The F stands for functional training. The 45 stands for the amount of minutes their classes last. F45 originated in Australia and their studios are popping up everywhere in the US! They offer boutique style fitness with high intensity circuit training workouts. M-W-F is more cardio based with T-TH being strength days. Saturdays are more of a hybrid (movements that combine a couple of exercises) workout and Sundays are always a fun surprise. 😉  Everyday of the week is a different workout and they boast the fact that members never get the same workout twice. 

What sets F45 apart is how they blend three separate training styles into one. They combine high intensity interval training (HIIT), circuit training, and functional training. They currently have 31 different systemized programs with more in development. This combination of training has been proven to be the most effective workout method for burning fat and building lean muscle.

So what exactly can you expect when you walk into an F45 location? You are always greeted by one of the smiling trainers and before class begins you are encouraged to do some stretching on your own. Then at the start of class one of the trainers demonstrates all of the movements you’ll be performing in the circuit, usually showing a modification for each one as well. Next is a group warm up that lasts for just a few minutes where you follow the prompts on the tv monitors while doing exercises like jumping jacks and air squats. You are then given a starting position and it’s GO time! There are always two trainers there to motivate you and correct form if needed. You also have the monitors in front of you demonstrating the exercises as you go through the circuit. 

Movements could include deadlifts, kettlebell swings, rowing, box jumps, and pull ups for example. All fitness levels are challenged with these workouts! You’re either increasing your intensity or increasing your weight to what’s right for you. (that’s what also keeps it interesting) I love HIIT style training with weights for myself and my clients. It’s very effective, but I also look forward to those 10 or 20 seconds of rest between intervals! 😉

F45 training uses a lot of plyometrics. It’s a type of exercise that trains muscles to produce power. Plyometric exercises involve a stretch of the muscles, immediately followed by a contraction of the same muscles. It’s sometimes referred to as “jump training.” Some examples of these movements are the following: jump squats, clapping push ups, jumping rope, and broad jumps. You should use caution while performing these movements, especially if you are newer to exercise, as it is an intense training. The trainers are always right there though if you are unsure of a modification. It’s always a good idea to perfect your squat technique before you add that jump to the mix! 😉 Plyometric training will not only improve your speed and power, but also your coordination and agility too, not to mention help with weight loss!!! 

Most of my classes were led by Savanna, Dayan, Nick, and Logan. They are all super encouraging and strive to make it a fun environment for sure! Let me also mention the music (everyone knows how much I like my music!)…so incredibly motivating as well. They even have a DJ for some classes! So if you are looking for a quick, effective, challenging, fun workout F45 just may be your place! #hiitithard 

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