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F45: Functional Training in 45 Minutes

by on Nov 3rd, 2015

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Each of us has our own interest when it comes to working out. Some people can spend hours just running on the road, while others find that boring and prefer other sports like boxing or muay thai. Some enjoy working out at the regular gym, while others prefer circuit training or crossfit. While all these exercises reap various benefits, F45 has opted to combine all these into 45minutes of madness, 6 days a week.



The gym is “rearranged” daily based on the program


“The workouts are nothing short of insane… 10 completely different systems, changing every single day. At F45, you will never do the same workout twice. F45 is by far the most innovative training system in the world. It has to be experienced, to be believed.

Five of the world’s best programmers work tirelessly to make the F45 experience the worlds finest. Every workout is trialled and tested at our Headquarters before it gets released into the market. Just one of the many idiosyncrasies, which make F45 so unique.”

F45 currently has about 4 different workouts that target specific areas.

Brooklyn (Mondays)

You’ll put your cardiovascular, strength, boxing, MMA and martial arts to the ultimate test while somehow finding time to laugh




Brooklyn was the first workout I experienced at F45. This workout requires you to bring boxing gloves or the like as there will be a lot of punching involved! …time to release all that anger! (Hehe) But it’s not just pure boxing, it’s a mix of MMA, martial arts and a few other exercises that will help strengthen your muscles in these particular areas.


I was sweating and panting like crazy afterward… but in a good way. It was similar to a circuit workout wherein you and other attendees do 3-4 different workouts simultaneously for a certain period of time. Afterward, we did a new set of workout for another period of time. After everything, I was surprised to see that we only spent 45minutes!

Romans (Tues and Thurs)

Resistance meets functional movement patterns in a full body burn. And by burn, they mean you’ll walk out, or possible crawl with your body cut like a diamond.


It’s all about the weights for the Romans sessions at F45! Initially when they said weights, I thought it would be a lot of upper body workouts, I didn’t think we’d also be lifting with our legs! The Romans session didn’t have me sweating as much as the others, however, it did leave me with an aching body. Don’t worry, it’s the good kind of pain!



The photos you see above of the various workouts done during our Romans session were all done in just ONE day! They change up the workout every session to make sure no one gets bored. What I particularly loved about Romans is that it focuses on strength and conditioning for the different muscle groups. When working out, we sometimes focus too much on sweating it out that we forget to lift a little to really get those muscles going.

Athletica (Wed and Fri)

Get leaner and more agile in 45 minutes cardio session that will have you sweating and gasping for air.


So if Romans are all about weights, Athletica is an all out cardio workout! And let me tell you, you’re gonna scream after you’ve completed the different workouts.

I’ve got this love/hate relationship with cardio workouts. It’s the type of workout where we sweat and even pant like crazy, but at the same time, you’d also somehow feel that you may have sweated out a few pounds. It’s challenging but once you get through it, you can’t help but rejoice! The workout at F45 also has a lot of skill workouts such as the battle ropes, sled workout, etc.


Cardio exercises are equally important as any other. These are the types of workouts that will really build on your endurance and make you come out fitter and stronger. Cardio workouts are also what get your heart pumping, and as a result will help in the weight loss process. However, just like anything in life, too much of just one type of workout will not really give you your desired results, which is why I love how F45 mixes things up on a daily basis!

Hollywood (Saturdays)

50 minutes of high intensity interval circuits around 27 stations that will put your strength, core stability and cardiovascular endurance under the brightest of spotlights.



If you thought the entire week was already hard, wait till Saturday! While our friends are probably still in bed after a late night of drinks and partying, we enjoyed our own kind of HOLLYWOOD party, and it’s not what you think!

In Hollywood, the coaches prepare a variety of 27 workouts that target different muscle groups. It’s an all out sweat party as you burn those calories through cardio workouts, weights and more.



When friends ask me what type of gym F45 is, I always find it difficult to answer.

F45 is not your typical gym with equipment just laid out for everyone to use. Most of their equipment is properly kept aside and taken out only when needed. Hence the gym looks so different during Brooklyn, Romans, Athletica, Flamingo and Hollywood! I even jokingly told my fiance how the FUCTIONAL in F45 does not just stand for the workouts, but for the way the place is used and maximized.

I also wouldn’t say that it’s a crossfit gym as they perform a variety of workouts that isn’t really done in the same manner in a crossfit/boot camp type of gym.

So what is F45? Let’s just say it’s a FITNESS ARENA that allows members to push limits and acquire new skills through a variety of workouts created just for you.


F45 Training

Level 3, 31st Street corner

2nd Ave Rizal Drive, Bonifacio Global City



IG: @F45Training_BGCStopover


Cheryl Villareal is a preschool teacher and the owner/ editor-in-chief of On weekdays, she could be found teaching her little tots while Sundays are her workout days. She easily enjoys simple things and loves experiencing new things! Her blog is simply a way for her to share these experiences with people. Besides her blog, she also contributes and writes various articles on Follow her on Twitter

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