The Fitness Industry is an immense, thriving, multi-billion dollar global industry. From open-platform "Big Box" gyms to sport-specific Training Studios, there is a seemingly endless amount of different types of Training Facilities around the world, all with their own perks and benefits. Around the world, people are demanding new and varying training styles and personalized instruction to reach their Health and Fitness goals.
The F45 Training Co-CEOs struck out to do the impossible: create a Group-Training facility that featured the most dynamic and effective training styles to date. Not only did they seek to find the best types of workouts, but they wanted to find a way to vary those workouts every day and make them accessible to the masses. They envisioned highly-capable, charismatic instructors to lead the workouts to motivate people to reach their potential. They wanted to create a structured, systemized and powerful Training System that could be implemented around the world.
F45 Training workouts are designed to unify the muscle groups of the body and to make you look, move and perform better in all aspects of your life.
Functional Training is the engagement in exercises that mimic or recreate everyday movement. These types of exercises typically involve the use of your full body and multiple muscle groups. This style of training builds and sculpts lean, functional muscle – Lifting, Squatting, Jumping, Twisting, Pulling, Pushing, Punching, Kicking, Rowing, Biking – all of these movements qualify as "Functional"…and all can be found at F45 Training.
No Workout Is Ever The Same
The fixed, 45 minute duration of our workouts exists to provide a timing structure to maximize our members' growth and progress. Our daily workouts vary the amount of exercise stations, the Work Time / Rest Time ratio and the number of repetitions through the "Exercise Circuit" of each day. This provides a challenging workout for our clientele that is always evolving and never the same.
Industry Leading Tech
Our workouts are fueled and organized by the robust technology systems that we have in place in all of our studios. A series of TV's mounted on the front wall of our studios provide an organized, station-by-station diagram for each daily workout. With the guidance and motivation of the F45 Trainers, this system is a visual tool for our members to progress from exercise station to station throughout the workout.
Building A Community
The employment of our Functional Training, Circuit workouts in a Team Training atmosphere is the final factor fueling F45 Training's dynamism. The motivation and encouragement in a Group Training facility create a pulsing, upbeat environment where goals are met and exceeded. Communities promoting fitness, good health and growth are forged in F45 studios around the world and are the source of our strength as an international brand.
Leaders In Functional Training & Sport Science
The F45 Athletics and Peak Performance Department is comprised of leading training professionals, athletes, and exercise scientists from around the world all dedicated to the research and development of F45 Training workouts. Under the guidance of our Co-CEOs, this department is tirelessly investigating current and emerging training concepts as well as tweaking and fine-tuning existing training regimens.
Always Striving For Excellence
All of our workouts are developed through a "Stage and Gate" process. When we formulate a new workout, we test it in one studio. We review and document the results. Revisions are made. We then run the new trial workout in three studios. Following this final testing and revision period, we then release the new workout to the entire F45 Training network. These new workouts are only launched once they've been meticulously honed and perfected by our team in the F45 Athletics and Peak Performance Department. The product of research, testing and refinement, every F45 workout is groomed for excellence. Our laborious fitness investigations yield a vitalizing and robust training platform that continually challenges our members of all fitness levels and abilities.
Meet The Team
Professor Lee Wallace - Chief Support Science Officer
Education: University of Technology, Sydney, AUS. PhD, Exercise Physiology, Bachelor of Human Movement Studies (First Class Honours) Bachelor of Sport and Exercise Management Lee Wallace is a lecturer in Sport and Exercise Science at the University of Technology, Sydney. His primary teaching areas are Functional and Structural Anatomy, Skill Acquisition and Exercise Prescription. Lee finished his Exercise Physiology PhD with a focus on quantifying training loads and modelling performance in athletes. Lee has also completed a First Class Honours Degree in Fatigue and Recovery and has numerous peer-reviewed publications in his areas of research. Lee's research is ongoing in the fields of Training / Performance Systemization, Fatigue / Recovery and Training-load Quantification. Lee is spearheading the research and development of F45 Training's evolving workouts. He is an Exercise Science luminary at the forefront of his field keeping F45 Training in its place as a fitness industry leader.
Charis Barnes - Athletic Director
Certifications: F45 Training Surry Hills Owner; Royal Australian Navy, Physical Training Instructor; SCOTS College 1st XV Trainer; Cert III, Cert IV registered Fitness Professional; BOSU Instructor THUMP Boxing and Kick Boxing Instructor; 14 Year AFL player. Chris is the owner/operator of F45 Surry Hills, and has lived a life dedicated to Fitness and Training. Chris has built and serviced successful fitness studios and a loyal client base for more than 15 years. He has trained clients ranging from every-day athletes to media personalities to elite sportspeople. Chris also worked with some of Australia's finest as a Physical Training Instructor for the Royal Australian Navy for 12 years. In 2015, Chris was recognized as one of F45's top male trainers and has propelled his F45 Surry Hills location to be awarded Leading Studio in Australia (2015) and in New South Wales (2016). Chris' ability to write, tailor and deliver precisely targeted training sessions has earned him a top rank in the F45 network. Chris Barnes' military-inspired discipline, dedication and training savvy are welcomed assets to F45 Training worldwide.
Nathan Mago - Authentic Director
Certifications: Australian Institute of Fitness – Certifications III and IV; TRX Coach – Level 1; Kettlebell Coach – Level 1; Strength / Conditioning – Level 1; Thump Boxing – Level 1. Nathan Mago is a Fitness and Training veteran with more than a decade of Personal Training, Group Training and Programming experience. For the past 3 years, Nathan has been the Head Trainer at F45 Training Neutral Bay (2015 Sydney North Divisional Champions) and was a Top 4 trainer vying for the 2015 F45 Male Trainer of the Year award. Before F45 Training, Nathan spent several years working as a Personal Trainer, Outdoor Bootcamp Instructor and Group Fitness Trainer for the Stadium Fitness Centre at the Sydney Cricket and Sports Ground Trust. Nathan spent 3 years as the Head Strength and Conditioning Coach at the Balmain Rugby Union Club, where he helped fuel their team growth and propel them to 3 Premierships. Nathan also spent several years designing large-scale Corporate Fitness Packages for corporate clients, including the NRL, AFL NSW/ACT and Quantium. Nate's leadership and experience are welcomed assets to F45 Training.
Riley Wafful - Director of Athletic Education
Jamie Shoemark - Trainer, Performance Director
Jade Pearman - UK Franchisee Network Manager
31 Unique & Systemised Programs
Born in Australia, F45 Training merges 3 separate leading-edge fitness training styles into one, consummate and compelling group training experience for its members. F45 Training combines elements of High-Intensity Interval Training (HIIT), Circuit Training, and Functional Training. The fusion of these three training concepts has lead to the development of 31 different, 45 minute workout experiences, with more in development by our F45 Athletics Department. This combination of interval, cardiovascular and strength training has been proven to be the most effective workout method for burning fat and building lean muscle. The variation of our workout programming keeps our members challenged, eager to grow and ready to have fun.
Firestorm: Interval Circuit
There are 54 stations and no getting off. That's because Firestorm is no ordinary high intensity interval circuit. You and 22 comrades will laugh and cry as you work your way around. Meanwhile, your heart will be wondering what it ever did to you to deserve such treatment. Good luck.
Forget everything you've heard of Hollywood, this is the stunt version. 45 minutes of high intensity interval circuits around 27 stations that will put your strength, core stability and cardiovascular endurance under the brightest of spotlights. It's a test of strength and, even more, a test of willpower.
Get leaner, faster and more agile in a 45 minute cardio session that will have you sweating and gasping for air. Meanwhile, your now Zen-like mind will be wondering how the time went so quickly. It's team- based, intense and a great way to rid yourself of 820 calories.
Resistance meets functional movement patterns in a full body burn. And we mean burn. You'll walk out, or possibly crawl, with your body cut like a diamond. Better still, by activating muscle mass you'll burn calories while you sleep. And don't be shy, it's scientifically proven that resistance based training can actually burn more calories than cardio.
Panthers: Functional & Resistance
It's the Royal Flush of training: strength, endurance, combat prowess, cardiovascular and three bucket-loads of sweat. It's hard work and great fun as you learn your true limitations. The session only takes 45 minutes but your endorphins will keep swimming for hours.
They say nothing weak ever came out of Brooklyn and after this session you'll know that's the truth. You'll put your cardiovascular, strength, boxing, MMA and martial arts to the ultimate test, while somehow finding time for a laugh. Unbelievably, this program was designed following popular demand.
22: Paired Cardio
Pray you get a good partner because you'll be going through hell together. But then, apparently that's the best way to heaven. Welcome to the infamous F45 1,000 calorie killer workout. No muscle escapes our attention since muscle tissue burns 15 times as many calories as fat. Even after your session, your metabolism will still be in overdrive. Listen carefully and you'll hear the calories burning.
Wingman: Paired Resistance
Grab a buddy and share the pain as you kick the butts of 800 calories in this supercharged session. 'Believe and squeeze' as you exercise your right to functional movement patterns for resistance. 45 minutes later you'll walk out with improved energy levels (though it may not feel it at the time), higher metabolism and greater endurance.
Trailblazer: Running Club
Running with F45 is like no running you've ever done before. It's organised, challenging and great fun for the entire team. Come kill some kilometres.
Gravity: Body Weight Focus
Gravity is bodyweight training but not as you know it. There's minimal equipment and plenty of functional movement patterns for excellent results including greater mobility and calories burned.
Quarterbacks: Hybrid Cardio, Agility, Resistance, & Plyometric Based
A playbook executed by Russell Wilson is equally as exciting as this workout. Move like Jerry Rice after seeing your fast twitch muscle fibres being re-calibrated by this plyometric workout that activates your phosphate and anaerobic systems.
Pipeline: Stability & Core Focus
Paddling through 14 ft shorebreak sets will become a fitness inevitability if you can get through the F45 pipeline program. Your balance and skill may not allow you to attack a sucky shorebreak set in Waimea but your stability and core will be exponentially improved through this workout.
Docklands: Cardio Based
Feel like you have worked all day on the docks in just 45 mins. Tough, uncompromising and relentless in nature. You will never leave disappointed.
Angry Bird: Resistance Based
Born in Soho, the Angry Bird plots revenge in this frightening workout. The seething flames will leave you sweating inside and out.
Foxtrot: Cardio Based
Back to basics here in this tough, military style resistance system. Don't expect to rest, chit chat, or leave dry. Foxtrot is an EPIC cardio adventure.
Renegade: Resistance Based
Your muscles will be screaming after we superset them over and over. The Renegade will build quality lean muscle that will eat away at unwanted fat. Who wouldn't want to be a Renegade.
3-Peat: Obstacle Challenge
Everybody loves a challenge. What better way to get battle hardened for the playoffs. Don't stress, you will have a team smashing it out with you.
Templars: Paired Cardio
Buddy up for this medieval bonanza. You will be too petrified to leave your partners side for this one. Don't be, the only thing getting sliced and diced will be the fat cells.
Varsity: Cardio Based
This gruelling sister workout of the pipeline will leave you gasping for any form of oxygen you can muster. Pulsating cardio movements through this relentless wave will have you carving in excess of 800 calories per Varsity.
T10: Resistance & Cardio Based
This intense hybrid session will have you guessing all the way. There will be nowhere to hide as every single muscle is under siege.
MVP: Cardio Based
Enter the crazy cardio burn with a real twist. Just when you think you're cruising, we double the intensity and flip the exercises.
Bears: Cardio Based
Follow the leader, and lean on your partner for some inspiration. The split timing mechanism will bring out the inner athlete in all involved.
All Star: Resistance Based
The All Star is an exciting resistance session, using antagonistic muscle pairing techniques to obtain results. Everyone can now be an All Star talent.
Loyals: Resistance & Cardio Based
At F45, you pay a heavy price for being Loyal. You won't regret working through this free flowing, super intense hybrid system.
Pegasus: Resistance Based
X marks the spot in this innovative resistance based system that combines weights, abs and not much resting. Purely designed for long lasting lean muscle mass.
Miami Nights: Resistance, Cardio & Gravity Based
You aint going to Miami Nights for a holiday that's for sure. Unless you want the holiday from hell. Combining functional resistance, functional cardio and bodyweight movement patterns, you will thank us later. Certainly not mid session.
Mkatz: Resistance Based
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.
The sister workout of Brooklyn is here. With the same main aim; to showcase combat simulation with high-intensity cardio moves structured to mimic the training of a fighter. Elements of boxing, MMA, combat and self-defence will be on display.
The climax of the week. Saturday's at F45! The DJ is pumping, electric atmosphere, 60 minutes of high octane training combining the best of strength, cardio, agility, speed and power. Combine that with the high 5's and finally Hollywood has a brother West Hollywood!
The F45 Playoffs is state of the art fitness test combining all of the most important fundamentals of fitness.
disclaimer:pricing and availability subject to change.
F45 Training is the new training technique leaving competition and clients gasping for air. F45 is the most innovative, challenging and systemised team training workout in the world. Come and train like the stars at F45 Training.