F45 is a 45-minute high-intensity workout that challenges every muscle in your body. Learn more about the program and tips for beginners and first-timers here.
Hello hello Happy Monday! How was your weekend? I hope you had a wonderful time. Ours was full of fun events. a rehearsal dinner, Trevor and Danielle’s wedding, Liv dancing in the parade, a family brunch, a women’s basketball game…it was a lot of fun, but a total whirlwind. I’d love to hear what you’ve been up to.
As I prepare for cardio day at F45. let’s be real, I work a lot harder for cardio out there than I do on my own, so I thought I’d share some tips for beginners or friends who are thinking of giving it a try. first time.
F45 for beginners. What to expect in class?
What is F45?
F45 stands for Functional Training 45 – it’s a team training environment with functional training that lasts just 45 minutes. Their little motto is:
One of my favorite parts of this workout is that they don’t waste time. They go through demos, start training, and you GO. I LOVE that it’s not a full hour apart from weekend classes, which makes my schedule more reasonable. I usually go to F45 once or twice a week, usually on a clean cardio day and a clean strength day.
You can check out my post comparing F45 to Orangetheory here.
How are the workouts structured?
One of my favorite things about F45 is that the workouts change every day, so you can go more days without risking overloading and overtraining certain muscle groups. The intensities also vary as each day has a specific emphasis. (Unlike Orangetheory, which I think is best 2 times a week depending on your goals. I think that’s too much to do every day and can be counterproductive.)
Here’s what a week of F45 looks like *right now*.
Sunday. Strong hybrid – 60 minutes
Monday: Cardio (High Intensity Interval Training)
Tuesday. Resistance training – full body
Wednesday: Cardio (HIIT)
Thursday: Pure Strength (Upper or Lower Body)
Friday. hybrid training (total body cardio and strength)
Saturday. Total Body Cardio and Strength – 60 minutes
How do you know what to do?
It’s a screen-led workout, so once the trainers go through the demo, you watch each station’s exercises on screens throughout the studio. They also have a heart rate monitor option on the screens, but I find that most people in our studio don’t use their heart rate monitor and instead rely on their own fitness trackers.
What to expect?
Classes vary each day, but you can expect to work up a sweat within 45 minutes of being there. I feel it is a balanced and challenging full body workout using functional strength and cardio. They also use ALL the equipment; skis, assault bikes, rowers, kettlebells, TRX, Y bells, dumbbells, sandbags, Revo bars, BOSU trainers, slam balls and medicine balls.
Here’s what you can do if you’re a beginner or if it’s your first time taking a class at F45.
F45 tips for beginners
Bring everything you need and dress appropriately
Any fitness clothing that moves and fits well will work. Know ahead of time if it’s cardio or strength day so you can wear the appropriate shoes. (I love APL for everything and will report Vivobarefoot for power.) Be sure to bring a water bottle.
The class starts right at the start time. Sometimes the TVs are on the clock, so the intro and demonstrations start right when the class is supposed to start. If it’s your first time, be sure to check in at least 15 minutes early so your instructor(s) can explain the daily workouts to you and you’ll know what to expect.
Each lesson is different and often uses different set and time structures, so the teacher can tell you in advance what is going on. (Or you can be like me and sneak into this Reddit forum before every lesson. Some people like to be surprised, and I’m here to give you all the spoilers.)
Pay attention to the demos
This goes without saying, but it’s true It is common for some people to talk during demonstrations and get confused during the actual training. Be sure to pay attention to the exercises, how many sets you will perform and how many rotations you will perform in the room. Each station is numbered, so pay attention to the numbers as you move around. (Also, some stations are in pods and you cycle through the pods before moving on to the next one. It sounds confusing, but I promise it’s not!!) Instructors usually demonstrate low impact and beginner changes during the demonstration, so that, if you need an alternative exercise, it is good to pay attention. (Also, they are happy to help with changes as you move through the workout.)
It’s tempting to rush through the exercises because most of them are timed. You may see people around you working at warp speed, but don’t think you have to too. It’s better to go slower and do it safely than to rush through an exercise and potentially injure yourself. (When you’re in a rush, it’s also hard to focus on the right muscle groups.) Circuit training sometimes involves moving quickly to the next station (10-15 seconds), so I like to leave for the next station as fast as I can, even if it takes a while to get there. . In this way, I deviate for the person who is behind me.
Modify as needed
In the demos, they will usually go through the variation options for each exercise. Ask for modifications if you need extra help and don’t be afraid to reduce weight, eliminate weight and modify your fitness level or any injury.
It’s truly a team environment at F45, and if you’ve been missing the community aspect of fitness, they’ve got it. Your fellow participants will high-five you, the instructors will cheer you on by name, and it’s a welcoming and motivating environment. They often do challenges if you’re interested, emphasizing healthy eating and improving body composition in their eight-week challenge.
So tell me friends, have you tried the F45? What do you think?
What is your favorite studio workout or class at the moment? I’m still thinking about how much I loved the reform class at Pure Barre last week.
F45 vs Orangetheory
What to expect in an Orangetheory class?
Barry’s bootcamp vs. Orangetheory
Focus on Barry’s camp