Ahhhh F45. Heard the hype? This is one training session where it’s completely legit to have butterflies in your stomach before you walk through the studio door.
Ask around, and I’m sure you’ll find someone that knows about F45. They’ve either tried a class or know someone who has; are F45 fanatics themselves; or came off worse for wear with an injury, but are still raring to go.
I’ve always had F45 high on my list of workouts to review. My regular running route takes me right past a local studio and its well positioned sandwich board encouraging passers-by to come on in. And last week, its subliminal messaging finally worked.
I’d heard it was addictive. And intense. And would leave you spent after a session. I can now vouch that all of these statements are indeed, true.
The details
Duration: 45 minutes (where the F in F45 stands for functional fitness)
Style: Interval style group fitness training
Cost: Take advantage of the 7 day free trial pass
Who’s there: Good mix of males and females, mid 20s to early 50s
What to wear/bring: ¾ tights/shorts, moisture wicking tee, towel and water
What to expect
Like a Les Mills workout or circuit training, F45 mirrors a similar format of completing exercises/sequenced patterns of movement that work major muscle groups for a specified period of time. However, this is where the similarity ends.
F45 prides itself on never offering the same workout twice, thanks to some behind the scene smarts involving customised systems, circuit movement patterns and timing modules that generate new combinations.
The session I went to was called ‘Romans Resistance’ – 45 minutes dedicated to nothing but strength. The session started with a run through of the format and demonstrations by the trainers on how to perform each movement safely, followed by a warm-up.
What is really helpful is the big screens on the walls in front of every station that shows you the exercise and correct form, with a ticker counting down the time.
In this strength session we completed 4 stations (pods), with 3 exercises per pod, repeated twice at max capacity for 35 seconds on, 25 seconds off, allowing us to dig deep, and lift heavy. Here are three moves we did in this session.
Spiderman push-up off a step – set yourself up in plank position, toes balanced on the step, hands on the ground. Lower into a push-up, bending one knee at a 90 degree angle to meet your elbow, then press back up. Repeat, alternating knee bends left and right.
Sumo squat with sand bags – lift and carry sandbag close to chest, balanced on forearms as you press down into a deep squat and push back up. Keep back long and lengthened. Repeat.
Butterfly press on bosu ball – lie on bosu ball with hips lifted high in air, bring dumbbells down on either side of chest keeping elbows parallel to your shoulders, then push straight back up to the ceiling, with arms extended. Repeat.
Would I recommend this fitness workout to a friend?
Absolutely, 100%! In saying that though, I think some level of fitness is needed/would go a long way i.e. you’re able to do the basics: push-ups, lunges, weighted rows, bicep curls, tricep dips etc. I’m pretty fit and lift weights regularly, and still woke up the next day with sore muscles.
What I liked: challenging, 80s soundtrack, inclusion of fitness aids (e.g. bosu ball) and gym equipment, digital screens, encouragement by trainers, no time to think – just focused on the task at hand, community feel/comradery
What I didn’t like: kettlebell swings – not having done this movement before, I can see how someone could injure themselves if they’re unfamiliar/haven’t been shown the right technique. Always stop and ask to be shown, that’s what I did.
What do I rate this fitness workout out of five?
Fitness: 4/5 Strength and toning: 5/5
Weight loss: 5/5 Wellness (mind, body, soul connection): 4/5
What was a track on this fitness workout’s playlist?
Cyndi Lauper – Girls Just Want To Have Fun
A big shout-out to the F45 Stafford crew for putting me through my paces! If this review has inspired you to hit up a session, let me know in the comments box below, or better yet sign up for 7 day free trial.
Don’t forget to get in touch if there’s a workout you’d like me to review. Just post it on my Facebook page or email hello@askthatfitgirl.com
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Until next time,
Maryanne K
*Photo credit: courtesy of F45 Stafford
