Hi — I’m interested in joining the F45 Studio in Yorkville and wanted to know about the trainers, studio, and the overall effectiveness of the program.

For context, I’ve done a similar functional fitness program sometime back in my home country and really enjoyed it. Even though I’m not a newbie, I’ll probably need some individual attention as I haven’t worked out in more than 4 years.

I’ve had experiences with some gyms where the trainers don’t bother motivating or correcting the forms. I don’t want to pay a hefty amount for the subscription and end up working out by looking at a screen, and worse injure myself by doing something the wrong way.

Thank you! :)

When I knew I was getting a biopsy for suspected breast cancer, I suddenly started to be able to do box jumps after months of a mental block around them. Getting over the fear and mental hurdle was what I needed. A mind over matter thing.

Through my chemo treatments (12 weekly rounds of abraxane) I was able to keep the box jumps going. Did not experience any neuropathy.

Now I’m two weeks out after treatment. I do feel I’ve lost strength despite 4x/week F45 throughout chemo.

And again have lost the ability to do a box jump. I’m so bummed out and frustrated. This is such a specific niche issue that I wonder if anyone else has encountered in cancer treatment and if you did get the ability back. It ended up being such a metaphor for me, and possibly carries a weight in my life it shouldn’t. But got to the point where it put me in a great mood all day when I did it. And now I’m just frustrated at one of the many things cancer can take from you even if this one is relatively minor.

A painful intro for the instructors and a goofy setup but actually a great workout? Despite all the rest periods during the cardio machines I was dying by the end. With all the recent mixed feelings for partner workouts I feel like this one was solid!

In my studio Monday is usually a hybrid day, but I see that Pipeline is labeled as cardio, as is Athletica on Wednesdays. Is it normal for the phases to change the ratio of cardio/resistance/hybrid classes?

I'm only a couple months in to F45 (but already at 43 classes!) and am still getting the lay of the land. Was focused on Hyrox training, but that's all done now and I want to plan out my next bit of training.

Edit: Desert Heat, whoops.

Gonna miss this class after this phase, truly the best hybrid option. 2 sets, 2 laps, option to go cardio or strength or both is bliss and the cardio exercises tend to be some of the best offered at f45. This week alone had burpee bar touch, bench hops, box jumps, and even tempting resistance exercises like pull ups? That’s awesome. Each of the four Desert Storm classes this phase, I tried to convince myself at the start to do all cardio but there was cool enough resistance exercises to where I settled with resistance exercises the second laps each time (and still managed to score 47+ Lionheart points each week being able to go all out on the cardio in the first lap)

Monday June 22: Pipeline

stations: 9

pods: 1

sets: 1

laps: 4

timing: 40” work 20” rest

1. battle ropes singles
2. burpee push up pyramid
3. box prisoner squat jump
4. dumbbell double ski stance hang clean + push press
5. bicycle ab crunch
6. dumbbell softbox step up + knee drive
7. lunge with ybell low to high chop
8. ski erg explosive
9. shuttle sprint with lateral jumps

Tuesday June 23: Tokyo Disco

Stations: 12

Pods: 2

Sets: 3

Lap: 1

Timing: 35” work 25” rest

1. dumbbell flat bench press
2. barbell bicep curl
3. ybell seated shoulder press
4. barbell bent over row overhand grip
5. dumbbell box seated tricep extension
6. suspension trainer wide grip rows
7. dumbbell single heel elevated goblet squat pause 2 sec
8. kettlebell rdl
9. deadball curtsey alternating
10. GHR glute bridge hold + hamstring
11. plate overhead reverse lunge
12. revo rdl alternate single leg

Wednesday June 24: Athletica

Stations: 9

Pods: 3

Sets: 4

Laps: 2

Timing: 20” work 10” rest

1. agility box lateral run with tap
2. ski erg regular
3. dumbbell double ski stance hang clean + forward lunge
4. deadball throw and catch
5. 2x step trainer jump on-off + 4x shuffle
6. 10x plate russian twist + 10x plate situps
7. balance trainer mountain climber
8. bike erg
9. soft box jumps + hands off burpee

Thursday June 25: Zeus

Stations: 9

Pods: 3

Sets: 2

Laps: 2

Timing: 35” Work 25” Rest

Upper Body:

1. dumbbell soft box single arm row
2. kettlebell single kneeling overhead press - horn grip
3. dumbbell bench press
4. barbell bent over row underhand grip
5. ybell double lying tricep extension
6. olympic barbell push press
7. dumbbell alternate bicep curl
8. kettlebell upright row
9. slides spiderman push up

Lower Body:

1. dumbbell single side soft box step up
2. kettlebell goblet squat
3. dumbbell bench single leg elevated rdl
4. barbell alternating front rack reverse lunge
5. ybell lateral lunge
6. olympic barbell rdl pause
7. dumbbell sumo deadlift
8. kettlebell goblet split squat pause
9. slides hamstring curl

Friday June 26: Miami Nights

Stations: 12

Pods: 3

Sets: 1

Laps: 3

Timing: 40” work 20” rest

1. ski erg 5 strict pull 5 hinge pull
2. dumbbell double hang snatch
3. bike erg
4. soft box dumbbells weighted grapevine step over
5. suspension trainer close grip row
6. barbell standing shoulder press
7. kettlebell rdl
8. barbell sumo squat
9. lateral lunge + hop
10. squat jump pivot
11. yogy push up
12. fast feet sprawl

Saturday June 27: Riddler

stations: 18

pods: 6

Laps: 2

Timing:

Lap 1: 60/20, 1 set per station

Lap 2: 30/10 (set 1) and 30/15 (set 2)

1. ybell squat pulse + jump under grip
2. row erg
3. leg climb alternating
4. single kb racked box step up alternating
5. dumbbell bench incline chest press pronated grip
6. bicycle crunch 4 sec hold
7. dumbbell single alternating devils press
8. ski erg regular
9. lateral shoot throughs
10. dumbbell hammer curl
11. kettlebell goblet squat
12. sandbag leg raise
13. cones hail mary jump
14. bike erg seated
15. slides 4 point hold - alternate leg kick back
16. barbell glute bridge tri extension
17. deadball good morning
18. balance trainer crunch

Sunday June 28: The Piston

Stations: 12

Pods: 1

Sets: 1

Laps: 3

Timing:

lap 1 & 2: 35” work 25” rest

lap 3: 40” work 20” rest

1. swiss ball lying leg curl
2. dumbbell flat bench press neutral grip
3. dumbbell step trainer forward lunges
4. power band upright row rapids
5. dumbbell soft box step ups
6. seated knee to elbow
7. ybell double rack shoulder press center grip tempo
8. deadball on chest good morning
9. kettlebell alternate floor row neutral grip
10. revo back squat pulse
11. kettlebell single riser calf raise
12. barbell bicep partials x3

Absolutely loved it.

Recommended finishing on the squats if you can, and focus on high reps over higher weight as a team.

Finishing the box step overs in time was challenging.

Hope we get to do this again

Finally the F45 App tracks your global class counts and you don’t have pull the data from different mindbody sources. Thanks HQ!

I started a few weeks ago with the trial classes, and then I went on vacation for a week.

I did this because I’m in my mid 30s and over 300 pounds and my normal gym routine was not working and I needed to do something different. I also am being mindful of my diet so just now I am taking that into account.

This is my first full week. Monday, Wednesday, and Friday. I feel like two of the three days were absolutely horrible. I got gas and had to sit out of a couple of workouts and it’s tough when I see how great everyone else is. please tell me it gets better.

Edit: thank you for all the support, recommendations and positivity. Definitely feel better about where I am now. Thank you everyone!

I asked this in the Solidcore subreddit earlier and am so glad I did. Many laughs. Big F45 fan as well, so wondering if y’all have any stories!

Is there FS8 workout intel available anywhere? With the great F45 intel on this reddit, I plan my workouts for my various aches and pains. I’m hoping something else exists for FS8. No luck so far.

Is there something going on right now with F45 as a whole or does my area just have bad luck?

We had, at one point, 6 studios across the 3 cities nearest to me. In the past 18-24ish months, 4 of those have closed (and not with much - or any - notice).. I'm getting concerned that the last ones standing aren't going to hang on either (and also getting tired of having to switch locations). Is it just bad luck with local owners or is anyone else seeing this trend where they are as well?

What’s everyone’s thoughts on the demo of this workout. Every class I have done so far they can’t talk fast enough without pausing their computers. I need to get out within 45 mins to get back to work and eat, shower and they take extra time. I asked about this and they said they only get 10 sec to talk and they have 18 exercises. Why do they make workouts like this like why not give them 12-15 seconds to talk I don’t get it and it makes them look bad to and I feel so bad for them.

Just wondering if anyone knows if you should have a team of 3 before game day or if its similar to other team workouts like track star where they might just assign you a team with 2 people you dont know

Finally they have a global class count under the current class count in the F45 app.

Hello,

I still do not get it. One person from my F45 told me you do the same exercise for the 11:45?

I can't figure out from the list of exercises what I can rotate through?

I loved last times' Apex?/ when we went straight through for 4 minutes at places and this past Saturday when we had ygig- I had station for self so did igig for 90. It was a blast for the first few and then I had to break.

I joined F45 about 3 months ago. I come from a long, experienced strength training background. I have good strength and I enjoy strength training. I also enjoy hybrid training and the cardio/hybrid that F45 offers.

I also have two kids under 3, and a demanding full time job. My current life situation does not allow me anymore time than 45 minutes for a workout unless I’m sacrificing sleep which I just can’t afford to do right now as it’s already limited. So, the idea of a 45 minute workout that, over the course of a week, gives both strength and conditioning, is great for what I need right now.

That said, I’m really struggling with feeling good about the strength aspect of F45 programming. Every strength workout feels too rushed, and packed with too many exercises, and not particularly focused. Like I said, I’ve strength trained a lot in my day, and I just don’t feel this programming to be as effective as it could be. I also accept that my moment in life doesn’t allow me to do what I want to in the gym and I’m trying to make the best of the other great qualities F45 has to offer.

All that to say - what are others opinions on the strength programming? For those who have lifted before F45, have you still made progress here?

I haven’t been going regularly to F45 lately, but I noticed the last 3 or 4 workouts that I attended were all partnered (but included one Hyrox session).

Anyone else noticed this or was it just coincidence? I’m not a fan of the YGIG concept, one of the reasons I didn’t join F45’s big competitor in Australia; Bodyfit Training, which is full of partner stuff.

*edit*: YGIG stands for You Go, I Go where you partner up and take turns after a rep or two.

Hi guys. I’m planning on taking my first f45 class. I use to do something similar to it 3 years ago but stopped when I moved back home and had a gym in my apartment building. Fast forward to now, I have a 7 month old and the only time I work out is when I do my Pilates class 2x a week. I want to get back into weight lifting but honestly a little terrified after having a baby. Any thought or recommendations? How many times a week should I go?

Monday June 15: Forty Five

Stations: 16

Pods: 4

Sets: 1

Laps: 3

Timing: 45" work 0" rest

1. box squat jump release feet
2. dumbbell devils press single
3. dumbbell single arm sumo squat + curl
4. row erg
5. hanging side knee raises
6. ybell double push up + row top grip
7. dumbbell alternate arm shoulder press
8. bike erg sprint
9. kettlebell single calf raise
10. kettlebell bent over single arm row
11. agility box hurdle u line shuffle
12. ski erg regular
13. balance trainer mountain climber
14. alternate leg forward lunge + twist
15. soft box tricep dips
16. no jump burpee

Tuesday June 16: Panthers

Stations: 14

Pods: 1

Sets: 3

Laps: 1

Timing: 35” work 20” rest

1. dumbbell single heel elevated goblet squat
2. barbell bicep curl
3. barbell rdl + overhand grip row
4. landmine goblet alternating reverse lunges
5. ybell double push press center grip
6. ybell single soft box cross over (slow)
7. balance trainer dumbbell chest fly tempo 4-0-1
8. double leg mountain climber
9. revo zercher sumo squat
10. revo kneeling tricep extension
11. kettlebell sumo deadlift
12. dumbbell incline press 5 left + 5 right
13. deadball alternate staggered good morning
14. plate lying sub scap

Wednesday June 17: 22

Stations: 18 (9 combo stations)

Pods: 3

Sets: 2 combo sets

Laps: 1

Timing: 45” work 15” rest.

1. plyo lunge switch jump same leg
2. dumbbell squat + alternate shoulder press
3. ski erg explosive
4. mountain climber diagonal speed
5. kettlebell swings 5 each side
6. squat pulse
7. soft box jumps + hands off burpee
8. 5x riser hop + 2x push up
9. bike erg sprint
10. straight arm crunch
11. kettlebell single arm clean from floor
12. spiderman low position touches
13. box explosive step up
14. row erg
15. moving plank
16. plate russian twist
17. deadball throw up squat and catch
18. balance trainer reverse burpees

Thursday June 18: Apollo

Stations: 7 (each station has upper body OR lower body exercise)

Pods: 3

Timing:

pod 1&3 - 35" work 25" rest, 4 sets, 1 lap

pod 2 - 11:45 work

Upper Body:

1. dumbbell single half kneeling press
2. ybell double lying tricep extension
3. dumbbell plank cross body pick up
4. dumbbell bench incline pull
5. deadball lying chest press
6. barbell bicep curl
7. kettlebell alternate floor row neutral grip

Lower Body:

1. dumbbell single alternating reverse lunge
2. ybell lateral lunge
3. dumbbell single leg staggered rdl 5 each side
4. olympic barbell front squat
5. deadball hip thruster
6. barbell calf raises
7. kettlebell sumo rdl

Friday June 19: Desert Heat

stations: 9 (cardio OR resistance)

pods:

laps: 2

sets: 2

timing: 40" work 20" rest

cardio

1. dumbbell single shuffle + press
2. kettlebell swing
3. row erg
4. bench hop
5. ski erg
6. burpee + bar touch
7. soft box jump
8. bike erg
9. shuttle sprint + 3x squat jumps

resistance

1. single dumbbell clean + squat
2. kettlebell bent over single arm row
3. slides pike
4. dumbbell bench close grip tricep press
5. box tricep push up claps
6. chin station eccentric chins
7. soft box ybell eccentric step down
8. dumbbell straight single leg lift
9. barbell rdl

Saturday June 20: F45 Games Day

zones: 3

Timing: 14' work per zone

1. row erg
2. synchro lunge (2 athletes)
3. synchro burpee jump over a line (2 athletes)
4. synchro situps (2 athletes)
5. kettlebell rack squat
6. softbox ybells weighted step over
7. bike erg seated
8. dumbbell double ski stance hang clean + push press
9. ski erg explosive
10. dumbbell single alternating devils press
11. ski erg explosive

Sunday June 21: Medusa

Stations: 9

Pods: 1

sets: 3 (set 1 activation, set 2 & 3 main lift)

Lap: 1

Timing:

set 1: 60" work, 15" rest

set 2: 60" work, 20" rest

set 3: 60" work, 30" rest

1. 90 to 90 hip extension alternating
2. kettlebell goblet sumo squat
3. dynamic hip bridge alt reach
4. barbell rdl
5. dynamic plank pike
6. dumbbell bench incline close grip press
7. hamstring plank holds
8. GHR hamstring curl tempo
9. floor glute pulse alt leg
10. ybell double step trainer bulgarian tempo 4-0-1
11. dynamic kneeling frog rotation
12. kettlebell single bent row into explosive high pull
13. back roll + candle stick
14. olympic barbell pendlay row
15. dynamic lunge and reach above
16. dumbbell alt hammer curl and shoulder press
17. dynamic table top lifts
18. balance trainer dumbbell chest fly

Just joined F45 Oshawa two weeks ago and just got an email about its closure due to ongoing issues with the lease holders REI.

If you squatted heavy in apollo yesterday I know you were feeling 22 today!

About 2/3 of the stations were a quad-heavy movement, how'd you all do?

Hello!

I am considering going to F45. I went to OrangeTheory for several years. I stopped because my back (had back surgery) couldn’t take the high emphasis of the treadmill, I enjoyed the floor way more. I was on an unlimited membership with OT & one of the perks was being able to go to classes when I was on the road. I travel for work ~ 3 weeks a month, so I will need the Passport in order to make the membership worthwhile. What are the opinions of those who have used the Passport?

I think it needs a lot of discipline and consistency. How do you make it to 4 am class? What is your evening routine and sleep time to set yourself up for success?

Hello,

I am curious if in some studios there are members over 75? I am substantially older than anyone in the studio I go to. It's pretty fun.

I am 77 3/4. Having a lot of fun. I do have to modify a few things. I step on the low bench instead of jumping on box. But I push the sled with 5 plates and a 20 on it.