workout program catalogue

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WORKOUT PROGRAM CATALOGUEPHASE 9 - 2021

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CONTENTS:

TERMINOLOGY DEFINED

MOVEMENT SYSTEMS OF F45: 04

POD-BASED

RACETRACK

FOLLOW THE LEADER

CARDIO: 05

PIPELINE 06

TRIPLE DOUBLE 07

RESISTANCE: 08

ANGRYBIRD 09

GOAT 10

THE PISTON 11

HYBRID: 12

3-PEAT 13

SOCAL 14

T10 15

HOW TO MAKE YOUR INTROS EXCELLENT 17

WORKOUT SCRIPTS:

3-PEAT 18

ANGRY BIRD 19

GOAT 20

PIPELINE 21

THE PISTON 22

SOCAL 23

T10 24

TRIPLE DOUBLE 25

WORKOUT PROGRAM CATALOGUEPHASE 9 - 2021

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WORK : Time spent exercising

TERMINOLOGY DEFINED

Number of F45 members exercising at one timeMEMBERS :

STATIONS :

REST :

SET :

COMBO SET :

LAPS :

POD :

Number of exercises

Time spent resting

An exercise performed at a given station

Completing multiple alphabetical stations as one set

Number of times you go through a single pod

A section of the workout area that contains a certain number of stations

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MOVEMENT SYSTEMS OF F45There are 3 types of movement systems within F45 Workouts.

POD-BASED This is where the workout is broken up into segments, and each pod will contain a certain number of stations. An example of a workout that is in the Pod-based format is Goat.

RACETRACK In a racetrack format, the stations will lead into each other in a circular motion around the room. An example of a workout that is in the Racetrack format is The Piston.

FOLLOW THE LEADER In a Follow the Leader format, the stations will flow in a snake or wave style movement. An example of a workout that is in the Follow the Leader format is The Pipeline.

9 6B 6A 3B 3A

8 5B 5A 2B 2A

7 4B 4A 1B 1A

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CARDIOF45 cardio workouts are high intensity interval training (HIIT) sessions designed to improve cardiorespiratory fitness, physical capacity and body composition. HIIT workouts have also been linked with numerous health benefits and have been shown to reduce the risk factors associated with chronic disease [1]. High Intensity Interval Training: A classification of exercise which typically involves short intervals of high-intensity exercise, interspersed with static or active recovery periods. This type of exercise is typically performed as a time-efficient alternative to steady-state aerobic training as individuals are able to maintain high-intensity exercise for longer periods of time. Sustaining higher exercise intensities as a result of HIIT workouts is shown to promote greater adaptations in cardiorespiratory fitness [2]. In a performance context, these adaptations result in increases in maximal oxygen uptake (VO2max), lactate threshold and exercise efficiency [3]. Improvements in these variables remain the best indicators of performance in a wide variety of sporting contexts [3]. Physical fitness is also associated with an increased ability to carry out daily tasks and improved quality of life [4]. A major advantage of HIIT workouts is an increase in the excess post-exercise oxygen consumption (EPOC) following each session compared to steady-state training [5]. EPOC is a measure of the amount of oxygen required to restore the body to its normal, resting level of metabolic function. Therefore, the contribution of EPOC to overall energy expenditure has a direct influence on body composition. It is also well established that cardiorespiratory fitness and reductions in fat mass are strongly associated with reduced risk of metabolic disease, adverse cardiovascular events and all-cause mortality [6]. Previous research has shown HIIT workouts significantly reduce abdominal fat [7] and total body mass [8] compared to moderate steady-state aerobic exercise. Reductions in fat mass are strongly associated with a range of additional health benefits including decreased risk of diabetes, stroke and certain cancers, as well as improved blood pressure, cholesterol and blood glucose levels, and mobility [9]. Increases in aerobic fitness also has beneficial effects on psychological and cognitive outcomes such as decreases in depression and anxiety, and increases in vigour, cognitive processing, attention and memory [10, 11].

1. Kilpatrick MW., Jung ME., and Little JP. (2014). High-intensity interval training: a review of physiological and psychological responses. ACSM’s Health & Fitness Journal, 18:11-16.2. Gormley, S. E., Swain, D. P., High, R. E. N. E. E., Spina, R. J., Dowling, E. A., Kotipalli, U. S., and Gandrakota, R. (2008). Effect of intensity of aerobic training on VO2max. Medicine & Science in Sports & Exercise, 40(7):1336-1343.3. Schoenfeld, B., and Dawes, J. (2009). High-intensity interval training: Applications for general fitness training. Strength & Conditioning Journal, 31(6):44-46.4. Caspersen, C. J., Powell, K. E., and Christenson, G. M. (1985). Physical activity, exercise, and physical fitness: definitions and distinctions for health-related research. Public Health Reports, 100(2):126.5. King J., Broeder C., Browder K., and Panton L. (2002). A comparison of interval vs. steady-state exercise on substrate utilization in overweight women. Medicine & Science in Sports & Exercise, 34:S130.6. Batacan, R. B., Duncan, M. J., Dalbo, V. J., Tucker, P. S., and Fenning, A. S. (2017). Effects of high-intensity interval training on cardiometabolic health: a systematic review and meta-analysis of intervention studies. British Journal of Sports Medicine, 51(6):494-503.7. Boutcher SH. High-intensity intermittent exercise and fat loss. Journal of Obesity, 2011.8. Perry CG., Heigenhauser GJ., Bonen A., and Spriet LL. (2008). High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle. Applied Physiology, Nutrition, and Metabolism 33:1112-1123.9. Blackburn, G. (1995). Effect of degree of weight loss on health benefits. Obesity Research, 3(S2):S211-S216.10. Guiney, H., and Machado, L. (2013). Benefits of regular aerobic exercise for executive functioning in healthy populations. Psychonomic Bulletin & Review, 20(1):73-86.11. DiLorenzo, T. M., Bargman, E. P., Stucky-Ropp, R., Brassington, G. S., Frensch, P. A., and LaFontaine, T. (1999). Long-term effects of aerobic exercise on psychological outcomes. Preventive Medicine, 28(1):75-85.

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• Pipeline is a surf-inspired cardio workout that is aimed at helping improve balance, lateral movement, core activation and cardiovascular endurance.• Pipeline is a cardio-based workout that consists of 9 stations.• This workout follows a follow the leader style movement system. Members move in numerical order through all 9 stations, once the member reaches station 9 they continue to station 1.• The timing for Pipeline is 40 seconds of work, 20 seconds of rest, completing 1 set at each station and 4 laps through the room.• There are no hydration breaks in Pipeline.

Pipeline is a surf-inspired cardio workout that is aimed at helping improve balance, lateral movement, core activation and cardiovascular endurance.

MEMBERS 27 (3 PER STATION)

STATIONS 9

PODS 1

MOVEMENT FOLLOW THE LEADER

TIMING OPTION 1WORK REST SETS LAPS 40 20 1 4

TIMING OPTION 2WORK REST SETS LAPS 45 15 1 4

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• Triple Double is unique due to its gruelling 3:1 work to rest ratio.• Triple Double is a cardio-based workout that consists of 9 stations.• This workout follows a follow the leader style movement system. Members move in numerical order through all 9 stations, once the member reaches station 9 they continue to station 1.• The timing for Triple Double is 30 seconds of work and 10 seconds of rest, completing 3 sets at each station and 2 laps of the room.• There is a 60 second hydration break in between the 2 laps.

Triple Double is a cardio-based workout with a gruelling 3:1 work to rest ratio.


STATIONS 9

PODS 1

MOVEMENT FOLLOW THE LEADER

TIMING

WORK REST SETS LAPS 30 10 3 2

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RESISTANCE:F45 resistance workouts are an effective method for promoting both fitness and health benefits, and should be included as part of a well-rounded exercise program. These workouts emphasise mechanical loading rather than physiological loading and use a range of free- and body-weight compound movements that follow functional training principles. Whist the relationship between resistance training variables is complex, the characteristics of resistance workouts can be manipulated to achieve a specific training outcome (i.e. muscular strength, hypertrophy, endurance, power, coordination and balance). Functional Training: A classification of exercise which involves training for activities performed in everyday life. Exercises are typically resistance-based and designed to reflect movements that are specific to the environmental context of the individual.

Resistance training is strongly associated with improved musculoskeletal function and contributes to an individual’s overall physical capacity [1]. Resistance training induces skeletal muscle growth (muscular hypertrophy), neural adaptation and accompanying improvements in muscular strength [2]. Previous research supports the notion that greater muscular strength can enhance the ability to perform general sports skills such as jumping, sprinting and change of direction [3]. Resistance training is also associated with enhanced neuromuscular function and reduced injury rates [3]. In addition to the obvious advantage in a variety of sporting contexts, it is widely recognised that muscular strength is a fundamental physical trait necessary for health, functional ability and enhanced quality of life [2]. For example, improvements in muscular strength and balance have been associated with relief of chronic lower back pain [4].

Extensive research has also shown that resistance training influences other health-related benefits [5]. Resistance training results in reductions in fat mass through increases in lean tissue mass and basal metabolic rate [4]. High volume workouts with short rest periods using large muscle groups appear to be the most conducive for fat reduction [4]. The associated fat loss through resistance training has been linked with a range of additional health-related benefits including reductions in blood pressure and improvements in cholesterol profile and insulin sensitivity [4]. Resistance training has also been shown to provide a stimulus for bone adaptation leading to increases in bone mineral density and reduced risk of osteoporosis and fractures [5]. Additionally, resistance training has been shown to have a significant impact on mental health outcomes. Specifically, reductions in anxiety and depression symptoms and improvements in sleep quality and self-esteem [6].

1. Kraemer, W. J., and Ratamess, N. A. (2004). Fundamentals of resistance training: progression and exercise prescription. Medicine & Science in Sports & Exercise, 36(4):674-688.2. Bird, S. P., Tarpenning, K. M., and Marino, F. E. (2005). Designing resistance training programmes to enhance muscular fitness. Sports Medicine, 35(10):841-851.3. Suchomel, T. J., Nimphius, S., and Stone, M. H. (2016). The importance of muscular strength in athletic performance. Sports Medicine, 46(10):1419-1449.4. Kraemer, W. J., Ratamess, N. A., and French, D. N. (2002). Resistance training for health and performance. Current Sports Medicine Reports, 1(3):165-171.5. Feigenbaum, M. S., and Pollock, M. L. (1999). Prescription of resistance training for health and disease. Medicine and Science in Sports & Exercise, 31(1):38-45.6. O’Connor, P. J., Herring, M. P., and Caravalho, A. (2010). Mental health benefits of strength training in adults. American Journal of Lifestyle Medicine, 4(5):377-396.

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• Angrybird is a pod-specific super-set workout that uses varying timing and tempo. Pod 1 is always lower body, pod 2 is always upper body and pod 3 is always abs/core/rotation focused.• Angrybird is a resistance-based workout that consists of 15 stations.• This workout follows a pod style movement system. Members move in numerical order through their pods, eg station 1 moves to station 2, station 2 moves to station 3, station 3 moves to station 4, station 4 moves to station 5 and station 5 moves to station 1. Members complete 1 set at each station and 3 laps through each pod.• The timing for Angrybird varies on each lap: • Lap 1 is 40 seconds of work and 15 seconds of rest • Lap 2 is 35 seconds of work and 20 seconds of rest • Lap 3 is 20 seconds of work and 10 seconds of rest• There is a 60 second hydration break at the completion of each pod.

Angrybird is a super-set, resistance-based workout that uses varying timing and tempo, as well as pod-specific exercises to build strength throughout the whole body.


STATIONS 15

PODS 3

MOVEMENT POD BASED

TIMING WORK REST SETS LAP 1 40 15 1LAP 2 35 20 1LAP 3 20 10 1

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• GOAT is an agonist/antagonist resistance-based, combo set workout.• GOAT is a resistance-based workout that consists of 15 stations (with 6 combo set stations).• This workout follows a pod style movement system.• Pod 1 and 2 are combo set-based pods. Members move through each combo station, e.g. stations 1a & 1b move to station 2a & 2b, stations 2a & 2b move to station 3a & 3b, stations 3a & 3b move to station 1a & 1b. Members complete 1 combo set at each station and 2 laps through the pod.• The timing for GOAT varies on each lap. • Lap 1: 60 seconds of work and 20 seconds of rest, completing 1 combo set at each station. • Lap 2: 30 seconds of work, 10 seconds of rest, completing 1 combo set at each station.• Everyone in pod 3 does the same exercise. Members complete 1 set at each station and 4 laps through the pod. • Lap 1: 60 seconds of work and 20 seconds of rest, completing 1 set at each station. • Lap 2: 60 seconds of work, 20 seconds of rest, completing 1 set at each station. • Lap 3: 30 seconds of work, 10 seconds of rest, completing 1 set at each station. • Lap 4: 30 seconds of work, 10 seconds of rest, completing 1 set at each station.• There is a 60 second hydration break at the completion of each pod.

GOAT is a resistance-based workout that uses combo sets to target the agonist/antagonist muscles.


STATIONS 15 (6 COMBO STATIONS + 3 STATIONS IN POD 3)

PODS 3

MOVEMENT POD BASED

TIMINGPODS 1&2 WORK REST SETS LAP 1 60 20 1LAP 2 30 10 1

POD 3 WORK REST SETS LAP 1 & 2 60 20 1LAP 3 & 4 30 10 1

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8 5B 5A 2B 2A

7 4B 4A 1B 1A

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• The Piston alternates resistance exercises between upper body and lower body as well as the force that is required to execute the movement.• The Piston is a resistance workout that consists of 12 stations.• This workout follows a racetrack style movement system. Members move in numerical order through all 12 stations. Eg station 1 moves to station 2, station 2 moves to station 3 and so on. Once the member reaches station 12 they continue to station 1. Members complete 1 set at each station and 3 laps through the room.• The timing for The Piston changes on each lap: • Lap 1 - 35 seconds of work with 25 seconds of rest, 1 set at each station • Lap 2 - 35 seconds of work with 25 seconds of rest, 1 set at each station • Lap 3 - 40 seconds of work with 20 seconds of rest, 1 set at each station.• There is a 45 second hydration break after each completed lap.

The Piston alternates resistance exercises between upper body and lower body as well as push/pull movements for a balanced, full body strength session.


STATIONS 12

PODS 1

MOVEMENT RACETRACK

TIMING WORK REST SETS LAP 1 35 25 1LAP 2 35 25 1LAP 3 40 20 1

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HYBRID:F45 Hybrid workouts combine elements from cardio and resistance workouts to promote improvements in aerobic fitness, body composition and general health. Combining aerobic and resistance training into a single workout is a time-efficient method that assists individuals in meeting current physical activity recommendations. This form of concurrent training has been suggested to maximise both peripheral muscle and central cardiorespiratory adaptation and develop overall functional capacity [1]. It has been demonstrated that concurrent training significantly improves aerobic adaptations such as maximal oxygen uptake (VO2max), maximal aerobic speed and time to exhaustion [2]. Concurrent training has also been associated with resistance specific adaptations such as muscle hypertrophy and increased neural adaptation (i.e. contractile force) [1].

The benefits of concurrent aerobic and resistance training extend to include positive changes in body composition including simultaneous decreases in fat mass and increases in fat-free mass [3]. Consequently, concurrent training has been suggested to be an effective workout strategy for improving metabolic function and increasing resting metabolic rate [3]. Such improvements in fitness and body composition have been shown to be protective against chronic lifestyle diseases such as cardiovascular disease and type 2 diabetes [4]. Additionally, concurrent aerobic and resistance training has also been shown to positively influence mental health by decreasing stress and depression and improving quality of life [5].

1. Wong, P. L., Chaouachi, A., Chamari, K., Dellal, A., and Wisloff, U. (2010). Effect of preseason concurrent muscular strength and high-intensity interval training in professional soccer players. The Journal of Strength & Conditioning Research, 24(3):653-660.2. Chtara, M., Chamari, K., Chaouachi, M., Chaouachi, A., Koubaa, D., Feki, Y., and Amri, M. (2005). Effects of intra-session concurrent endurance and strength training sequence on aerobic performance and capacity. British Journal of Sports Medicine, 39(8):555-560.3. Dolezal, B. A., and Potteiger, J. A. (1998). Concurrent resistance and endurance training influence basal metabolic rate in non-dieting individuals. Journal of Applied Physiology, 85(2):695-700.4. Donges, C. E., Duffield, R., Guelfi, K. J., Smith, G. C., Adams, D. R., and Edge, J. A. (2013). Comparative effects of single-mode vs. duration-matched concurrent exercise training on body composition, low-grade inflammation, and glucose regulation in sedentary, overweight, middle-aged men. Applied Physiology, Nutrition, and Metabolism, 38(7):779-788.5. Atlantis, E., Chow, C. M., Kirby, A., and Singh, M. F. (2004). An effective exercise-based intervention for improving mental health and quality of life measures: a randomized controlled trial. Preventive Medicine, 39(2):424-434.

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• 3-Peat is a 45-minute fitness challenge that tests all facets of functional training, and is designed for members’ preparation for the F45 Playoffs.• 3-Peat is a hybrid-based workout that consists of 10 stations.• This workout follows a racetrack style movement system. Members move in numerical order through all 10 stations, once the member reaches station 10 they continue to station 1.• The timing for 3-Peat is 45 seconds of work and 15 seconds of rest, completing 1 set at each station and 3 laps of the room.• There is a 2 minute hydration break after each completed lap.• Each member needs a scorecard and a pen to mark their own score for each round.• At each station the member has a target. If the target is achieved, the member scores 1 point. If the targetis not achieved, the member scores 0 points. After the 3 rounds the member counts up how many points they scored out of 30.

3-Peat is a 45-minute fitness challenge that tests all facets of functional training. The focus of this session is for an individual to test their own fitness levels rather than compete against others in the room.


STATIONS 10

PODS 1

MOVEMENT RACETRACK

TIMING


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• SoCal is a hybrid, 60 minute workout designed for your Saturday sessions, mixing up cardio, agility, resistance, power and core-based movements, as well as a fun team training-style reel finisher after each completed pod.• There are 2 pods with 6 exercises in each pod. • Members will do 1 set at each station and 3 laps of each pod with decreasing timing: • Lap 1 - 60 seconds of work and 30 seconds of rest • Lap 2 - 40 seconds of work and 20 seconds of rest • Lap 3 - 20 seconds of work and 10 seconds of rest• Members will then finish their pod by all completing 4 rounds of 3 bodyweight exercises together, staying wherever they are in the pod and following the reel format on the screens. The timing of these reel exercises will be: • Round 1 - 30-30-30 / 10 rest • Round 2 - 20-20-20 / 10 rest • Round 3 - 20-20-20 / 10 rest • Round 4 - 20-20-20 / 10 rest• There is a 60 second hydration break after each completed lap.

Are you ready to launch into the weekend SoCal-style? The next 60 minutes will be loaded with cardio, strength, agility, power and core. You’re in for a special treat with some team training-style finishers at the end of each pod. This workout will get your heart rate soaring like the SoCal summer heat!

MEMBERS 36

STATIONS 12

PODS 2

MOVEMENT POD BASED

TIMING LAP 1 - 60/30 LAP 2 - 40/20 LAP 3 - 20/10 + 4 rounds of 3 x bodyweight exercises at the end of each pod with timing: 30-30-30 / 10 rest 20-20-20 / 10 rest 20-20-20 / 10 rest 20-20-20 / 10 rest

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• T10 is the perfect hybrid session that alternates between resistance and functional cardio exercises, for a balanced full-body workout.• T10 is a hybrid-based workout that consists of 10 stations.• This workout follows a racetrack style movement system. Members move in numerical order through all 10 stations, once the member reaches station 10 they continue to station 1.• The timing for T10 is 40 seconds of work and 15 seconds of rest, completing 1 set at each station and 4 laps of the room.• There is a 30 second hydration break after each completed lap.

T10 is a strong favorite among members and trainers alike! It is the perfect hybrid session that alternates between resistance and functional cardio exercises, for a balanced, full-body workout.


STATIONS 10

PODS 1

MOVEMENT RACETRACK

TIMING


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RECOVERY:Welcome to the F45 Training Functional Flexibility Recovery Sessions. These sessions are designed to complement your F45 Training sessions and be programmed after your last Hollywood session on Saturdays. These recovery sessions will promote stretching techniques, joint mobilisation, and improved flexibility for your members.

BENEFITS:These sessions use a combination of passive and active exercises and stretching techniques designed to improve flexibility, range of motion, and posture. This is a low-intensity, slow and controlled session with an emphasis on postural awareness and body alignment. These sessions can be used by members as a corrective, preventative and recovery strategy.

SCIENCE:Mobility and flexibility are essential components of physical fitness. Muscles shorten from poor postural habits, ageing and a sedentary lifestyle. Muscles also shorten after exercise, which can cause muscle soreness, pain and stiffness. Improvements in flexibility help to improve range of motion and decrease the risk of injury. Whilst the immediate effects of acute static stretching on physical performance are limited, chronic stretching has been reported to improve performance of functional tasks (i.e. jump, sprint, stretch-shortening cycle tasks).

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HOW TO MAKE YOUR INTROS EXCELLENT

Get members’ attention at the 90 second countdown and ask them to line up on the track.

Speak loudly with confidence and clarity.

Be dynamic and earn their attention.

Repeat the workout information to reduce confusion.

Already know who is new and address them by name if possible.

Encourage teamwork and high-fives.

Demonstrate exercises with pristine form and facing the tvs.

Mention exercise regressions and progressions for each station.

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WORKOUT SCRIPT

3 PEAT 45 / 15 / 1 / 3

1 Hey Team! Welcome to F45! Today’s workout is 3-Peat. 3-Peat is a comprehensive fitness challenge to prepare you for the F45 Playoffs. My name is [NAME] and this is [NAME], we’ll be taking you through today’s class.

2 Do we have anyone new to F45? Great, welcome to the team, everyone please introduce yourself to the new F45ers!

3 Do we have any injuries? Ok, I’ll come talk to you during the warm up.

4 The timing for 3-Peat is 45 seconds of work and 15 seconds of rest, 1 set at each station, and 3 laps around the room.

5 So, that’s 1 set at station on and 1 set at station 2 all the way around the room then back to where you started for a second and third lap.

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WORKOUT SCRIPT

ANGRYBIRD

LAP 1 40 / 15 / 1 LAP 2 35 / 20 / 1 LAP 3 20 / 10 / 1

1 Hey Team! Welcome to F45! Today’s workout is Angrybird. Angrybird is a super-set resistance workout with varying timing and tempo in each of the 3 laps. My name is [NAME] and this is [NAME], we’ll be taking you through today’s class.



4 The timing for Angrybird changes on each lap. Lap 1 is slow and heavy with 40 seconds of work and 15 seconds of rest, 1 set at each station, then a moderate pace in lap 2 with 35 seconds of work, 20 seconds of rest, 1 set at each station. Then fast and light work in lap 3 with 20 seconds of work, 10 seconds of rest, 1 set at each station.

5 So that’s 3 laps through each pod, with varying time and tempo on each lap so be sure to pay attention to the timer.

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WORKOUT SCRIPT

GOAT

PODS 1 & 2: Lap 1 60 / 20 / 1 / 1 Lap 2 30 / 10 / 1 / 1

POD 3: 60 / 20 / 1 / 2 30 / 10 / 1 / 2

1 Hey Team! Welcome to F45! Today’s workout is GOAT. GOAT is a resistance-based combo set workout. My name is [NAME] and this is [NAME], we’ll be taking you through today’s class.



4 The timing for GOAT varies on each lap.

In Pods 1 and 2

- Lap 1: 60 seconds of work and 20 seconds of rest, completing 1 combo set at each station. - Lap 2: 30 seconds of work, 10 seconds of rest, completing 1 combo set at each station.

In Pod 3 everyone does the same exercise. - Lap 1: 60 seconds of work and 20 seconds of rest, completing 1 set at each station. - Lap 2: 60 seconds of work, 20 seconds of rest, completing 1 set at each station. - Lap 3: 30 seconds of work, 10 seconds of rest, completing 1 set at each station. - Lap 4: 30 seconds of work, 10 seconds of rest, completing 1 set at each station.

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WORKOUT SCRIPT

PIPELINE

TIMING OPTION 1: 40 / 20 / 1 / 4

1 Hey Team! Welcome to F45! Today’s workout is Pipeline. Pipeline is a surf-inspired cardio workout. My name is [NAME] and this is [NAME], we’ll be taking you through today’s class.



4 The timing for today’s Pipeline is 45 seconds of work and 15 seconds of rest, 1 set at each station, and 4 laps through the room.

5 So, that’s 1 set at station 1, 1 set at station 2, and 1 set at station 3, all the way through all 9 stations. Then back to where you started for your second, third, and fourth lap around the room.

TIMING OPTION 2: 45 / 15 / 1 / 4

1 Hey Team! Welcome to F45! Today’s workout is Pipeline. Pipeline is a surf-inspired cardio workout. My name is [NAME] and this is [NAME], we’ll be taking you through today’s class.



4 The timing for today’s Pipeline is 40 seconds of work and 20 seconds of rest, 1 set at each station, and 4 laps through the room.

5 So, that’s 1 set at station 1, 1 set at station 2, and 1 set at station 3, all the way through all 9 stations. Then back to where you started for your second, third, and fourth lap around the room.

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WORKOUT SCRIPT

THE PISTON

LAP 1 35 / 25 / 1 LAP 2 35 / 25 / 1 LAP 3 40 / 20 / 1

1 Hey Team! Welcome to F45! Today’s workout is The Piston. The Piston is a balanced, full body resistance workout with timing variations on each lap. My name is [NAME] and this is [NAME], we’ll be taking you through today’s class.



4 The timing for The Piston changes on each lap.

- Lap 1 with 35 seconds work, 25 seconds of rest, 1 set at each station.

- Lap 2 with 35 seconds of work, 25 seconds of rest, 1 set at each station.

- Lap 3 is 40 seconds of work, 20 seconds of rest, 1 set at each station.

5 So that’s 3 laps around the room, with the timing changing on each lap.

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WORKOUT SCRIPT

SOCAL

WORKOUT: Lap 1 - 60/30 Lap 2 - 40/20 Lap 3 - 20/10

REELS: 30-30-30 / 10 rest 20-20-20 / 10 rest 20-20-20 / 10 rest 20-20-20 / 10 rest

1 Hey Team, welcome to F45! Today’s workout is SoCal ––our new 60 minute Saturday hybrid session. My name is <NAME> and this is <NAME> and we’ll be taking you through today’s session.

2 Do we have anyone new to F45? Great, welcome to the team, everyone please introduce yourself to the new F45ers! Do we have any injuries? Ok, I’ll come talk to you during the warm up.

3 SoCal has 2 pods, with 6 stations in each pod. We’re doing 1 set on each station and 3 laps through each pod with the following timing:

- Lap 1 - 60 seconds of work and 30 seconds of rest



4 At the end of each pod, stay wherever you are because we’ll also have a bonus of 3 bodyweight exercises that will show up on the TVs in a reel format (like the warm up) that you’ll do together with everyone in the room, and we’ll do 4 rounds of these 3 exercises. For the reels, we’ll work for: Round 1 - 30 seconds each with 10 seconds rest Rounds 2, 3 and 4 - 20 seconds each with 10 seconds rest

5 After that, there’s a 60 second hydration break while you move to the next pod.

6 So, that’s 1 set at each station and 3 laps through each pod, then 4 rounds of 3 bodyweight exercises. Then a quick hydration break while we move to the next pod. Don’t worry if you forget, we’ll be here to remind you and help you along the way!

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WORKOUT SCRIPT

T10

40 / 15 / 1 / 4

1 Hey Team! Welcome to F45! Today’s workout is T10. T10 is a hybrid workout with a perfect split of cardio and resistance based exercises. My name is [NAME] and this is [NAME], we’ll be taking you through today’s class. Tokyo Disco is a resistance workout with all upper body exercises in one pod and all lower body exercises in the other pod.



4 The timing for T10 is 40 seconds of work and 15 seconds of rest, 1 set at each station, and 4 laps around the room.

5 So, that’s 1 set at station 1, 1 set at station 2, 1 set at station 3, all the way to station 10. Then back to where you started for a second, third, and fourth lap.

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WORKOUT SCRIPT

TRIPLE DOUBLE

30 / 10 / 3 / 2

1 Hey Team! Welcome to F45! Today’s workout is Triple Double - a cardio based workout with short, sharp sets of plyometric, agility and aerobic conditioning-focused exercises. My name is [NAME] and this is [NAME], we’ll be taking you through today’s class.



4 The timing for today’s Triple Double is 30 seconds of work and 10 seconds of rest, 3 sets at each station, and 2 laps through the room.

5 So, that’s 3 sets at station 1, 3 sets at station 2, all the way through to station 9, then a short hydration break and back to where you started for a second lap.

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