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 novices here.
Hi, hello! How’s your week going? I hope it’s been going smoothly so far! Ours has been a total whirlwind, but fun nonetheless! I’d love to hear what you’ve been up to!
Since I have a cardio day at F45 (let’s be real, I work a lot harder in f45 cardio classes than I do on my own), I thought I’d share some tips for beginners or for friends who are considering trying f45 training for the first time.
F45 for beginners: what to expect from a class
What is F45?
F45 stands for Functional Training 45: it is a team training environment with a routine focused on functional movement and only lasts 45 minutes. Their little motto is: team training, life changing.
One of my favorite parts about this workout is that they don’t waste any time. They show you the demos, you start the workout, and you’re good to go! I LOVE that it doesn’t last a whole hour except for weekend classes, which makes it more reasonable for my schedule. I typically go to F45 once or twice a week, usually one day of pure cardio and one day of pure strength.
You can check out my post comparing F45 vs Orangetheory here!
How are the training sessions structured?
Another of my favorite things about F45 is that the workouts alternate each day, so you can do MORE days without running the risk of overworking certain muscle groups and overtraining. The intensities also vary, as each day has a specific emphasis. (Unlike Orangetheory, which I think is best done 2 times per week, depending on your fitness goals. I think that’s too much to do every day and can be counterproductive.)
A week in F45 *right now* looks something like this:
Sunday: Hybrid Strength Training – 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 (cardio and full body strength)
Saturday: Full Body Cardio and Strength – 60 minutes
How do you know what to do?
It’s a screen-guided workout, so once the trainers go through the demo, you can follow along with the exercises at each station on screens spread throughout the studio. They also have a heart rate monitor option on the screens, but I’ve noticed that most people in our studio don’t use their heart rate monitor, instead relying on their own fitness trackers.
What to expect?
The classes are different every day, but you can expect to break a sweat in the 45 minutes you’re there. I feel like it’s a balanced and challenging full-body workout using both functional strength and cardio exercises. They also use ALL the equipment: ski ergometer, assault bikes, rowers, kettlebells, TRX, Y-weights, dumbbells, sandbags, Revo bars, BOSU trainers, slam balls, and medicine balls.
Here’s what you can do if you’re a beginner or taking classes for the first time at F45.
F45 Beginner Tips
Bring everything you need and dress appropriately.
Any activewear that adapts to movement and body will work. Find out ahead of time if it’s a cardio or strength day so you can wear the right shoes. (I like APL for everything and we will inform you about it Vivobarefoot to get stronger.) Definitely bring a bottle of water.
Arrive early
The class starts promptly at the start time. Sometimes the TVs are set to a clock, so at the exact time the class is supposed to start, the introduction and demonstrations begin. If it’s your first time, make sure to sign up at least 15 minutes early so your instructor can explain the daily workout to you and you know what to expect.
Every class is different and often uses different tempo and ensemble structures, so the instructor can tell you what’s going on ahead of time. (Or you can be like me and lurk in this class.) Reddit Forum Before every class! Some people like to be surprised and I’m here to give away all the spoilers.)
Pay attention to the demonstrations
It goes without saying, but it is… It is common for some people to talk during demonstrations and get confused during actual training. Definitely pay attention to the exercise, how many sets you’ll do, and how many laps you’ll complete around the room. Each station is numbered, so pay attention to the numbers as you go. (Also, some stations are in modules, and you have to rotate through them before moving on to the next one. It sounds confusing, but I promise it’s not!). Instructors will usually demonstrate low-impact, beginner-friendly modifications during demonstrations, so if you need an alternative exercise, it’s good to pay attention. (Plus, they’re happy to help you with modifications as you progress through the workouts.)
Move slowly
It’s tempting to go through the exercises quickly because many of them are timed. You may see other people working at full speed, but don’t feel the need to do this as well. It is better to move more slowly and do so safely than to rush through exercises and potentially injure yourself. (When you’re in a hurry, it’s also hard to put the emphasis on the right muscle groups.) Take your time! Circuit workouts sometimes involve moving quickly to the next station (10-15 seconds), so I like to head to the next station as quickly as I can, even if it takes me a little time to get set up once I’m there. This way, I’m not in the way of the person behind me.
Modify as needed
Demonstrations typically go over modification options for each exercise. Ask for modifications if you need additional help, and don’t be afraid to reduce or eliminate weights and modify them based on your fitness level or any injuries.
Enjoy!
There’s a real team atmosphere at F45, and if you’ve been missing the community aspect of fitness, you’ve got it here. Your fellow participants will greet you with a hello, instructors will encourage you by name, and it’s a welcoming and motivating environment no matter what stage of your fitness journey you’re at. They often host challenges if that’s something you’re interested in, and they emphasize healthy eating plans and improving body composition in their eight-week challenge.
Tell me, friends: have you tried the F45? What do you think?
What is your favorite studio class or workout right now? I’m still thinking about how much I loved Reform class at Pure Barre last week!
xo
Gina
Further:
F45 vs Orangetheory
What to expect from an Orangetheory class?
Barry’s Boot Camp vs Orangetheory
Spotlight on: Barry’s boot camp
