They also go well beyond physical. The friends, atmosphere and electric vibe will be the most rewarding start to a weekend you can get anywhere in the world. Lookout for the slight twist in timing, giving this a little upgrade on Hollywood. |
| WingmanWingman is an extremely innovative, fun and demanding workout that uses the age-old technique of overload to achieve gains. Always performed in a safe and controlled format, members work at their own maximum capacity within the given 35 seconds of effort. |
Recovery Workouts
Mobility and flexibility are essential components of physical fitness. We believe that our everyday athletes need longevity in their training. Our Functional Flexibility Recovery Sessions are designed to compliment your F45 Training sessions through a combination of passive and active exercises as well as stretching techniques designed to improve flexibility, range of motion, and posture. These are low-intensity, slow and controlled sessions with an emphasis on postural awareness and body alignment.
| Calypso KingsImprovements in flexibility help to increase range of motion and decrease risk of injury. Our retention, injury management, and general body awareness is reflected in this passive, static stretching module, Calypso Kings. Calypso Kings offers stretching techniques designed to improve flexibility, joint mobilization, body alignment and posture. |
| Mondrian 30Stretching has been reported to improve performance of functional tasks (i.e. jump, sprint, stretch shortening cycle tasks). Mondrian 30 will use a series of dynamic movements to relax, unwind, and nourish the body and soul. These exercises will introduce dynamic techniques to lengthen and restore muscles. |
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