FIRESTORM
HOLLYWOOD
PANTHERS GRAVITY
ROMANS FLAMINGO
22 BROOKLYN
TRAILBLAZER
WINGMAN
QUARTERBACKS
PIPELINE FOXTROT
DOCKLANDS
ANGRY BIRD
TEMPLARS
RENEGADE 3-PEAT
f45 training
super series 2016
Our philosophy integrates the parts that make a fit and
healthy body. More importantly, it does so in a way that is
motivating, innovative and enjoyable. The programs are
grounded in behaviour movement so they achieve results
while avoiding injury. For us, it’s not enough to track your
workouts and nutrition - you need to know what to do
with the information. As you’ll find, our innovations and
variations do a great job of this.
F45 offers an extensive range of training programs all of
which incorporate a challenge that keeps you involved
and eager for more. We put our experience, expertise
and creativity into every program so you get results and a
great deal of fun.
e
Renegad
super series
2016
firestOrMHOllYWOODpantHersgravitYrOMansflaMingO
22 BrOOKlYntrailBlaZerWingMan
‘‘
I never worry
about diets. The
only carrots that
interest me are the
number you get in
a diamond.
Mae West
firestOrM: functiOnal pOints
interval ○ cardio based
circuit ○ follow the leader style course
○ 45 minute session
There are 54 stations and no getting
off. That’s because Firestorm is ○ 27 to 54 stations
no ordinary high intensity interval ○ timing
circuit. You and 22 comrades will 35sec work : 10sec rest
laugh and cry as you work your way ○ 27 team members
around. Meanwhile, your heart will be
wondering what it ever did to you to
deserve such treatment. Good luck.
QuarterBacKspipeline fOXtrOtDOcKlanDsangrY
BirDteMplarsrenegaDe3-peat
‘‘
I do 5 sit-ups every
morning. May not
sound like much,
but there’s only so
many times you
can hit the snooze
button.
HOllYWOOD: functiOnal pOints
circuit ○ resistance and cardio based
Forget everything you’ve heard of ○ follow the leader style course
Hollywood, this is the stunt version. ○ 60 minute session
45 minutes of high intensity interval ○ 27 to 54 stations
circuits around 27 stations that will
○ timing
put your strength, core stability and
40sec work : 15sec rest
cardiovascular endurance under the
brightest of spotlights. It’s a test of ○ 27 team members
strength and, even more, a test of
willpower.
firestOrMHOllYWOODpantHersgravitYrOMansflaMingO
22 BrOOKlYntrailBlaZerWingMan
‘‘
The second day
of a diet is always
easier than the
first. By the second
day you’re off it.
Jackie Gleason
flaMingO: functiOnal pOints
atHletica ○ cardio based
○ 45 minute session
Get leaner, faster and more agile in
○ 9 stations
a 45 minute cardio session that will
have you sweating and gasping for ○ timing
20sec work : 10sec rest
air. Meanwhile, your now Zen-like
35sec work : 10sec rest
mind will be wondering how the 45sec work : 15sec rest
time went so quickly. It’s team- 40sec work : 20sec rest
based, intense and a great way to 60sec work : 20sec rest
rid yourself of 820 calories. ○ 27 members
QuarterBacKspipeline fOXtrOtDOcKlanDsangrY
BirDteMplarsrenegaDe3-peat
‘‘
My therapist told me
the way to achieve
true inner peace is to
finish what I start. So
far I’ve finished two
bags of M&Ms and a
chocolate cake. I feel
better already.
Dave Barry
rOMans: functiOnal pOints
resistance ○ resistance based
○ 45 minute session
Resistance meets functional
movement patterns in a full body ○ 9 stations
burn. And we mean burn. You’ll walk ○ timing
out, or possibly crawl, with your body 35sec work : 25sec rest
cut like a diamond. Better still, by ○ 27 team members
activating muscle mass you’ll burn
calories while you sleep. And don’t be
shy girls, it’s scientifically proven that
resistance based training can actually
burn more calories than cardio.
firestOrMHOllYWOODpantHersgravitYrOMansflaMingO
22 BrOOKlYntrailBlaZerWingMan
‘‘
I decided to take an
aerobics class. I bent…
twisted… gyrated…
jumped up & down…
and perspired for a half
an hour. But by the time
I got my tights on….
the class was over!
pantHers: functiOnal pOints
functiOnal & ○ resistance based
resistance ○ 45 minute session
○ 14 stations
It’s the Royal Flush of training:
strength, endurance, combat prowess, ○ timing varies
cardiovascular and three bucket-loads 35sec work : 20sec rest
of sweat. It’s hard work and great ○ 28 team members
fun as you learn your true limitations.
The session only takes 45 minutes but
your endorphins will keep swimming
for hours.
QuarterBacKspipeline fOXtrOtDOcKlanDsangrY
BirDteMplarsrenegaDe3-peat
‘‘
I don’t get why
gyms have
mirrors… I know
what I look like.
That’s why I’m
there.
BrOOKlYn: functiOnal pOints
BOXing ○ combat, mma, boxing and
cardio blend
They say nothing weak ever came
out of Brooklyn and after this session ○ 45 minute session
you’ll know that’s the truth. You’ll put ○ 9 stations
your cardiovascular, strength, boxing, ○ timing
MMA and martial arts to the ultimate 40sec work : 20sec rest
test, while somehow finding time for a 45sec work : 15sec rest
laugh. Unbelievably, this program was
○ 27 team members
designed following popular demand.
firestOrMHOllYWOODpantHersgravitYrOMansflaMingO
22 BrOOKlYntrailBlaZerWingMan
‘‘
My doctor told
me to stop having
intimate dinners for
four. Unless there
are three other
people.
Orson Welles
22: paireD functiOnal pOints
carDiO ○ cardio based
○ 45 minute session
Pray you get a good partner because
you’ll be going through hell together. ○ 9 stations x2 exercises on each
But then, apparently that’s the best ○ timing
way to heaven. Welcome to the 20sec work : 10sec rest
infamous F45 1,000 calorie killer 40sec work : 20sec rest
workout. No muscle escapes our 45sec work : 15sec rest
attention since muscle tissue burns 15 ○ 27 team members
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.
QuarterBacKspipeline fOXtrOtDOcKlanDsangrY
BirDteMplarsrenegaDe3-peat
‘‘
A lot of people are
afraid of heights.
Not me, I’m afraid of
widths.
Steven Wright
WingMan: functiOnal pOints
paireD ○ resistance based
resistance ○
○
45 minute session
9 stations x2 exercises on each
Grab a buddy and share the pain as ○ timing
you kick the butts of 800 calories in 35sec work : 25sec rest
this supercharged session. ‘Believe and ○ 27 team members
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.
firestOrMHOllYWOODpantHersgravitYrOMansflaMingO
22 BrOOKlYntrailBlaZerWingMan
‘‘
Opportunity
does not knock,
it presents itself
when you beat
down the door.
Kyle Chandler
trailBlaZer: functiOnal pOints
○ Cardio Based
running cluB ○ 55 minute workout
Running with F45 is like no running ○ fartlek & endurance based
you’ve ever done before. It’s ○ complex body weight
organised, challenging and great fun movement patterns
for the entire team. Come kill some ○ plyometric movement patterns
kilometres.
○ core movement patterns
QuarterBacKspipeline fOXtrOtDOcKlanDsangrY
BirDteMplarsrenegaDe3-peat
‘‘
Our greatest
weakness lies in
giving up. The
most certain way
to succeed is
always to try just
one more time.
Thomas A. Edison
gravitY: BODY functiOnal pOints
○ body weight focus based
WeigHt fOcus ○ 45 minute session
Gravity is bodyweight training but ○ 9 stations
not as you know it. There’s minimal ○ timing
equipment and plenty of functional 20sec work : 10sec rest
movement patterns for excellent 35sec work : 10sec rest
45sec work : 15sec rest
results including greater mobility and
40sec work : 20sec rest
calories burned. 60sec work : 20sec rest
○ 27 members
firestOrMHOllYWOODpantHersgravitYrOMansflaMingO
22 BrOOKlYntrailBlaZerWingMan
‘‘
Individual
commitment to a
group effort – that
is what makes
a team work, a
company work,
a society work, a
civilization work.
Vince Lombarti
QuarterBacKs: functiOnal pOints
○ hybrid cardio, agility,
HYBriD carDiO, resistance, & plyometric based
agilitY, resistance, ○ multiplane fast twitch
& plYOMetric BaseD activations
○ 45 minute session
A playbook executed by Russell Wilson
○ 14 stations
is equally as exciting as this workout.
Move like Jerry Rice after seeing your ○ timing
fast twitch muscle fibres being re- 55sec work : 20sec rest
calibrated by this plyometric workout ○ 28 team members
that activates your phosphate and
anaerobic systems.
QuarterBacKspipeline fOXtrOtDOcKlanDsangrY
BirDteMplarsrenegaDe3-peat
‘‘
With innovation
& foresight to
forecast fitness
trends, F45 is &
always will be the
market leader.
Rob Deutsch
pipeline: functiOnal pOints
○ stability & core based
staBilitY & ○ 9 stations
cOre fOcus ○ timing
40sec work : 20sec rest
Paddling through 14 ft shorebreak sets 45sec work : 15sec rest
will become a fitness inevitability if
○ 27 team members
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.
firestOrMHOllYWOODpantHersgravitYrOMansflaMingO
22 BrOOKlYntrailBlaZerWingMan
‘‘
Positive anything
is better than
negative nothing
Elbert Hubbard
DOcKlanDs: functiOnal pOints
carDiO BaseD ○ cardio based
○ 45 minute session
Feel like you have worked all day on
the docks in just 45 B4:I9 Tough, ○ 12 stations
uncompromising and relentless ○ timing
in nature. You will never leave 60sec work : 30sec rest
disappointed 30sec work : 10sec rest
20sec work : 10sec rest
20sec work : 10sec rest
○ 24 team members
QuarterBacKspipeline fOXtrOtDOcKlanDsangrY
BirDteMplarsrenegaDe3-peat
‘‘
I’m opening a gym
called “Resolutions.”
It will have exercise
equipment for the
first two weeks of the
year then turn into a
bar for the rest of it!
Anonymous
angrY BirD: functiOnal pOints
resistance ○ resistance based
BaseD ○
○
45 minute session
15 stations
Born in Soho, the Angry Bird plots ○ timing
revenge in this frighteneing workout. 45sec work : 15sec rest
The seething flames will leave you 40sec work : 20sec rest
sweating inside and out 20sec work : 10sec rest
○ 30 team members
firestOrMHOllYWOODpantHersgravitYrOMansflaMingO
22 BrOOKlYntrailBlaZerWingMan
‘‘
I believe that every
human has a finite
amount of heartbeats.
I don’t intend to waste
any of mine running
around doing
exercises.”
Neil Armstrong
fOXtrOt: functiOnal pOints
○ Kids based Functional
KiDs BaseD Resistance based
functiOnal ○ 45 minute session
resistance ○ 9 stations
○ timing
Kids beware.. You may experience 35sec work : 25sec rest
superhuman power and strength once ○ 27 team members
you try the Foxtrot. Opponents will
be gasping for air as you run rings
around them on the sporting fields
QuarterBacKspipeline fOXtrOtDOcKlanDsangrY
BirDteMplarsrenegaDe3-peat
‘‘
If you’re going
to do something
tonight that you’ll
n e g a d e be sorry for
Re tomorrow morning,
sleep late.
Henny Youngman
renegaDe: functiOnal pOints
○ kids based functional
KiDs BaseD cardio based
functiOnal ○ 45 minute session
○ 9 stations
carDiO ○ timing
20sec work : 10sec rest
What kid wouldn’t want to be leaner, 35sec work : 10sec rest
faster, fitter, and more agile. Train 45sec work : 15sec rest
like an athlete to move like an athlete 40sec work : 20sec rest
in this functional cardio and core 60sec work : 20sec rest
based workout. ○ 27 members
firestOrMHOllYWOODpantHersgravitYrOMansflaMingO
22 BrOOKlYntrailBlaZerWingMan
‘‘
I don’t get why
gyms have
mirrors…I know
what I look like
- that’s why I’m
there!
Anonymous
3-peat: functiOnal pOints
○ obstacle challenge
OBstacle ○ 45 minute session
cHallenge ○ 10 stations
○ timing
Everybody loves a challenge. What
45sec work : 15sec rest
better way to get battle hardened for
the playoffs. Don’t stress, you will ○ 30 team members
have a team smashing it out with you.
QuarterBacKspipeline fOXtrOtDOcKlanDsangrY
BirDteMplarsrenegaDe3-peat
‘‘
Why do people
keep their scales in
the bathroom? They
should keep them in
the kitchen. I think I’d
feel more guilty eating
a packet of Oreos if I
knew the scales were
watching me.
Anonymous
teMplars: functiOnal pOints
○ paired cardio based
paireD carDiO ○ 45 minute session
Buddy up for this medievil bonanza. ○ 14 stations
You will be too petrified to leave your ○ timing
partners side for this one. Don’t be, the 40sec work : 15sec rest
only thing getting sliced and diced will
be the fat cells. ○ 28 team members
T. +61 2 8006 9599
[email protected]www.f45training.com.au
