THE JOKER This Hybrid workout consists of 18 stations showcasing supersets of cardio, functional resistance and core based exercises.
F45 WORKOUTS
Elevate your workout routine today with F45 Training’s extensive selection of innovative, high energy workouts. With a variety of different class types there is something for everyone no matter your fitness level! F45’s functional training workouts will push you to your limits and deliver real results.
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Discover the research that powers every rep
Science behind our workouts
The F45 Training programming employs a structured Series Programming approach, designed to optimize physiological adaptation and skill development over time. This overarching program is strategically divided into three distinct phases, each with a specific training emphasis: Base, Build, and Peak.
1
BASE PHASE
The Base Phase serves as a foundational period, focusing on establishing a strong aerobic base, enhancing movement competency, and improving overall work capacity. Workouts during this phase typically involve moderate intensity, and emphasize proper technique across a variety of exercises.
2
BUILD PHASE
Progressing from the Base Phase, the Build Phase introduces an increased training load and complexity. This phase aims to develop strength, power, and lean muscle mass through strategically selected exercises and progressive overload principles. Workout intensity and volume are gradually increased to challenge the body and stimulate further adaptation.
3
PEAK PHASE
Finally, the Peak Phase is designed to maximize performance outcomes. Training during this phase focuses focus on refining skills and optimizing power output. Volume may be adjusted to manage fatigue and ensure peak readiness.
WHY F45 WORKS
Our team of exercise professionals carefully designs the workout schedule for each phase, ensuring alignment with the specific training goals. Furthermore, the selection of individual exercises within each workout is meticulously curated to complement the workout type and the overarching objectives of the current phase, all while adhering to the broader principles of the Series Programming framework.
CARDIO
We believe our F45 classes should encompass a variety of energy systems to deliver ultimate effectiveness.
HOW IT WORKS
Our specially curated cardio workouts use plyometric movements to combine timing and tempo to blast both your aerobic and anaerobic systems.
WHY IT WORKS
These high-energy sessions build stamina and endurance, giving you the best chance to burn fat, build muscle, and boost your metabolism with each session.
HYBRID
Looking for the best of both worlds when it comes to cardio and resistance training? Look no further than our elite F45 hybrid training sessions.
HOW IT WORKS
Our highly effective, customized workouts combine our favorite cardio, resistance, agility, and core movements, all for an epic burn that leaves you feeling stronger, leaner, and more energized.
WHY IT WORKS
In these sessions, you’ll leave everything out on the floor, to challenge both your mind and body. Gradually, you’ll see the difference in your endurance speed, metabolism, and strength – giving you that winning combination that we’re all after.
RECOVERY
To get the most out of each F45 Training workout, you’ll need to have our two winning combinations: mobility and flexibility. Part of our Reset Recovery workout series.
HOW IT WORKS
Our Reset Recovery sessions are designed to complement your F45 Training through a combination of passive and active exercises, as well as stretching techniques that actively improve flexibility, range of motion, and posture.
WHY IT WORKS
These essential components of physical fitness offer athletes and everyday fitness goers the longevity they need to improve their training. We focus on low-intensity, slow, and controlled sessions that emphasize postural awareness and body alignment for a complete, low-impact exercise.
RESISTANCE
Resistance training is an essential fitness regime that is designed to help you both build muscle and increase bone density – a winning combination for those who want to keep their strength as they age.
HOW IT WORKS
Strength training is unique and uses functional movement patterns in order to help increase muscle mass, while also burning calories – even at rest.
WHY IT WORKS
Each of our F45 resistance training workouts are designed to target power and stabilization for a solid base of functional strength, resulting in stronger, leaner, and more defined muscles you can see and feel.
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WORKOUT ANYWHERE, ANYTIME.
Members can access a library of At Home workout videos in the F45 Training app and access F45 Passport to take classes at eligible studios globally*.
