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我们的健身组合锻炼

在我们的资料库里有超过4000种的练习和36种的健身组合,你不可能上两堂一样的课!

预约课程

36种独特和系统化的健身组合锻炼

创立于澳洲的F45锻炼融合了高强度间歇训练(HIIT),循环训练和功能性训练的元素.我们健身锻炼课程的多种变化挑战性保持会员自我突破的渴望和拥抱成就感.

科学性的分隔

有氧运动

星期一,三,五

F45 的健身锻炼里常环绕着不同的能量系统进行训练以达到最高效的燃烧.我们特别策划附有节奏性和时间性控制的增强运动来引燃你的有氧和厌氧系统,以达到燃脂增肌,提高代谢能力的环节。这高能量的环节绝能对你的气魄和耐力做出考研。

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22

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.

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Abacus

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.

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Athletica

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!

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Bears

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.

混合训练

星期六

在我们的一个混合环节里就能享有两种方式最佳优点的结合训练! 里面结合了有氧运动,阻力运动,敏捷度和核心运动,达到巨大程度的消耗来增强你的耐力,提升代谢率和力量.这个环节绝对能让你付出身心全力,面对挑战。

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3-Peat

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.

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Hollywood

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.

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Loyals

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.

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Miami Nights

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.

阻力训练

星期二,四,日

阻力训练是对增加肌肉和骨质密度尤其重要的训练.我们的力量训练环节里采用功能性运动模式来帮助我们的会员增加肌肉密度从而让每天能燃烧更多卡路里,即使是在休息状态下也一样.每个阻力组合锻炼都是针对力量和稳定性设计的,以确保功能性力量的坚实基础,从而产生更强壮,更标志性的精瘦肌肉.

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All Star

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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Angry Bird

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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Mkatz

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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Moon Hopper

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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