F45訓練生於澳大利亞，結合了高強度間歇訓練（HIIT），巡迴訓練和功能訓練。 我們計劃的鍛煉變化使我們的成員不斷挑戰，渴望成長並樂在其中。
F45訓練生於澳大利亞，結合了高強度間歇訓練（HIIT），巡迴訓練和功能訓練。 我們計劃的鍛煉變化使我們的成員不斷挑戰，渴望成長並樂在其中。
週一，三， 五
在F45，我們希望鍛煉包括使用不同的系統以最大程度地燃燒脂肪。 我們特別策劃的有氧運動將使用等速運動，定時和速度來鍛煉您的有氧和無氧系統，從而燃燒脂肪，增強肌肉和促進新陳代謝。 將您最好的帶入這些高能量訓練，真正考驗您的耐力！
22 one of F45’s most infamous cardiovascular workouts, with longer sets and shorter rest periods to get you breathing heavy and feeling the burn (up to 1,000 calories of it, actually). Total-body cardio movements come together with elements of core strengthening to make 22 a dynamic, exciting session that will keep you guessing. Bring an extra towel for this one, it will get sweaty.
Abacus is an F45 favorite that is cardio-focused with fewer stations and a twist: increasing work time, then decreasing work time over the workout duration. Climbing and descending repetitions in this fitness pyramid is a fun, intense test of your cardio capacity. Don’t underestimate the simplicity of this 6-station session; Abacus will leave you drenched and gasping, asking where all those inches on your waistline disappeared to.
Athletica is a declaration of war against body fat. This is no slow and steady walk in the park, it’s an intense cardio workout designed to establish and build a strong aerobic foundation, pushing you into the fat-burning zone and sculpting a lean, toned body. TLDR: summer body here we come!
Bears is a staple F45 cardio-based session that relies on explosive, plyometric training using little more than your own body weight as resistance. This emphasis on power and stability with longer work periods packs a powerful cardio punch, so don’t be surprised if your arms and legs are still shaking hours later.
週二， 四，六
阻力訓練對於建立肌肉質量和骨骼密度至關重要。 我們的力量訓練使用功能性運動模式來幫助我們的成員增加肌肉質量，從而每天燃燒更多的卡路里。 每種阻力訓練的目的都是針對力量和穩定性，以形成堅實功能強度基礎，從而使肌肉更強壯，更瘦。
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.
週六
嘗試我們的綜合課程！ 包括有氧運動， 抗性，靈活與主要肌肉訓練動作保證提高忍耐力，加速新陳代謝，增強力量。 挑戰身心訓練。
3-Peat is an intense workout integrating a mix of movements that will test your power, agility, and cardiovascular endurance. One of the only F45 workouts where we count our reps, 3-Peat lets you find your best and beat it. The result: a broader insight into your overall fitness, allowing you to set goals and crush them for sustained, noticeable (brag-worthy) improvements over time.
The climax of the week; DJ pumping, electric atmosphere, 60 minutes of focus combining the best of strength, cardio, agility, speed, power and high 5’s galore. The pinnacle showcase of F45 right here.
Loyals is a hybrid style workout, hitting the best of both cardio and resistance movements at a respective 2:1 ratio. During the Loyals workout you will experience muscle fatigue, and a rigorous test of muscle endurance and aerobic threshold.
The focus of this highly functional hybrid style workout is to unleash the inner functional athlete in you. Combining functional cardio, functional resistance and bodyweight training, this workout will test all participants.