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INCREASE MUSCLE MASS
RESISTANCE
Push back on average and get elite, full-body resistance training that will leave you feeling your absolute best. Our F45 strength training classes use functional movement patterns to help our members to increase their muscle mass, and in turn, burn more calories long after your workout ends.
RESISTANCE WORKOUTS
RESISTANCE
Apollo
Apollo takes the Titans format to the next level. You decide your journey, with an upper body exercise and a lower body exercise at every station. Build your own path, hit your strength goals.
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RESISTANCE
Tokyo Disco
Tokyo Disco uses overload techniques across 12 stations in 2 pods, targeting either only lower body or upper body-based movements.
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RESISTANCE
Iceberg
Iceberg is a resistance-based workout with one clear goal – increasing time under tension that also incorporates paused-based movements to focus on technique & quality movement.
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Fusion
Your ultimate resistance journey! This workout gives you the power to tailor every move to your goals. Choose the upper or lower body exercises that challenge you the most, and work your way down the room with purpose and determination.
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Fifty Fifty
Fifty Fifty is a split resistance workout designed for the ‘build’ phase. You choose your own adventure! Upper body. lower body or both, you chose which exercise to perform at each station.
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RESISTANCE
Titans
Titans is the elevated workout to F45’s classic – Romans. Train with the gods and raise your strength capabilities to the ultimate level.
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RESISTANCE
Double Down
Double Down is a resistance-based workout built to push similar muscle groups through superset exercises and F45 tv’s innovative time under tension guide.
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Two Fold
Two Fold is a split resistance workout designed for the Peak series. Members can choose their target muscle group at each station: upper body or lower body. The focus of the workout is a main ‘peak’ lift in Pod 2.
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RESISTANCE
Maximus
123Step into the arena with Maximus–– our new weightlifting- inspired session. Work your whole body through all of the big lifts and finish strong at the end of each pod with your fellow gladiators by your side.
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RESISTANCE
Liberty
Liberty is our first 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 as we sweat it out together.
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Hammer
It’s time to bring the build strength with Hammer! This split resistance workout puts you in control, letting you choose between upper or lower body exercises at each station. Build serious strength with stimulus-specific work, then finish each set with full-range movement to fire up your muscles. Designed to maximize muscle growth and test your limits.
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RESISTANCE
Drift
Drift – the hybrid workout that keeps you moving! This AMRAP challenge pushes you to drift between two exercises, completing as many rounds as possible in the time. As the clock winds down, the reps decrease, but the intensity ramps up. It’s your chance to lift your game, find your rhythm, and push the pace to match—or beat—your previous rounds. Stay focused, move fast, and see how far you can go!
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Duo
Duo is a Base Phase workout with each station featuring two movements—one for the upper body, one for the lower. The choice is yours! Pick the exercise that challenges you most, aligns with your goals, and pushes your strength to the next level. Step up, and own your workout!
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PHOENIX
PHOENIX is a renewing full-body strength session—designed to help you rise with power, stability, and confidence. Whether you’re rebuilding your foundation or expanding your base, this workout targets every major muscle group with intent. Expect structured sets, smart progressions, and strength that lasts well beyond the session
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RESISTANCE
Wingman
Wingman is a partnered, resistance-based workout that uses super-set and overload techniques for a controlled, effective workout. Bring your best wingman along for a little extra motivation!
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RESISTANCE
All Star
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.
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RESISTANCE
Angry Bird
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.
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RESISTANCE
Mkatz
A completely different test for those looking to build quality lean muscle mass. We want to challenge muscles on different angles, with different timing, and various tempos. You will love the drop set nature of this workout.
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RESISTANCE
Moon Hopper
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.
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RESISTANCE
Panthers
Panthers is one of the F45 originals – a classic resistance- based session designed to build strength and induce muscle fatigue.
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RESISTANCE
Pegasus
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.
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RESISTANCE
Red Diamond
Red Diamond is a unique blend of two of F45 Training’s most successful resistance-based workouts, with a grueling timed system. Four sets on each station will work your muscles to overload in this full body strength session.
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RESISTANCE
Renegade
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.
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RESISTANCE
Romans
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.
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