RESISTANCE

Two Fold is a split resistance workout designed for the Peak series. Choose your workout, upper or lower and lift your maximum over 6 sets to reach your peak

Titans is the elevated workout to F45’s classic – Romans. Train with the gods and raise your strength capabilities to the ultimate level.

Wyvern is our split specific resistance workout that will test the courage of even your strongest members. This fiery addition to is designed to utilize pre-fatigue and overloading techniques back to back that will leave members feeling the burn.

Wingman is a partnered, resistance-based session that uses superset and overload techniques for a controlled, effective workout. Bring your best wingman along for a little extra motivation!

Tokyo Disco is a resistance workout that uses overload techniques with a very simple room split; all upper body exercises in one pod and all lower body exercises in the other pod.

The Piston alternates resistance exercises between upper body and lower body, as well as the force behind the movements for a balanced, full body strength session while allowing you to give each station your all.

Lonestar is a unilateral based resistance workout with a movement twist. Work around the room before pivoting in the opposite direction for the second lap! This workout will promote equal strength across the body.

Liberty is our time under tension resistance-based workout where the whole room will work in sync to a specific tempo. This helps us to focus on our form and perfect our technique.

Time to increase that muscular strength with Iceberg, a resistance-based workout with one clear goal – increasing time under tension. We won’t let you sink here, instead we’re incorporating paused-based movements to focus on technique while encouraging those muscle gains.

GOAT – the Greatest Of All Time. This resistance-based workout uses combo sets to target the agonist/antagonist muscles and varying set times to keep you challenged throughout the whole session.

Take your pick! Gemini is the sister workout to Deuces. It is a split-resistance workout where members can choose which workout they do; upper or lower body. This workout has increased working sets that will test your body with muscular overload and strength endurance.

Get ready to commit to the overload principles within Double Down, a resistance-based workout. Push those similar muscle groups through superset exercises with F45tv’s innovative time under tension guide.

Deuces is a split-resistance workout where members can choose which workout they do; upper or lower body. Choose wisely – either workout you choose will ignite a fire within your body!

Benchmark is our resistance benchmark workout. Work as a team to find your lifting capabilities in order to maximise your strength goals.

Alpha provides a heavy-hitting trifecta of hypertrophy (muscle building). Through a tri-set combo and tiered demands at each exercise, members will feel the pump.

All Star’s goals are to get you moving faster and lifting heavier in a workout that uses weights & resistance training to activate fast twitch muscle fibers.  The result: strong, lean muscle mass and enhanced athleticism, improving a your more explosive movements like running and jumping. The burn doesn’t stop after the session ends, as that lean muscle fiber will keep you torching calories long after you’ve left the studio.

Don’t let Angry Bird scare you — it’s a positive shock to the system to build lean muscle, strength, & endurance. The workout is dynamic, using varied tempos and resistance to challenge your body’s upper, lower, and core muscles. The goal is to keep the body guessing, and keep the calories burning even after the workout.

Mkatz is the new drop set workout on the block. A completely different test for those looking to build quality lean muscle mass. Building quality muscle is not only about compound lifting. We want to challenge muscles on different angles, with different timing, and various tempos. You will love the drop set nature of this workout.

Moon Hopper is the latest, insane 18-station resistance workout created by F45. This workout will test the mind, the body and have you bewildered throughout the intense circuit. Quite simply, you just cannot settle into this workout.

Panthers is a resistance-based workout, with the key premise built on overload. Overloading muscles and working towards muscle “fatigue” and “failure” is the primary focus within a Panthers session.

This 45 minute HIIT resistance session will break down muscles to the core. The addition of bodyweight and abdominal sets guarantees the heart is racing throughout this innovative session.

Red Diamond is a resistance-based workout, with the key premise being an exaggerated overload tactic. Taking key points from flagship favourites Romans and Panthers, the result is a tough, uncompromising workout, which will guarantee muscle fatigue. The key focus on this workout will be tempo (the speed at which we perform exercises) and the range of movement. We are extremely excited to launch Red Diamond into our growing network.

Heavy compound lifts and muscular overload is what to expect when entering the studio for a Renegades session. This resistance overload focused session will see you super-setting heavy lifts with the same push or pull movement, whilst also attacking the core as an active recovery.

Romans is F45’s original resistance based workout, consisting of large compound lifts with maximum rest periods. The focus for each member should be to lift as heavy as they can, every single set. Romans is designed to make you stronger and more powerful.