HEROES HOLLYWOOD Heroes Hollywood is a grueling 60-minute Hollywood session with a partnered kicker!
F45 WORKOUTS
F45 Training is functional fitness – a blend of strength, cardio, recovery, and hybrid training, making one powerful system. Our workouts are designed to help you move better, feel stronger, and crush every goal. Your next favorite workout starts here. Let’s go.
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Discover the research that powers every rep
Science behind our workouts
The F45 training programming employs a structured Series Programming approach, designed to optimize physiological adaptation and skill development over time. This overarching program is strategically divided into three distinct phases, each with a specific training emphasis: Base, Build, and Peak.
1
Base Phase
Experience the ultimate in recovery with our Cold Plunge. This full-body immersion in cold water helps reduce inflammation, speed up muscle recovery, and boost circulation.
2
BUILD Phase
Detoxify and rejuvenate with our Infrared Sauna therapy. Using infrared light to penetrate deep into your skin, this treatment promotes relaxation of muscles, improves circulation, and enhances muscle recovery, while aiding in detoxification.
3
BUILD Phase
Enhance your recovery with Hyperice, the cutting-edge in percussive therapy. Hyperice can reduce muscle soreness and help lead to increased flexibility and range of motion.
WHY F45 WORKS
Each phase of the F45 training workout is intentionally crafted by our Performance Programming Team to align with specific training goals. Individual exercises are meticulously curated to enhance the focus of the session while supporting the overarching objectives of the current phase. This strategic approach is grounded in the Series Programming framework, designed for every workout to deliver purpose, progression, and results.
CARDIO
Our specially curated cardio workouts use plyometric movements to combine timing and tempo to blast
both your aerobic and anaerobic systems. Designed to push you into new territory, no matter your
fitness level.
HOW IT WORKS
Activating your aerobic and anaerobic energy systems, these dual-system, high-energy workouts are
designed to build stamina and endurance.
WHY IT WORKS
Cardio workouts aim to maximize fat burn and create a metabolic boost with each session. The
combination of intensity, movement variety, and interval timing helps build cardiovascular stamina
to help support overall athletic performance.
WHAT YOU’LL FEEL
Get ready for an adrenaline rush! Energy surging and muscles firing on all cylinders. Bring your
A-Game to build stamina and endurance, but listen to your body – your trainer can help you make
essential modifications.
HYBRID
Our specially curated cardio workouts use plyometric movements to combine timing and tempo to blast
both your aerobic and anaerobic systems. Designed to push you into new territory, no matter your
fitness level.
HOW IT WORKS
Activating your aerobic and anaerobic energy systems, these dual-system, high-energy workouts are
designed to build stamina and endurance.
WHY IT WORKS
Cardio workouts aim to maximize fat burn and create a metabolic boost with each session. The
combination of intensity, movement variety, and interval timing helps build cardiovascular stamina
to help support overall athletic performance.
WHAT YOU’LL FEEL
Get ready for an adrenaline rush! Energy surging and muscles firing on all cylinders. Bring your
A-Game to build stamina and endurance, but listen to your body – your trainer can help you make
essential modifications.
RECOVERY
Our specially curated cardio workouts use plyometric movements to combine timing and tempo to blast
both your aerobic and anaerobic systems. Designed to push you into new territory, no matter your
fitness level.
HOW IT WORKS
Activating your aerobic and anaerobic energy systems, these dual-system, high-energy workouts are
designed to build stamina and endurance.
WHY IT WORKS
Cardio workouts aim to maximize fat burn and create a metabolic boost with each session. The
combination of intensity, movement variety, and interval timing helps build cardiovascular stamina
to help support overall athletic performance.
WHAT YOU’LL FEEL
Get ready for an adrenaline rush! Energy surging and muscles firing on all cylinders. Bring your
A-Game to build stamina and endurance, but listen to your body – your trainer can help you make
essential modifications.
RESISTANCE
Our specially curated cardio workouts use plyometric movements to combine timing and tempo to blast
both your aerobic and anaerobic systems. Designed to push you into new territory, no matter your
fitness level.
HOW IT WORKS
Activating your aerobic and anaerobic energy systems, these dual-system, high-energy workouts are
designed to build stamina and endurance.
WHY IT WORKS
Cardio workouts aim to maximize fat burn and create a metabolic boost with each session. The
combination of intensity, movement variety, and interval timing helps build cardiovascular stamina
to help support overall athletic performance.
WHAT YOU’LL FEEL
Get ready for an adrenaline rush! Energy surging and muscles firing on all cylinders. Bring your
A-Game to build stamina and endurance, but listen to your body – your trainer can help you make
essential modifications.
DOWNLOAD THE F45 APP
WORKOUT ANYWHERE, ANYTIME.
Members can access a library of At Home workout videos in the F45 Training app and access F45 Passport to take classes at eligible studios globally*.
