F45 Training Kensal Green

13/10/2026

11/10/2026

RUN CLUB IS HERE! 🏃‍♀️🔥

Join Denny every Saturday for our 8-week track running programme at Paddington Rec Track!

From beginners to regular racers and HYROX competitors, all levels are welcome. Build endurance, improve your technique and learn to find your pace with guided warm-ups, running drills and structured intervals. 💪

Each week builds on the last, helping you grow your fitness and confidence with support along the way.

📍 Meet at F45 Kensal Green
⏰ 9am — leaving at 9:15am
🗓 Every Saturday

Bring your trainers, bring your energy—let’s progress together! 🙌

11/10/2026

🚨 SERIES 4, BUILD PHASE STARTS TOMORROW! 🚨

*BUILD* phase is all about _*improving performance, maximal strength & work capacity*_

🎯 *Our focus movements*
Pull-ups • Deadlifts • Sled push & pull

*Working on...*
Pulling strength • Force production • Hinging • Sled work

MONDAY_
🫱🏾‍🫲🏼 *LOYALS* (hybrid)
Fast paced, no rest hitting the best of both cardio and resistance movements testing the limits of muscular endurance and aerobic threshold.
Load recc: cardio/core light, resistance medium
Rep recc: cardio/core 10/15, resistance 6/8

_TUESDAY_
🏛️ *ROMANS* (resistance)
Classic strength and progressive load resistance!
Load recc: small muscle groups small/medium, large muscle groups medium/heavy
Rep recc: small muscles 12/15, big muscles 8/12
Unilateral movements should be one side per set

_WEDNESDAY_
🪖 *FOXTROT* (cardio)
Fast-paced cardio workout that uses constant change in the work-to-rest ratio, and a strong agility focus to significantly increase aerobic fitness and endurance.
Load recc: light
Rep recc: 12/20 on long sets, 8/12 on short

_THURSDAY_
🔨 *HAMMER* (resistance)
Choose between upper or lower body exercises at each station. Build serious strength with stimulus-specific work, then finish each set with full-range movement to fire up your muscles. Designed to maximise muscle growth & test your limits!
Load recc: small muscle groups light/medium, big muscle groups medium/heavy
Rep recc: small muscle groups 6/8, big muscle groups 4/6
Reminder: stimulus changes every week

_FRIDAY_
⚜️*T10* (hybrid)
Alternating between resistance and functional cardio exercises, for a balanced, full-body workout.
Load recc: cardio/core light, resistance medium
Rep recc: resistance 12/15, core 15/20, cardio 12/15

_SATURDAY_
🚨 *BRAND NEW!!!* 🚨
👹 *DEVILS PEAK* (hybrid)
Combining high-volume resistance work with a competitive, aerobic team-based finish to each pod!
Load recc: cardio/core light, resistance med
Rep recc: resistance 8/12, core 15/20, cardio 12/15

_SUNDAY_
🦫 *MKATS*
Drop set timing and overload techniques to work the body, with a little surprise at the end...
Load recc: small muscles light/med, big muscles med/heavy
Rep recc: small 12/15, big 8/

29/09/2026

🏆 SEPTEMBER MEMBER OF THE MONTH - KIM! 🏆

Kim’s incredible work ethic is truly inspiring! A natural athlete who consistently shows up, works hard and gives every session her all. 💪🏼🔥

Your dedication, determination and consistency never go unnoticed and the results speak for themselves!

Congratulations, Kim! So well deserved 👏🏼❤️💙

28/09/2026

Your Wednesdays are about to get a little cheeky… 🍑🔥

Coach 𝑮𝒊𝒖𝒍𝒊𝒂 | Personal Trainer 🇮🇹 Glute Club kicks off 7 October at F45 Kensal Green! Expect stronger glutes, better balance, more power and a burn you’ll definitely feel. 😏

🗓 Every Wednesday at 10:15
📍 F45 Kensal Green

Tag your Glute Club partner and come get stronger together 👇🍑

22/09/2026

Ever wondered how long it takes us to make one piece of content? 😂

Let’s just say… the bloopers reel is longer than the actual reel. 🎬😭