WHEN it comes to getting fit, the last thing you want is to overcomplicate things, right?
F45 Training couldn’t be more straight to the point.
The Australian-born functional training facility is fuss-free, focusing on three key factors: motivation, innovation and results.
It keeps you interested by seriously mixing up its routines — in fact, you won’t ever do the same workout twice.
Thanks to its deep pool of movements, structures and sequences, F45 Training can benefit anyone from absolute beginner all the way through to athlete.
Participants develop strength, cardio fitness, endurance, agility and speed, all through using functional movements that will also generate huge amounts of fat burn.
HOW TO DO IT: Do each exercise for the allotted time for your level, with the recommended rest periods between each move.
Once a full circuit is complete, go back to the start and repeat for the number of sets recommended for your level.
Beginner: 2 x 30 seconds (45 seconds’ rest);
Intermediate: 3 x 40 seconds (20 seconds’ rest);
Advanced: 4 x 45 seconds (15 seconds’ rest)
Areas trained: UPPER BACK, BICEPS
* Holding a barbell with both hands, arms extended towards the floor, take a bent-over stance with legs slightly bent.
* Keeping shoulder blades and core engaged, row the barbell up to your ribs.
* Lower and repeat.
SAFETY TIP: Keep a strong, flat back throughout
Area trained: STOMACH
* Lie flat on your back with arms stretched out straight above your head.
* Simultaneously flex at your hips and curl your abs to raise your legs and torso off the floor, bringing your hands up to meet your feet.
Ensure your arms and legs remain straight throughout the movement.
* Pause at the mid-point and return back to the starting position and repeat.
SAFETY TIP: Keep your neck and spine long, avoiding any hunching at the shoulders and upper back
Areas trained: GLUTES, LEGS
* Stand with your feet shoulder-width apart, at a comfortable distance from the bench.
* Drop quickly into a quarter squat, then swing your arms and push your feet through the floor to propel yourself onto the bench.
* Land softly, step or jump off the box and repeat
SAFETY TIP: Keep your shoulders back to maintain your posture
Areas trained: GLUTES, LEGS, CORE, SHOULDERS
* Start crouching down, feet hip-width apart and holding a kettlebell resting on the floor.
* Then jump your feet back into a high plank, ensuring you keep your core engaged and don’t allow your lower back to overarch.
* Jump back towards the kettlebell.
* Stand up, lift the kettlebell up with you, then return to the start and repeat the movement.
SAFETY TIP: Make sure the kettlebell is directly under your chest when you jump back into plank
Areas trained: GLUTES, QUADS, CORE
* Stand with your feet shoulder-width apart and your hands on your hips.
* Take a large step forward with one leg, bending at your knees to drop your hips until your back knee is just above the floor.
* Extend your legs, pushing off your back foot and taking it straight into another lunge for the second rep.
SAFETY TIP: Keep your torso upright throughout
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