F45 Training South Riding

F45 Training South Riding


TOMORROW - See you at the #EidFestival at ADAMS Sterling! Enjoy vendors, food, rides, games and more.

Due to the heat advisory, we are bringing our festival indoors. The rides will be outdoors. The food stations will be indoors and outdoors.

The festival is sponsored by F45 Training Reston Station/F45 Training Reston Town Center/F45 Training South Riding , Guidance Residential, UIF Corporation and Azzad Asset Management.

Visit our sponsors' websites below:
F45 Training - https://bit.ly/f45-adams-eid
Guidance Residential - https://bit.ly/gr-adams-eid
UIF Corporation - https://bit.ly/uif-adams-eid
Azzad - https://bit.ly/azzad-adams-eid
Whether you want to sweat, eat or indulge, we've got something for you this month! Special thanks to the following organizations and businesses who are going the extra mile for the Step Sisters during Breast Cancer ACTION Month:
Birchwood at Brambleton
Broadlands HOA
Cause for a Cure at Park Lane Tavern - Fredericksburg
Cupcakes: The galleria, LLC
Current Salon & Color Bar, One Loudoun
Everybody Sweet Lavender Sachets
F45 Training Gainesville
F45 Training South Riding
Girl Scout Troop 3512 Lap Blanket Drive
Heidi Fit Outdoor Zumba Party
Independence High
Jazzercize Donation Class with Maria Salvo Diefenderfer
Kendra Scott Gives Back
MARY KAY - Lisa Jackson
New Trail Cycling & Strength
Oh Graze Away
Outdoor Om
Pampered Chef with Breanna McGovern Doyle
Pure Barre
Rain Salon of Ashburn
Rock Ridge High
RUN THE GREENWAY/ Dulles Greenway
The K Group with Samson Properties
YMSL Ashburn
Zumba with Gyselle

F45 started in Australia and has grown at lightning pace. We offer personal training in a group format. Our studio is designed to be efficient and fun!

Operating as usual


⭐️Monday Member Shout Out⭐️

Let us introduce you to Suha!! She is a mother of two boys, her oldest is a premed junior at UVA and her youngest is a senior in HS.❤️❤️

Although a busy mom she finds the time to come in almost daily for her F45 workout. 🥵

She is locked in and focused from start to finish, always pushing with max effort and a positive attitude! 🔥

Great work Suha!!! 👏🏻🎉👏🏻


☝️ Schedule for next week has been posted. Be sure to sign up in advance. Do not wait until the last hour as either you won’t have a spot or there may not be a class. Sign Up Today! 👍

Photos from F45 Training South Riding's post 08/14/2022

congratulations to our two newest 💯 club members!!!!!


Nia and Sai are those members that come into every class ready to WORK. For 45 minutes, they are pushing themselves and testing their limits ✨⭐️🌟

They both have made tremendous strides in their fitness and continue to get better with every class! We are so proud of them! 💕♥️💙

Now onto 250‼️❗️‼️❗️

Photos from F45 Training South Riding's post 08/13/2022


🧘‍♀️Yoga with Kristyn tomorrow at 11AM! 🧘‍♀️

Come take our full body resistance class at 9 or 10am, then stay for a nice Sunday morning stretch!

Recovery and stretching are very important things to incorporate into your weekly schedule. Don’t miss out on this opportunity!

Photos from F45 Training South Riding's post 08/03/2022

some congratulations are in order for these three!!!!!!!!🤩✨⭐️

Linh just hit his 250th CLASS! As a dedicated 6am-er, he never misses a workout no matter what day it is. He brings the energy even during those early morning wake ups! We can always count on seeing his face bright and early☀️☀️☀️ We couldn’t be more proud! 👑🏆🥇

Kristyn and Alex just hit 💯 classes! We are so lucky to have both of these ladies apart of our squad! Kristyn comes into every class ready to work hard and lift heavy. We are so grateful for her amazing yoga skills she offers us, too💕 Alex brings the humor to every class and shows up and trains hard (even when she doesn’t feel like it 😉) WAY TO GO LADIES! 💃🏼💃🏼💃🏼

Keep up the good work🏋️‍♀️🏋🏼‍♂️🏋️


🔥Form Friday coming right up! 🔥

Today we have the BULGARIAN SPLIT SQUAT! 💪🏼

With one leg behind you and elevated off of the ground, this exercise targets many of the same muscles as a traditional squat, but with an emphasis on the quads! This exercise also targets your core, forcing you to focus on balance.


-Start by standing about 2 feet in front of the step trainer.

-Lift your back leg up behind you and place your toes on the step trainer.

-Your feet should still be about shoulder-width apart. Hop around a bit with the front foot so you can find the right spot to comfortably lunge!

-Engage your core, keep your shoulders back and lean slightly forward at the waist.

-Lower down into that lunge, bringing the back knee towards the ground.

-Make sure that when you lower down, your front knee doesn’t fall over the line of your toes!

-Drive through your foot, using the power from your quads and hamstrings to return to standing!

Happy squatting❤️🦵🏋️‍♀️🏋🏼‍♂️🏋️


‼️THIS SUNDAY, at 11am following the 10am resistance class, we are offering another yoga class with F45 member and yoga instructor Kristyn!‼️

After a sweaty, full body, strength workout, there is nothing better than some yoga to recover! Kristyn will take you through important movements to help your muscles recover after a week of tough training and provide helpful breathing techniques along the way! This event will take place in our studio, which makes it even more convenient!

Sign up on the Mindbody or F45 Training app to secure your spot! Don’t miss out on this amazing class!!

See you there 🧘‍♀️🧘🧘‍♂️✌🏼☮️


⭐️The schedule for next week is POSTED! Book your classes now!

⭐️Onto phase 8!!!!! New workouts this week with a ‼️brand new‼️ Gunnar Peterson workout on Tuesday! Stay tuned for more info about this resistance-hybrid workout!

⭐️Keep your summer shred going strong- see you next week!

Photos from F45 Training South Riding's post 07/20/2022

Congrats to @clattercheeks for being named our ATHLETE OF THE MONTH🥇🏆

Courtney has been coming to us for quite some time now, and has seen amazing results in her fitness. Her humor, positive attitude, and dedication to working hard, always brings a spark to class! At either 5:30 or 6:30PM and weekend mornings, she’s always there ready to workout rain or shine 💯💪🏼

With such amazing members all around, choosing athlete of the month is never easy, but Courtney has proven her drive to better her fitness and we could not be more proud. Swipe to read a little more about Courtney!!❤️🧡💜


motivational Monday comin’ at ya!

Way to crush it ladies! No better way to get through a first workout but with each other💪🏼
We can’t wait to see you at your second class….and third………and fourth😉😉

Booked your next class…? Invite your friends, siblings, coworkers, parents, grandparents etc. to join you! Team training, life changing! 💕🥰

Photos from F45 Training South Riding's post 07/17/2022

We added some more people to our 💯 CLUB!

Congrats to @thecollinwheeler , @mpambrose , and Chris Lund for hitting this milestone! These three come to class every day ready to work and push themselves! We’ve seen them crush their goals and even more 💪🏼💪🏼💪🏼
We are so proud of their dedication and how far they have come in their fitness journeys. keep it up!!!!!

Photos from F45 Training South Riding's post 07/17/2022

We added some more people to our 💯 CLUB!

Congrats to @thecollinwheeler and Chris Lund for hitting this milestone! These two come to class every day ready to work and push themselves! We’ve seen them crush their goals and even more 💪🏼💪🏼💪🏼
We are so proud of how far they have come in their fitness journey…keep it up!!!!!



Our Lionheart heart rate monitors are an EPIC tool to optimize our training! 💯

We want to be adjusting our intensity to suit the type of training we are doing! Your Lionheart will tell you what intensity you are working at throughout your workout! 🏋🏼‍♀️

Here are some targets to aim for to make sure we are getting the most out of our resistance & cardio classes!🤸🏼
Cardio: 85% of our HRmax +
Resistance 65-85% of our HRmax
Rest: 50-65% of our HRmax

Pro tip: Control your breathing during your rest period to try and lower your heart rate as much as you can - we want to be sitting in the blue during this period! 😅

We are here to help you optimize your training and hit these targets!💙

Comment below if you don't yet have a Lionheart HR Monitor! 👇🏼

Photos from F45 Training South Riding's post 07/12/2022

Congratulations are in order for these three!!!!

⭐️A first-timer and two 100 class milestones!⭐️

From day one all the way to 100 classes and beyond, our squad is pushing themselves and hitting their goals. F45 is for EVERYONE! 🧍‍♀️🧍🧍‍♂️

Photos from F45 Training South Riding's post 07/09/2022

Happy Saturday from some of our trackSTARS this morning ⭐️🏃🏻‍♀️🏃🏃‍♂️

•This partner work out is killer! 15 seconds on/15 seconds off will for sure get your heart rate up and get ya sweatin🥵🥵

•Swipe to see some of our duos from the workout and our awesome coaches who took us through it!! Thanks Hayley and Melissa!!💯

➡️➡️tomorrow- book Pegasus for a full body resistance workout 🦄🦄🦄🦄🦄🦄🦄🦄🦄🦄🦄🦄🦄🦄

Photos from F45 Training South Riding's post 07/08/2022

Next up on our trainer introductions is HAYLEY💕♥️💙💗

✨A little about Hayley:✨

“I found my love for fitness through powerlifting during college. I felt empowered as a young woman in the weight room which inspired me to pursue a career in health and fitness. I recently graduated with my bachelor’s degree in Exercise Science from VCU and I will be attending Shenandoah University for my Doctorate of Physical Therapy this August. I started with F45 South Riding in March of this year and immediately felt welcomed into the community. My favorite part about coaching is teaching people how to move their bodies and seeing member’s confidence grow! My favorite F45 workouts are anything strength, but I still show up for cardio! In my free time, I love traveling, hiking, and lifting weights!” (Swipe to see some of Hayley’s travel pics!!🥾🌳)

💪🏼We are so lucky to have Hayley on our team! Her knowledge and passion for fitness has benefited each and every member. We couldn’t do it without you Hayley!

💪🏼Catch Hayley on the schedule both in the mornings AND afternoons on cardio and strength days!!


Our last new workout of !!

Helllloooooo TEMPTEST! ‼️‼️‼️

This is a cardio-based workout featuring all of our Concept 2 equipment; the BikeErg, RowErg & SkiErg, while also mixing in body weight movements.

All members in your pod will be working as a team of 4 to complete as many meters/reps as possible. Rotation within the pod will depend on the members in the frontline completing their target.

Team work makes the dream work…✨⭐️🌟

Book class now!!


‼️‼️New workout alert‼️‼️

Introducing: AFTERGLOW🌟🌟

••Afterglow is a cardio workout built with a ladder style combination sequence.
••Goal: work your way down the ladder from 10 reps to 1!
••The use of combo stations will get your heart rate right into that working zone and get you working up a sweat!
••1 set, 3 laps!! LETS GO!


Get ready for our NEW workout today: LONESTAR🌵🌵⭐️🌟

Lonestar is a unilateral based resistance workout with a movement twist! We will be working around the room before pivoting in the opposite direction for the second lap! This workout will promote equal strength across the body.💯💪🏼

2 sets, 2 laps. That’s it! You ready? Book now!

Photos from F45 Training South Riding's post 07/02/2022

Let’s gooooo LEAGUE WEEK!

🎆The latest themed F45 week starts this Monday July 4th!!

🎆 During this week we have some fun and interactive activities for both our trainers and members to participate in!

🎆There will be an activity card with tasks to complete! Be creative!!

🎆Don't forget to use the hashtag , and tag us @f45_training_southriding and @f45_training !!

Tomorrow, we will be introducing our THREE new workouts to look forward to! Lonestar, Afterglow, and Tempest! Stay tuned!!💯💯

Have a safe and fun Fourth of July weekend SR!!❤️🎆🎇🧨

Photos from F45 Training South Riding's post 06/30/2022

WOOHOO! Two more join the 250 and 100 club!!!!🥂🥂

CONGRATS to Mariam for hitting 250 classes yesterday! Your dedication and hard work are paying off! Even during those early 6am classes😉

&CONGRATS to Bhavana for hitting 100 classes!! Your consistency does not go unnoticed, keep crushing those goals!

WAY TO GO ladies! We are so proud of you💕♥️💙💜

Next weeks schedule is UP! Be sure to book your classes now!

Photos from F45 Training South Riding's post 06/23/2022

Since we have a bunch of new faces around the studio, let’s introduce our trainers!

First up is Melissa!🎉🫶🏼🥰

“I am a mom of four amazing kids and they are my purpose in life. I have been involved in fitness throughout my entire life and became a certified personal trainer about 5 years ago. I like to challenge myself by gaining new skills, which is what brought me to F45. Before F45, I was a 1 on 1 personal trainer.💯 After the isolation of the pandemic, I saw the benefits of community and connection and I love how F45 encourages that. In my free time, I spend as much time as I can with my kids and also love to get outside and be active. My favorite activities lately have been hiking and photography!🥾🌳📸 my favorite F45 workout is the one I just finished!😉🤭 Fitness is a lifelong journey of discovering new strengths which is what I love about this industry!❤️”

Catch Melissa all over the schedule, coaching in the mornings and afternoons on both cardio and strength days. We are so lucky to have her on our team!

Photos from F45 Training South Riding's post 06/21/2022

Yoga with @kristyn__renee is back TOMORROW! 🧘‍♀️🧘🧘‍♂️

Stretching and recovery are important aspects to incorporate into your fitness. Yoga improves strength, balance and flexibility, while helping you recover from tough strength training.

Instead of 6:30pm class tomorrow, sign up for yoga with us! 5:30 cardio class is still on as normal, with the yoga class to follow. End your day with a peaceful 45 minutes ☺️😎

See you there!

Photos from F45 Training South Riding's post 06/18/2022

Congratulations to these four for taking their FIRST F45 CLASS with us! 💯💯💯
Our F45 South Riding family is so happy you’re here! We love adding more people alongside us and crushing those goals together!💓

Book your classes for next week! Let’s get after it💪🏼🏋️‍♀️🏋🏼‍♂️🏋️

Photos from F45 Training South Riding's post 06/02/2022

here they are….RED VS BLUE🔴🔵

🤩 Starting TODAY 6/2 until SUNDAY 7/10 track your progress and earn your team points💯💯
🤩 Coaches are assigned teams and will also be gaining points to help their teams WIN!
🤩 Keep yourself accountable and show up for as many classes a week as you can!
🤩 Check out the white board next time you’re in the studio to see the point breakdown and how you can earn the most for your team!
🤩 You will be responsible for checking off your own workout for the day on the board…but we will remind you😉

LET THE GAMES BEGIN!⚽️🏀🏈⚾️🥎🎾🏐🏉🏓🎳🥊💰🤑💸💯💯💯💯💯💯💯💯

if you don’t see your name and want to participate, let us know!

Photos from F45 Training South Riding's post 05/23/2022

👍🏻THUMBS UP👍🏻 because school is out! 🎉🎈🍾

Reminder that we have our ~STUDENT SUMMER DISCOUNT~ going on right now! Unlimited access to all classes at a discounted rate!💰💸

These four are home for the summer and getting in the best shape of their lives with the best community EVER!!💖💕

Link in bio to start your free 7 day trial!

Photos from F45 Training South Riding's post 05/18/2022


🤩Congrats to Natalie for earning this award! Not only does she come in day in and day out working hard, she brings a positive and happy attitude that everyone LOVES.

🤩She has made HUGE strides in her fitness and keeps getting better every day. We are so proud of you!

🤩Book your classes for the rest of the week and keep pushing it peeps!💯💯💯💯


‼️Attention all STUDENTS!‼️

Home for the summer and want to stay in shape? Play a sport at your school and need some extra cross training? Or just want to be apart of the best community EVER?❤️

⭐️Our student discount is here! Gain unlimited access to all classes at a special rate💯

-current student with valid student ID

Pop into the studio or call 703-637-0016 for more information! We can’t wait to have you! 💪🏼🏃🏻‍♀️🏋️‍♀️🏋️


F45 Training South Riding is looking for awesome Ambassadors 🏋️‍♀️🏋️‍♂️ who would like to be part of our Awesome F45 Fitness Community & great studio vibe! Join one of the Best F45 Studios in the world with an unlimited Influencer Membership as well as highly lucrative earning opportunities for every referral who signs up for our free 3 day experience! Click here to apply:

Photos from F45 Training South Riding's post 04/05/2022

Look at these three kickin the week off STRONG💪🏼
Yesterday @mishaillewis hit 250 CLASSES! The third person to hit this milestone🤩
Today, @srtekula & @ckraf hit 100 CLASSES!! Welcome to the club 💯

These three put in the work day in and day out🏋️‍♀️🏋🏼‍♂️ They have been crushing their goals and always bring the positive energy!⚡️🌟

Want to join the 250 and 100 club?? Sign up for your classes this week! All new workouts = all new fun!🥳🍾

Videos (show all)

⭐️Monday Member Shout Out⭐️Let us introduce you to Suha!! She is a mother of two boys, her oldest is a premed junior at ...
🔥Form Friday coming right up! 🔥Today we have the BULGARIAN SPLIT SQUAT! 💪🏼With one leg behind you and elevated off of th...
Train SMARTER not HARDER! 💪Our Lionheart heart rate monitors are an EPIC tool to optimize our training! 💯We want to be a...
Congratulations F45 Virginia Tech on your studio opening! 💪🏼❤️🔥#F45Training #VirginiaTech #hokies
Functional HIIT workout in just 45 minutes!
At F45 South Riding, our secret sauce is our community. With the support of our trainers and members, everyone is motiva...
Stay motivated with F45!
Add a little bit of ✨spice✨ to your workouts with F45!
Start your free trial today!
Set your alarms ⏰… #F45Challenge34 starts on Monday! #F45 #F45Training ❤️#F45SouthRiding #southridingmoms #teamtraining ...
Start your 1 week free trial!



Fitness Classes



25421 Lizzio Center Dr Suite 170
Chantilly, VA

Opening Hours

Monday 6am - 6pm
Tuesday 6am - 6pm
Wednesday 6am - 6pm
Thursday 6am - 6pm
Friday 6am - 6pm
Saturday 6am - 6pm
Sunday 6am - 6pm

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