阻力

锻炼

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

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!

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!

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.

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.

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.

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.

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.

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.