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THE WORKOUTS

WITH OVER 4,000 EXERCISES AND 36 WORKOUTS IN OUR DATABASE, YOU’LL NEVER TAKE THE SAME CLASS TWICE!

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36 UNIQUE & SYSTEMIZED WORKOUTS

Born in Australia, F45 Training combines elements of high- intensity interval training (HIIT), circuit training, and functional training. The variation of our workout programming keeps our members challenged, eager to grow and ready to have fun.

SPLIT BY SCIENCE

CARDIO

Mon, Wed, Fri

At F45, we like our workouts to encompass using different energy systems for a maximum burn. Our specially 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!

CARDIO-1

22

22 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.

CARDIO-2

Abacus

Abacus 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.

CARDIO-3

Athletica

Athletica 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!

CARDIO-4

Bears

Bears 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.

RESISTANCE

Tues, Thurs, Sun

Resistance training is an essential for building both muscle mass and bone density. Our strength training sessions use functional movement patterns to help our members to 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, more defined muscles.

RESISTANCE-1

All Star

All 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.

RESISTANCE-2

Angry Bird

Don’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.

RESISTANCE-3

Mkatz

Mkatz 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.

RESISTANCE-4

Moon Hopper

Moon 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.

HYBRID

Sat

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.

HYBRID-1

3-Peat

3-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.

HYBRID-2

Hollywood

The 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.

HYBRID-3

Loyals

Loyals 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.

HYBRID-4

Miami Nights

The 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.

RECOVERY

Sat

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 complement 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.

RECOVERY-1

Mondrian 30

Stretching has been reported to improve performance of functional tasks (i.e. jump, sprint, stretchshortening 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.

RECOVERY-2

Calypso Kings

Improvements 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.

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TEAM TRAINING. LIFE CHANGING.