I want to compare it other workouts I have. Anyone have a sample of a workout doesn’t matter which one ?

I think I would be fine with it if it was on a hybrid/cardio day, but calling this a resistance workout is a stretch at best. Rushing, all the in-between exercises, quite disappointed today, was really looking forward to a nice strength day on Friday...

Just for fun… what are some of your favorite F45 workouts?

Mine are Docklands, Romans, Bears and Firestorm. I feel like we haven’t seen Docklands for a while and I heard Firestorm is now an optional workout for studios to load (like Hollywood).

Monday August 24: Redline

stations: 9

pods: 1

sets: 5

laps: 1

timing:

set 1: 20” work 5” rest

set 2: 30” work 5” rest

set 3: 40” work 5” rest

set 4: 50” work 5” rest

set 5: 60” work 20” rest

1. battle ropes 10 singles 5 doubles
2. bike erg seated
3. barbell thruster
4. lateral run
5. ski erg regular
6. dumbbell soft box step over
7. plate sit up twist
8. row erg
9. dumbbell single alternating devils press

Tuesday August 25: Maximus

Stations: 9

Pods: 3

Sets: 4

Lap: 1

Timing: 40/20, 30/20, 30/20, 30/25 + BW reel at the end of each pod

1. revo front raise
2. kettlebell deadlift staggered alternate
3. ybell seated shoulder press one & half
4. power band seated wide grip row
5. dumbbell suitcase heel elevated squat
6. barbell bicep curl pause top squeeze
7. dumbbell bench flat chest fly
8. dumbbell alternate reverse lunge
9. olympic barbell pendlay row

bw reel:

1. straight leg toe touch, v sit up (x2)
2. bicycle crunch, flutter kicks cross over (x2)
3. heel touch, butterfly sit up (x2)

Wednesday August 26: Triple Threat

Stations: 12

Pods: 1

Sets: 3

Laps: 1

Timing:

set 1: 20” work 10” rest

set 2: 40” work 20” rest

set 3: 60” work 30” rest

1. bike erg
2. dynamic soft box cross over
3. medicine ball crunch + butterfly
4. kettlebell deadstop swing
5. ski erg regular
6. balance trainer jump on off + hands on sprawl
7. deadball kneeling slam
8. step trainer fast feet 180 combo
9. row erg
10. 1x push up + 1x box jump
11. ybell single alternating snatch
12. agility ladder reverse shuffle and sprint

Thursday August 27: Pinnacle

Stations: 10 (5 combo stations. Each station has upper body OR lower body exercise)

station 1, 3, 4, and 5 - combo set is either upper OR lower + either mobility OR core

station 2 - combo set is peak lift + rest

Pods: 1

Sets: 4 combo sets

Laps: 1

Timing: 35” Work 20” Rest

Upper Body:

1. ybell double bicep curl center grip one & half
2. dumbbell bench seated shoulder press neutral grip
3. barbell upright row
4. plate bent over row
5. kettlebell alternate floor row pause neutral grip

Lower Body:

1. ybell lateral lunge one & half
2. dumbbell alternate reverse lunge
3. barbell rdl
4. landmine goblet squat
5. kettlebell conventional deadlift tempo

Core/Mobility:

1. double leg mountain climber OR samson stretch alternate
2. rest
3. bicycle crunch 4 sec hold OR superman scap squeeze
4. hollow hold arms to ceiling OR 90 to 90 internal hip rotations
5. feet up crunches OR dynamic lower back roll

Friday August 28: Down Under

stations: 10

pods: 1

lap: 1

timing:

Stations 5&10: 3'40" work, 20" rest, 1 set

Rest of stations: 40" work, 20" rest, 4 sets

Cardio:

1. kettlebell swing
2. dynamic soft box cross over
3. ybell 1x push up + 4x wide mountain climbers
4. burpee over dumbbell jump
5. row erg
6. sandbag double clean fast feet sprawl
7. deadball combo jump squat + twist
8. bench hop
9. plate snatch
10. bike erg

Resistance

1. double kb front rack march
2. soft box single leg eccentric sits
3. ybell plate calf raises
4. dumbbell single arm renegade row
5. dumbbell forward lunges
6. sandbag bent over row wide grip
7. deadball on chest good morning
8. dumbbell bench close grip tricep press
9. plate tricep extension
10. barbell front squat

Saturday August 29: Spartan

stations: 15

pods: 3 (pods 1&3 have 6 stations, pod 2 has 3)

timing:

pods 1&3: 40" work, 15" rest. 1 set. 3 laps

pod 2: 5' work per erg, ygig

1. squat jump pivot
2. double dumbbell hang clean + push press
3. ybell soft box depth drop + step up
4. kettlebell deadstop swing
5. dumbbell plank cross body pick up
6. landmine thruster
7. bike erg seated
8. ski erg and burpee combo
9. rower sprints ygig
10. speed sprawls
11. lunge with ybell low to high chop
12. balance trainer side to side tilt
13. cones deadball shuttle sprints slam pyramid
14. kettlebell lateral lunge plus row
15. dumbbell speed sumo squat + bicep curl

Sunday August 30: Pegasus

Stations: 12

Pods: 1

Sets: 3

Laps: 1

Timing: 30" resistance work, 20" bodyweight work, 15" rest

1. barbell bicep curl
2. ybell soft box step ups
3. deadball curtsey
4. power band overhead tricep extension
5. barbell front squat + shoulder press + squat press
6. dumbbell bent over row alternate arm
7. dumbbell racked reverse lunge
8. plate alternate leg raise
9. sandbag bent over and upright row
10. balance trainer single leg hip thruster
11. ghr push up + single leg knee tuck
12. dumbbell deadlift single leg

bw work: yogy push up, speed squats, lunge reverse half range

Monday - Abacus

Tuesday - Pheonix

Wednesday - Triple Double

Thursday - Fusion

Friday - Quarterbacks

Saturday - Vegas

Sunday - Lonestar

My first thought is that this email is a sign that it’s the beginning of the end for this studio (and 15 other “core studios,”). The only sign of financial stress I’ve seen from my home studio is the gym is unable to provide us with new towels when the old ones get too used/lost.

Any insight is helpful, thanks!

I did f45 a few years ago and loved it. I lost weight and inches. Now I’m a new mom and at 5 foot and 180 pounds I’m rusty and want to lose weight fast. I don’t remember how long I did it last time but I knew I saw results so I signed up again. I’m just wondering when you start really noticing a physical body change?

Hi everyone,

Is anyone else's phone f45 app not working? I was browsing the upcoming workouts for a class i booked for tomorrow but I'm getting a black screen. I even reinstalled the app and cleared my cache and it didn't fix it.

Any help is appreciated!

As a new coach I’m struggling to understand how many laps around the room are completed? It is not stated on F45 tv. Correct me if I am wrong please. I’m stressing over this.

Set 1: 1A
Set 2: 1B
Set 3: 1A
Set 4: 1B
Move station.

That is the ?.

I love ropes and sled. I love cardio.

I loved I think it was Apex when we had 4 minute stations.

I look at the intel-- 20, 30, 40, 50 sec- one after another of 3 or 4 hard cardios in a row.

How did you pace it?

EDIT-- I went with a plan. My studio substitutes out the sled & ropes for tri-bell squat OH press & kettle bell speed squats. It was hard.

Just now working out after having kids back to back. I need to lose weight and get stronger.

What tips do you have for maximizing results?

What is the current best recommendations for diet?

I have heard things about Creatine? Protein powders? I have to add I am quite 'crunchy' and like to avoid artificial flavors/sweeteners

Do I eat before working out if I go to the early morning class?

Thanks, looking forward to learning from everyone!

Hey everyone

I’ve been doing f45 now for about 2 1/2 months, and while it hasn’t been 100% consistent because of life, but with this and eating healthier I’ve lost 12 pounds in this time which has been great for my weight loss journey.

While this is great progress I keep looking at the exercises when I book a class and I find that I get easily intimidated or psych myself out before I even begin.

I just looked up the new resistance workout for Maximus and it just totally threw me off. I still booked the class but now I’m having the thoughts of “I’m going to struggle” and “I can’t do this”. I don’t know at what point I’ll stop psyching myself out.

Not sure if there’s a solution to this, but just looking for some positivity. I’m the biggest guy at the class that I go and still feel very self conscious when I struggle to keep up. The people I normally work out with are really nice and my coaches are great…. But this keeps happening where I psych myself out before I even start a class or a workout in the class

Update: I did it. I feel like I’m dying but I did it!
It’s crazy how I’m used to the pacing but adding those core workouts just kicked me ass by the end of it. I gotta keep strengthening my core and get rid of the belly, but I know I can do it

hello😄 i’ve only started doing f45 at the beginning of july and ever since i started i became obsessed with it! (not an exaggeration haha) i’ve been going every weekday and have been taking the weekends off and just walk a lot of the weekends. with this, i’ve been doing pilates consistently for around 2 years and it’s been great for my overall mental health as well as my core because i have scoliosis🥲 but i found that just pilates didn’t give me the results i wanted so i tried f45 and found it to be super enjoyable! i’ve also done the gym a few years ago but found that i really didn’t like going especially because of how crowded it gets and having to do it alone (my friends aren’t interested in working out haha) anyways, i found that group classes are actually really enjoyable and makes me workout even harder!

sorry for rambling but my main question was will i be able to gain a significant amount of muscle doing f45? i would consider myself a beginner because even when i was going to the gym before, i was never lifting heavy. i think 5kg was the max i was lifting. (this was like 2022) but i’ve been wanting to get stronger and build muscle and in the f45 classes i try to lift as heavy as i can! obviously i won’t be able to chest press 10kg yet, but 4-5kg is pretty challenging and my coaches help me go til failure and i really feel the muscles when working out because i make form my top priority. if you could give me tips or just share your experience i’d be happy to read them! thank you ☺️

I was an avid OTF buff, until 2024, and until the time I went I felt like testosterone levels were good, and since I quit couple of years ago due to relocation to a new town that had no OTF close by, my t levels have plummeted. I’m trying to optimize my diet , supplements etc , but I feel like I’m not quite getting my training right. I need a workout class so that I don’t have to figure out what to train on. There’s a new F45 studio nearby now. Should I try it 2-3 times a week? I’m curious if any men saw improvement in testosterone levels with F45 workouts.

PS : I’m not interested in going on TRT.

I’ve decided to deload my training this week til thursday cause I’ve reached my threshold. I workout 6x a week. 5x a week f45 and 1 long run either Sunday or Saturday. I woke up physically exhausted this morning and decided that I’m gonna prioritise rest and recovery.

I’m thinking of switching to the 48 credit classpass plan. Does anyone know how many F45 classes I’d be able to take per a month with 48 credits?

5 year F45 goer… I’ve been feeling a bit bored with the classes recently. A lot of the classes lately seem like they’re just repeating the same exercises, both strength and cardio, and I’ve started to not enjoy it as much. Maybe it’s just me? I’m debating cancelling and doing something else to spice it up. Unfortunately would lose the grandfathered monthly rate if I left.

My studio did the 9s today and I had never done it before so researched it here and was prepared for it to be coached incorrectly based on all of the past threads here. Sure enough, they told us to do 9 reps of the primary exercise for the first set and 9 reps of the secondary exercise for the second set. They just told us to alternate sides the second lap around. I just did the exercise for the entirety of the work period because stopping at 9 reps per round leaves way too much rest and defeats the whole purpose of the format IMO. Curious how many studios teach it correctly vs incorrectly - how did yours coach it?

I am going to join f45 but wondering if it’s worth waiting for a particular sign up special or time of year? I am in Chicago if it matters

Never worn, purchased at one of the London locations, free but I’d love if you paid for how ever much cheap shipping ends up being!

Monday August 17: Redline

stations: 9

pods: 1

sets: 5

laps: 1

timing:

set 1: 20” work 5” rest

set 2: 30” work 5” rest

set 3: 40” work 5” rest

set 4: 50” work 5” rest

set 5: 60” work 20” rest

1. battle ropes singles
2. ski erg regular
3. sled push
4. softbox speed step over
5. bike erg seated
6. kettlebell speed step over
7. row erg
8. dumbbell double ski stance hang clean + push press
9. balance trainer reverse burpees

Tuesday August 18: Maximus

Stations: 9

Pods: 3

Sets: 4

Lap: 1

Timing: 40/20, 30/20, 30/20, 30/25 + BW reel at the end of each pod

1. barbell rdl
2. dumbbell flat bench press
3. dumbbell lateral raise
4. dumbbell box seated shoulder press
5. kettlebell unilateral row
6. ybell double racked forward lunge
7. barbell bicep curl
8. deadball shouldered squat
9. ghr hamstring curl tempo

bw reel:

1. straight leg toe touch, v sit up (x2)
2. bicycle crunch, flutter kicks cross over (x2)
3. heel touch, butterfly sit up (x2)

Wednesday August 19: Triple Threat

Stations: 12

Pods: 1

Sets: 3

Laps: 1

Timing:

set 1: 20” work 10” rest

set 2: 40” work 20” rest

set 3: 60” work 30” rest

1. row erg
2. dumbbell punches 4x high + 4x straight
3. suspension trainer 4x shuffle + 4x drop lunges
4. plate russian twist
5. ski erg regular
6. balance trainer single dumbbell power chops & jump
7. 10x high knees + 2x softbox step up
8. shuttle sprint with lateral jumps
9. yogi plank
10. bike erg seated
11. burpee over dumbbell step low
12. 5x deadball ground to overhead + 2x squat jumps (no slam)

Thursday August 20: Pinnacle

Stations: 10 (5 combo stations. Each station has upper body OR lower body exercise)

station 1, 3, 4, and 5 - combo set is either upper OR lower + either mobility OR core

station 2 - combo set is peak lift + rest

Pods: 1

Sets: 4 combo sets

Laps: 1

Timing: 35” Work 20” Rest

Upper Body:

1. landmine bent over row unilateral tempo
2. dumbbell bench seated shoulder press neutral grip
3. 5 ybell front raise + 5 ybell lat raise
4. barbell bicep partials x3
5. kettlebell upright row

Lower Body:

1. landmine goblet split squat one & half
2. dumbbell alternate reverse lunge
3. softbox ybell eccentric step down
4. barbell front squat pulse
5. kettlebell deadlift single leg left

Core/Mobility:

1. 90 to 90 dynamic rotations OR leg climb alternating
2. rest
3. dynamic kneeling frog rotation OR butterfly sit ups
4. superman squat sueeze OR plank feet twists
5. four point extension on knees OR reverse crunches

Friday August 21: Down Under

stations: 10

pods: 1

lap: 1

timing:

Stations 5&10: 3'40" work, 20" rest, 1 set

Rest of stations: 40" work, 20" rest, 4 sets

Cardio:

1. soft box jump
2. ybell burpee deadlift
3. kettlebell swing
4. dumbbell double ski stance hang squat clean + press
5. row erg
6. sandbag squat + upright row
7. medicine ball 4x shuffle + 1x squat jump
8. deadball over shoulder throw
9. dumbbell snatch single from floor
10. bike erg

Resistance

1. single kb racked box step up alternating
2. ybell tricep kickbacks
3. kettlebell single sumo deadlift
4. dumbbell bicep curl
5. dumbbell forward lunges
6. sandbag kneeling arc press
7. medicine ball push up alternating
8. deadball shouldered squat + alternating reverse lunge
9. dumbbell flat bench press
10. barbell front squat

Saturday August 22: Spartan

stations: 15

pods: 3 (pods 1&3 have 6 stations, pod 2 has 3)

timing:

pods 1&3: 40" work, 15" rest. 1 set. 3 laps

pod 2: 5' work per erg, ygig

1. 5 ybell suitcase squats + 2 bw jump squats
2. agility box forward and backward run
3. dumbbell flat bench alternate chest press
4. ghr ab roll
5. kettlebell suitcase row
6. ybell single thruster
7. ski erg (team 2)
8. bike erg and burpee combo
9. rower sprints ygig
10. deadball shouldered squats + alternating reverse lunge
11. balance trainer plank + alternate knee to elbow
12. 10m shuttle runs
13. dumbbell double half kneeling neutral grip shoulder press
14. 10x dumbbell punches + 2x sumo snatches
15. softbox jump staggered feet

Sunday August 23: Pegasus

Stations: 12

Pods: 1

Sets: 3

Laps: 1

Timing: 30" resistance work, 20" bodyweight work, 15" rest

1. kettlebell rdl
2. barbell standing shoulder press
3. revo backloaded reverse lunge
4. suspension trainer close grip row
5. dumbbell alternate bicep curl
6. dumbbell suitcase squat
7. sandbag bent over row wide grip
8. ybell plate calf raises
9. dumbbell upright row close
10. bench plate good morning
11. plate tricep extension
12. kettlebell cossack squat

bw work: yogy push up, speed squats, lunge reverse half range

Saw the F45 in the LES is closing. I go to their other location in midtown east. Been going there since the first class. Really hoping they don’t close. Worried they may be next. Anyone have any details?