31 UNIQUE & SYSTEMIZED PROGRAMS
Born in Australia, F45 Training merges 3 separate, leading-edge fitness training styles into one compelling group training experience for its members. F45 Training combines elements of High-Intensity Interval Training (HIIT), Circuit Training, and Functional Training. The fusion of these three training concepts has led to the development of 31 different, 45-minute workout experiences, with more in development by our F45 Athletics Department. This combination of interval, cardiovascular, and strength training has been proven to be the most effective workout method for burning fat and building lean muscle.
The variation of our workout programming keeps our members challenged, eager to grow, and ready to have fun.
Team Training – Life Changing
There are 27 stations and no getting off. That’s because Firestorm is no ordinary high intensity interval circuit. You and 26 comrades will laugh and cry as you work your way around. Meanwhile, your heart will be wondering what it ever did to you to deserve such treatment. Good luck.
HOLLYWOOD - CIRCUIT
Forget everything you’ve heard of Hollywood, this is the stunt version. 60 minutes of high intensity interval circuits around 27 stations that will put your strength, core stability and cardiovascular endurance under the brightest of spotlights. It’s a test of strength and, even more, a test of willpower.
Get leaner, faster, and more agile in a 45-minute cardio session that will have you sweating and gasping for air. Meanwhile, your now Zen-like mind will be wondering how the time went so quickly. It’s team-based, intense, and a great way to rid yourself of 820 calories.
ROMANS - RESISTANCE
Resistance meets functional movement patterns in a full body burn. And we mean burn. You’ll walk out, or possibly crawl, with your body cut like a diamond. Better still, by activating muscle mass, you’ll burn calories while you sleep. Finally, it’s scientifically proven that resistance-based training can actually burn more calories than cardio.
PANTHERS - FUNCTIONAL RESISTANCE
It’s the Royal Flush of training: strength, endurance, combat prowess, cardiovascular and three bucketloads of sweat. It’s hard work and great fun as you learn your true limitations. The session only takes 45 minutes, but your endorphins will keep swimming for hours.
BROOKLYN - CARDIO/BOXING
They say nothing weak ever came out of Brooklyn and after this session you’ll know that’s the truth. You’ll put your cardiovascular, strength, boxing, MMA and martial arts to the ultimate test, while somehow finding time for a laugh.
22 - PAIRED CARDIO
Pray you get a good partner because you’ll be going through hell together. But, apparently that’s the best way to heaven. Welcome to the infamous F45 1,000 calorie killer workout. No muscle escapes our attention since muscle tissue burns 15 times as many calories as fat. Even after your session, your metabolism will still be in overdrive. Listen carefully, and you’ll hear the calories burning.
WINGMAN - PAIRED RESISTANCE
Grab a buddy and share the pain as you kick the butts of 800 calories in this supercharged session. ‘Believe and squeeze’ as you exercise your right to functional movement patterns for resistance. 45 minutes later, you’ll walk out with improved energy levels (though it may not feel it at the time), higher metabolism, and greater endurance.
GRAVITY - BODY WEIGHT FOCUS
Gravity is bodyweight training, but not as you know it. Minimal equipment and plenty of functional movement patterns create excellent results, including greater mobility and calories burned.
QUARTERBACKS - HYBRID CARDIO, AGILITY, RESISTANCE & PLYOMETRIC BASED
A playbook executed by Russell Wilson is equally as exciting as this workout. Move like Jerry Rice after seeing your fast twitch muscle fibers being re-calibrated by this plyometric workout that activates your phosphate and anaerobic systems.
PIPELINE - STABILITY & CORE FOCUS
Paddling through 14 ft shorebreak sets will become a fitness inevitability if you can get through the F45 pipeline program. Your balance and skill may not allow you to attack a sucky shorebreak set in Waimea but your stability and core will be exponentially improved through this workout.
DOCKLANDS - CARDIO BASED
Feel like you've worked all day on the docks in just 45 minutes. Tough, uncompromising and relentless in nature, you will never leave disappointed.
ANGRY BIRDS - RESISTANCE BASED
Born in Soho, the Angry Bird plots revenge in this frightening workout. The seething flames will leave you sweating inside and out.
FOXTROT - CARDIO BASED
We go back to basics in this tough, military-style resistance system. Don’t expect to rest, chit chat, or leave dry. Foxtrot is an EPIC cardio adventure.
RENEGADE - RESISTANCE BASED
Your muscles will be screaming after we superset them over and over. Renegade will build quality lean muscle that will eat away at unwanted fat. Who wouldn’t want to be a Renegade?
TEMPLARS - PAIRED CARDIO
Buddy up for this medieval bonanza. You will be too petrified to leave your partner's side for this one. Don’t be; the only thing getting sliced and diced will be your fat cells.
VARSITY - PAIRED CARDIO
This gruelling sister workout of the pipeline will leave you gasping for any form of oxygen you can muster. Pulsating cardio movements through this relentless wave will have you carving in excess of 800 calories per Varsity.
T10 - RESISTANCE & CARDIO BASED
This intense hybrid session will have you guessing all the way. There will be nowhere to hide as every single muscle is under siege.
MVP - CARDIO BASED
Enter the crazy cardio burn with a real twist. Just when you think you’re cruising, we double the intensity and flip the exercises.
BEARS - CARDIO BASED
Follow the leader, and lean on your partner for some inspiration. The split-timing mechanism will bring out the inner athlete in all involved.
ALL STAR - RESISTANCE BASED
All Star is an exciting resistance session, using antagonistic muscle-pairing techniques to obtain results. Everyone can now be an All Star.
LOYALS - RESISTANCE CARDIO BASED
At F45, you pay a heavy price for being Loyal. You won't regret working through this free flowing, super-intense hybrid system.
PEGASUS - RESISTANCE BASED
X marks the spot in this innovative resistance-based system that combines weights, ab exercises, and not much resting. This workout is purely designed for long-lasting lean muscle mass.
MIAMI NIGHTS - RESISTANCE, CARDIO, & GRAVITY BASED
You ain't going to Miami Nights for a holiday, unless you want the holiday from hell. Combining functional-resistance, functional-cardio and bodyweight movement patterns, you will thank us later, but certainly not mid-session.
MOON HOPPER- RESISTANCE BASED
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.
MKATZ: RESISTANCE BASED
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.
BRIXTON: CARDIO/ BOXING
The sister workout of Brooklyn is here. With the same main aim; to showcase combat simulation with high-intensity cardio moves structured to mimic the training of a fighter. Elements of boxing, MMA, combat and self-defence will be on display.
WEST HOLLYWOOD- CIRCUIT
The climax of the week. Saturday’s at F45! The DJ is pumping, electric atmosphere, 60 minutes of high octane training combining the best of strength, cardio, agility, speed and power. Combine that with the high 5’s and finally Hollywood has a brother... West Hollywood!
The F45 Playoffs is a state-of-the-art fitness test combining all of the most important fundamentals of fitness.
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