r/f45

Tagged as a challenge, because it creates a challenge for me.

When you have 20 seconds between stations, seeing little dots moving around for 15 of the 20 seconds on the video board doesn’t help me get ready for my next station. When I’m gassed I can’t remember what we’re doing on the next station and I don’t know if I’m standing or prone or if I need 18 pounds or 33 pounds.

F45 gods, please just tell me to move and then show me the video of what I’m supposed to do at the next station so I can get ready.

Not sure if it’s a me thing or this is just the nature of the workout. I did hammer the other week and was going to go again but I see it was hammer again. (I also did a couple other workouts but don’t remember the names and seemed very close in terms of the timing). I just don’t feel like 30-45 second is enough time for each exercise? After the workout I’m like don’t feel like I did enough? I only do strength classes and only a handful of total classes. I’m postpartum so I’m still getting my strength up and I’m coming from Orangetheory where there’s just 10 min and they say do x sets of these 5 workouts until time is called. Anyone have advice? My goal is fat loss! I also am trying to run 1-2x a week when not doing f45.

(PS I’m new to the workout so please don’t downvote me)

Does anyone else get grossed out having to warmup on the floor where peoples dirty shoes walk on and sweat drips? Or even just other equipment that sweaty people lay on? Mostly my hair that I worry about bc I don’t wash it everyday but maybe I should 🫠

Our studio has dropped to under 100 members. It was over 200 a year ago. The owners that took over last year are not local and I’m wondering at what point they will pull the plug. For those of you who went through studio closings, was this normally a sign of the death knell approaching? It makes me sad but I’m bracing for it.

I usually book an f45 workout once a week on ClassPass, the highest I’ve ever seen it was maybe 8 credits.. all of sudden this entire week is 15 credits 🙃🙃 I feel like that’s a joke I just booked another gym (more expensive) in the area for 6 credits! Did this happen to any one else’s f45? (Charleston location)

Granted this might just be a me problem. But I struggle to know which weight use.

I can't go as heavy as I want, because I can't do a 30 second pulse +15 extra with that weight. So then I just kinda have to guess at first on what weight I will be able to use at each station.

I also just felt like I was borderline injuring myself at times, the pulses didnt feel "good" which once again I may have just been trying to go too heavy, idk.

I was wondering if any studios offer prize or incentive for completing a certain amount of classes? I'm almost at 500 and not opposed if the studio would provide an F45studio tshirt or something.

Edit: I'm surprised some studios actually hand out small items for milestones! I didn't even get a social media shoutout when I hit 50, 100 or 250 🥲 or my birthday. I'm kind of jealous.

This has happened multiple times, what do you do when someone accidentally grabs your sweat towel and starts using it? Do you tell them??

I’m new to F45.

I used to go to Orange Theory (strength classes only) and we did core at the end of each class which leads me to my question, are there specific days that F45 does core exercises?

I realize every workout can engage your core but I’m talking about actual core exercises (planks, bird dogs, bicycle crunch etc etc)

I’m curious if anyone else feels the coaching value is dropping as class sizes increase. My current studio is consistently hitting 30–35 participants with a single coach. While the coach is great, they can't be everywhere at once. I’m finding it hard to justify the premium price when I’m essentially just following the screens without any professional eyes on my form. Is this a common staffing trend, or is my studio an outlier? I love that F45 workouts change constantly. However, with the movements being so different every day, the risk of injury feels much higher when there isn't enough supervision.

Anyone else else’s studio running hammer this way? I would be much happier with 2 sets over 2 laps.

I’m going to sound whiney but I feel like one of my coaches doesn’t like me. I’ve been working out at f45 since January usually three times a week and just upped my classes to 4 days a week. Two resistance and two hybrid. This trainer coaches two of my classes each week. She’s a young coach and I always say hi to her when I cone to class because I’m usually one of the first people. She won’t say hi, sometimes I get a smile but then anyone after me she says a loud welcome to them. My other coaches go around and say good job “my name” I don’t think this coach knows my name and has never said anything positive towards me but will compliment my partner next to me.

Today’s hybrid work out we had pods and this coach didn’t explain the pods well or did the math right so me and my partner ended up at the wrong station multiple times and when I asked her about it she’s like “don’t worry you will get to each station.” But then we kept going in the wrong direction trying to follow the pod and she’s like you guys messed up idk how to help you.

I guess I’m just venting and wondering if anyone has had this happen with a coach. Unfortunately I can’t switch times, this works best for my schedule but it’s starting to bother me not because I need reassurance or her attention but I feel bad energy with her when it comes to me. How did you handle a coach like this?

I was a member for a few years, and while I am grateful for how F45 kickstarted my initial strength training, I don't see much change in the workouts since I left about 18 months ago. Have a friend who insists that it's changed, but when I look at the workout intel, I am still seeing fast paced sets on strength days without rest time or consistency with a movement to achieve hypertrophy. It looks like the only way someone could progressively overload is for them to do their own thing and change the actual workout. At that point, why would I pay $$$ for the F45 classes?

Really hoping for one of the good Thursday classes with the peak lifts! 🤞🤞🤞

We should be able to see how many people have signed up for a class.

What do you expect from your coach when you walk in to a class?
What encourages you and motivates you?
What don't you like/find annoying?

My studio is doing hyrox prep classes twice a week for the next several weeks. Are they going to be similar to the cardio classes? I’ve heard yes and no from my coaches so I’m hoping for some clarity.

Hello! I am along time lover of group fitness classes and I have been debating on joining my local F45. Can someone explain to me the meaning of these different classes? When i look at my local class schedule I see classes called "APEX" "SoCal" "Liberty" "Seoul Rush", etc. I tried to look up what these mean and I can't find anything. Can someone explain? Any other helpful info appreciated :) Thank you in advance!

Monday May 11: Seoul Rush

Stations: 12

Pods: 1

Sets: 2

Laps: 2

Timing:

Set 1: 40" work, 15" rest

Set 2: 20" work, 15" rest

After the completion of lap 1, the even number stations will change to core exercises

1. row erg
2. burpee push up pyramid || hollow rock
3. ybell double racked alternate reverse lunges
4. dumbbell alternate single push press || dumbbell thor crucifix chops
5. ski erg regular
6. dynamic soft box cross over || soft box seated straight leg raise
7. dumbbell hammer curl
8. dumbbell conventional deadlift || flutter kick
9. bike climb
10. deadball bear hug walk || deadball heavy reverse pull
11. triple switch hold
12. kettlebell swings 5 each side || kettlebell side hyper

Tuesday May 12: Red Diamond

Stations: 9

Pods: 3

Sets: 4

Lap: 1

Timing:

set 1: 45” work 15” rest.

set 2: 40” work 20” rest.

set 3: 35” work 25” rest.

set 4: 30” work 30” rest.

1. soft box powerband incline push up
2. olympic barbell sumo deadlift
3. dumbbell front racked forward lunge + shoulder press
4. suspension trainer wide grip rows
5. dumbbell racked reverse lunge
6. dumbbell bench incline fly
7. deadball hip thruster
8. kettlebell suitcase squat heel raised
9. sandbag bent over row wide grip

Wednesday May 13: Bears

Stations: 18

Pods: 1

Sets: 2

Laps: 1

Timing:

set 1: 35” work 10” rest.

set 2: 55” work 20” rest.

1. squat jack
2. dumbbell devil press
3. inchworm + push up
4. sled push sprint
5. medicine ball split jump
6. moving plank
7. ybell single arm swings 5x5
8. squat pulse
9. ski erg
10. step trainer shuffle (riser)
11. elbow crunches
12. burpee bar touch
13. dumbbell punches 4x high + 4x straight
14. bear crawl reverse soft box step up
15. dumbbell double ski stance hang clean + push press
16. sandbag drag fast feet sprawl
17. skipping
18. lateral shoot throughs

Thursday May 14: Hammer

Stations: 9 (each station has upper body OR lower body exercise)

Pods: 1

Sets: 2

Laps: 2

Timing:

set 1 - 30" stimulus specific work + 15" full range work, 15"rest

set 2 - 30" stimulus specific work + 15" full range work, 20"rest

Upper Body:

1. dumbbell box seated shoulder press + pulse
2. dumbbell box seated shoulder press
3. deadball bent over row
4. deadball bent over row
5. ybell double tricep push up top grip one & hakf
6. ybell double tricep push up top grip
7. dumbbell tricep kick backs one & half
8. dumbbell tricep kick backs
9. plate floor press + pulse
10. plate floor press
11. barbell bent over row overhand grip
12. barbell bent over row overhand grip
13. balance trainer side plank and pulse
14. balance trainer side plank
15. dumbbell flat bench press neutral grip + pulse
16. dumbbell flat bench press neutral grip
17. kettlebell alternate floor row neutral grip
18. kettlebell alternate floor row neutral grip

Lower Body:

1. dumbbell box single leg step up
2. dumbbell box single leg step up
3. deadball sumo deadlift (heavy) one & half
4. deadball sumo deadlift (heavy)
5. ybell lunge 45 degrees one & half
6. ybell lunge 45 degrees
7. dumbbell curtsey lunge
8. dumbbell curtsey lunge
9. plate calf raises + pulse
10. plate calf raises
11. barbell front squat + pulse
12. barbell front squat
13. balance trainer hip thruster one & half
14. balance trainer hip thruster
15. dumbbell bench single leg elevated rdl one & half
16. dumbbell bench single leg elevated rdl
17. kettlebell single rack split squat one & half
18. kettlebell single rack split squat

Friday May 15: Apex

8 combo A/B stations. 4mins ea station to try to complete a pyramid 12ea exercise / 10ea / 8ea / 6ea

1. dumbbell devil press
2. dumbbell suitcase squat jumps
3. suspension trainer neutral grip row
4. plate russian twist
5. forward lunges
6. soft box explosive step ups
7. ybell single alternate clean + press outer grip
8. ybell single rack press outer grip
9. burpee hand release
10. dumbbell hang snatch
11. plate crunch & press
12. plate lying tricep extensions
13. kettlebell upright row
14. kettlebell single sumo deadlift
15. bike erg seated
16. yogy push up

Saturday May 16: SoCal

Stations: 12

Pods: 2

Sets: 1

Laps: 3

Timing

Lap 1: 60” Work 30” Rest

Lap 2: 40” Work 20” Rest

Lap 3: 20” Work 10” Rest

1. ski erg
2. dumbbell single renegade row + explosive jump
3. soft box jump
4. double dumbbell hang lean + push press
5. kettlebell single sumo deadlift
6. power band standing face pull
7. hanging alt single leg raise
8. bike erg
9. deadball shouldered squat + reverse lunge
10. shuttle sprint with lateral jumps
11. ybell half burpee + push up
12. 10x russian twists + 10x mountain climbers

bw reel 1: predator jacks, forward lunge, half burpee

bw reel 2: leg raise, straight arm crunch, v situp crunches

Sunday May 17: Liberty

Stations: 9

Pods: 1

sets: 2

laps: 2

Timing: 40" work, 20" rest

1. dumbbell bench pull overs
2. deadball bear hug squat
3. balance trainer push ups
4. dumbbell rdl
5. landmine half kneeling shoulder press
6. power band box seated lat pulldowns
7. dumbbell single lying tricep extension hip bridge
8. kettlebell step trainer bulgarian
9. ybell double bicep curl center grip