Forceful

The goal of ALL STAR Training is to increase explosiveness, i.e. the speed of performing resistance movements and lifting heavier weights. In such training, called plyometric, we use weights and resistance training to activate fast-twitch muscle fibers. The result: strong muscles and increased athleticism, affecting dynamic movements such as running and jumping. The burning will continue for a long time after the session is over, as more muscle mass will make you burn calories even at rest.

Angry Bird will surprise you — it's a positive shock to the system of building muscle, strength and endurance. The workout is dynamic and uses different tempo and resistance forces to challenge the muscles of the upper, lower and middle body. The goal is to adapt the body to a variety of work and maintain calorie burning even after training.

Mkatz is a brand new set of exercises in our training block. This is a kind of test for people who want to test their strength and endurance. Building quality muscle is not just standard resistance exercises, but working your muscles at different angles, at different movement durations and at different paces. Training in drop set mode is a classic that you will surely enjoy.

Moon Hopper is the latest, intense, 18-station resistance training created by the F45. This session will test your mind and body, making you truly satisfied with yourself after your workout.

Panthers is a workout whose main premise is to overload the muscles and work up to muscle collapse. This results in the building of considerable muscle strength and endurance, and also promotes the development of muscle mass.

This 45-minute HIIT resistance session stimulates your muscles to work really hard. Adding a series of bodyweight and abdominal exercises ensures that the whole body engages in the workout and the heart beats harder.

Red Diamond is a resistance-based training, the key premise of which is to work under constant muscle overload. Drawing on key points from our flagship strength workouts ROMANS and PHANTERS, we have created a tough, uncompromising workout that guarantees a real boost in strength. In this training we will focus primarily on the pace (the speed at which we perform the exercises) and the range of motion. We are extremely excited to bring the new Red Diamond workout to our growing training base, be sure to give it a try.

When entering the studio for Renegade training, expect a strong squeeze. In this session, we will focus on dynamically lifting heavy weights with a push or pull motion, while also working out your core muscles as part of an active recovery.

Romance is F45's flagship resistance-based strength training, consisting of heavy exercise interspersed with maximum rest periods. Romance is designed to make you stronger and fitter. Every club player should focus on lifting as much weight as they can in each series.