INCREASE MUSCLE MASS

RESISTANCE

TUE | THU | SUN

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

Wyvern

TUE | THU | SUN
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.
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RESISTANCE

Wingman

TUE | THU | SUN
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!
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RESISTANCE

Tokyo Disco

TUE | THU | SUN
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.
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RESISTANCE

The Piston

TUE | THU | SUN
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.
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RESISTANCE

Lonestar

TUE | THU | SUN
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.
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RESISTANCE

Liberty

TUE | THU | SUN
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.
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RESISTANCE

Iceberg

TUE | THU | SUN
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.
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RESISTANCE

Goat

TUE | THU | SUN
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.
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RESISTANCE

Gemini

TUE | THU | SUN
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.
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RESISTANCE

Double Down

TUE | THU | SUN
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.
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RESISTANCE

Deuces

TUE | THU | SUN
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!
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RESISTANCE

Benchmark

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

Alpha

TUE | THU | SUN
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.
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RESISTANCE

All Star

TUE | THU | SUN
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

TUE | THU | SUN
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

TUE | THU | SUN
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.
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RESISTANCE

Moon Hopper

TUE | THU | SUN
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

TUE | THU | SUN
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.
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RESISTANCE

Pegasus

TUE | THU | SUN
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

TUE | THU | SUN
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.
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RESISTANCE

Renegade

TUE | THU | SUN
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

TUE | THU | SUN
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.
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F45 Workout Types

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