F45 Training Dardenne Prairie South

Come in next week and give this a try... Guarantee you will love it!

It’s time to get back at it! F45 Dardenne Prairie South is offering an unbelievable deal. Come in today for FREE for 7 days and if you like it you can join for just $99 for your first month!! Guaranteed results in just one month… let’s go!!

F45 Training Dardenne Prairie South THE F STANDS FOR FUNCTIONAL TRAINING, A MIX OF CIRCUIT AND HIIT STYLE WORKOUTS GEARED TOWARDS EVERYDAY MOVEMENT. 45 IS THE TOTAL AMOUNT OF TIME FOR SWEAT-DRIPPING, HEART-PUMPING FUN.

BACK TO SCHOOL SPECIAL💥📚✏️

Are you ready to get back into the swing of things?! Summer is coming to and end and kids are heading back to school. That means it’s time to put yourself FIRST again!🫵🏼

🔹 7 day FREE trial at F45 Dardenne Prairie South

🔹 1 month of unlimited training for only $99

🔹 Offer expires August 31st so don’t wait!

Call or email us to grab this incredible deal today.🔥
📱636-755-9345
📧[email protected]

It’s time to get BACK to the gym and BACK to a routine! 💪🏼

We are back to SOCAL SATURDAYS!🌴😁

Who’s ready to kick off the weekend SoCal style? This 60 minute hybrid workout is loaded with cardio, strength, agility, power, and core. 👊🏼 Plus some extra team training at the end of each pod. 😉

This workout will get your heart rate a soaring like the SoCal summer heat. ☀️🔥 Wohoo is Saturday! Let’s crush this workout! 🥳

Grab your workout buddies, it’s time for VALOR 🔵⭐️🔴

Valor is the ultimate hybrid team-based workout. 👫 Leave no one behind as you work together towards the maximum points possible in this AMRAP style session. 🔥

Members will work in a relay format with their team to complete the buy-in target at each station before moving to the max rep exercise. 🎯 See you there! 👋🏼

Team upper body or team lower body❓🤔

Tomorrow we welcome back GEMINI. 💎🤩 Gemini is a split-resistance workout where members can choose which workout they do; upper or lower body. This workout has increased working sets that will test your body with muscular overload and strength endurance! 😤

Take your pick. 🤷🏽‍♂️ Either way, you will have an amazing strength workout! 💪🏼🔥

The next workout of phase 8 is the one you’ve all been waiting for… REDLINE 📈🫠🔥

Redline is an endurance style cardio workout. Members should work at a consistent pace that can be maintained for the entire 5 sets. ⏰🖐️ This is another one where MAINTAIN is the name of the game.

With increasing work intervals and short rest periods, this is a challenging session that will shift you into high gear and push you to your cardiovascular limits! 👊🏼💥

Who’s ready to push it to the max and hit the RED LINE ⁉️

Get ready for a full body day tomorrow!😝

Tuesday we have TITANS.🛡️💪🏼 Titans is the elevated workout to F45’s classic - Romans. Members will have 4 consecutive sets at each station, making it the perfect opportunity to perform some solid lifts and practice that progressive overload. 🏋️‍♂️ Train with the gods and raise your strength capabilities to the ultimate level. 👊🏼

Book in now. 📲 See you tomorrow!🫡

Phase 8 starts tomorrow!! 🤩

Who’s ready to kick it off with Marathon Monday ⁉️🏃‍♀️

Marathon is a cardio workout focusing on wndurance. Members will work at each station for a full 2 minutes. 😅🫠😳 Expect plenty of Ergs! 🚴‍♂️🥵 The goal is to finish each station the same way you start it, so we recommend aiming for 70%-75% intensity. 🔥 Make sure to pace yourselves and remember it’s a marathon, not a sprint!

Definitely starting this week with a bang! 💥

Stage 7️⃣

We’re at the end of the line! It’s the final stage of trials week. 🏁

Stage 7 is a hybrid workout with the ultimate fitness test. 😤

This workout follows a racetrack style movement where members are paired up, 1 member taking part in the challenge and the other keeping score. After completing the 10 exercises, members will enter their scores into the F45 challenge app. Members will be scored on their overall reps/meters achieved, making it the biggest fitness performance test.🔥💪🏼

Let’s finish this with a bang. 🤜🏼💥

Stage 6️⃣

Saturday is always a party at F45. 🥳

Time to rally in your friends and work together to get as many reps as possible at each station in stage 6! 👯‍♀️

Stage 6 is a 1 hour team based hybrid workout. Members will team up in pairs to complete exercise targets shown on the screen. 🎯 Once these targets are hit, each team will use the remaining time complete as many reps/meters as they can and record them in the challenge app. 📲🏋️‍♂️

Get ready for a whole lot of Erg equipment and a lot of sweat! 🥵💪🏼

STAGE 5️⃣

Stage 5 is a hybrid workout that will be sure to test your mental strength. 🧠💪🏼 Can you do 1000 reps in 45 minutes? 😮‍💨

This is YOUR workout so you will choose how you work through each pod to reach your reps in time. 🫵🏼 More reps = more points so be ready to count and log your weight and reps in the challenge app! 🌟

We believe in you! Let’s get after it! 😤💯

STAGE 4️⃣

Question of the day: How many reps can you do before you feel the burn ⁉️🥵

Stage 4 is a strength endurance workout that will get those muscles screaming and take you to the EXTREME.💥 this workout focuses on muscular endurance and volume as members will lift heavy for a longer work set. ⏰

Let’s get after it, push through that muscle fatigue and calculate those max reps! 💪🏼🏋️‍♂️

STAGE 3️⃣

Time to play knockout! 🥊💥

Stage 3 is a one of a kind cardio workout featuring a target based EMOM knockout round at the start of the workout.👊🏼

Don’t you worry. The knockout round features just one exercise and I can assure you, it’s everyone’s FAVOIRTIE. 😏🙃

How far can you go in this Stage 3 knockout? Hang on and push yourself as long as possible as we turn up the heat on each round!🔥

STAGE 2️⃣

Stage 2 is all about the raw strength. 💪🏼

Members will load the weight up and work with a partner to achieve their max lifting score. 🤜🏼 🤛🏼 The goal is to lift as heavy as possible and complete as many reps as you can to get those high scores for the leaderboard. 🏆🤩

I know you’ve got it in you. 🫵🏼🔥

STAGE 1️⃣

ITS FINALLY HERE‼️ 7 brand new workouts this week, each with its own trial for you to show us what you’ve got and make your way up the leaderboard!🥇

Welcome to Stage 1 of the F45 trials!

Stage 1 is a classic F45 HIIT workout but with a little twist.🔀 Prepare to challenge your fitness in pod 2 and get a head start on those scores. Members will count their reps each set and record the LOWEST number in the challenge app! 📲

Who’s ready to get after it?! 🙋‍♂️💪🏼 Make sure your challenge app is updated! 📲 see you tomorrow to kick it off. 👋🏼

🇺🇸 UPDATED Holiday reminder 🇺🇸

Jul 3: 4:30 pm AND 5:30 pm classes are cancelled. 🚫
Jul 4: 7 & 8 am with Coach Tabitha and Coach Zoey.

❤️💙🤍

Andddddd to close out our first week of phase 7 we have Panthers! 🐆

Panthers is a full body resistance workout. Members will complete one big lap around a 14 station racetrack, training strength, endurance, and cardiovascular systems. 💪🏼 Train hard and get those gains. 😤

Join us for that Sunday strength session to end the week! Just a reminder, we will have both of our normal sessions tomorrow at 8 and 9! see you then. 😉👋🏼

Hollywood is back tomorrow! 🎥 join us for the OG one hour hybrid workout. Saturday sessions with Hollywood never disappoint!🌟🔥

Hollywood combines the best of strength, cardio, agility, speed and power, making it the best hybrid workout. 👊🏼 Get ready to showcase those moves. 🤩 Let’s start the holiday weekend the right way!

It’s all about the gains for tomorrows workout! 🦾Romans, one of F45s original workouts is back for phase 7! 🤩

This is a resistance workout consisting of large compound lifts with maximum rest periods. The focus of this workout is to lift as heavy as you can every single set! 💪🏼🔥

Get ready‼️🏋️‍♂️

4th of July is just around the corner! 🇺🇸💥

We will continue our normal Saturday/Sunday sessions over the holiday weekend. We will also have all of our usual Monday sessions on the 3rd except the 5:30 pm class, which will be CANCELLED. On July 4th we will have 2 classes at 7am and 8am so join us that morning before all of the festivities! 🇺🇸🎇😆

Book in now! 💪🏼

Abacus is coming at ya tomorrow for day 3 of phase 7! 🧮

This is a pyramid timing cardio workout with only 6 stations total. 😲 Members will complete 5 sets increasing work time on the first set then 5 sets decreasing work time on that second lap. ⏰ The short, sharp climbing and descending reps in this workout makes it awesome. 😆

Don’t underestimate the simplicity of this 6 station session! 👊🏼🥵

Tempo is the name of the game with tomorrows workout, Liberty!🗽

Liberty is a time under tension full body resistance workout. The movements are slowed down to follow a specific tempo so members can really focus on correct form and technique. 🏋️‍♂️ A tempo bar will appear on the screen to guide you through a steady pace throughout each exercise.➡️👊🏼

What better way to kick off phase 7 than with Triple Threat ⁉️🤹

Triple threat is a KILLER cardio workout with one big circle pod and 12 stations. Members will count their reps on the first set, then try to double the number of reps in the second set, and triple the number of reps in their third set. 😲 Be ready to sweat… 🥵🔥

⭐️PHASE 7 IS HERE⭐️

Who’s ready?! We can’t wait to kick off phase 7 tomorrow! We’ve got so many amazing OG workouts back on the schedule, as well as a week of NEW F45 performance-based workouts during our trials week July 10-16. 🏋️‍♂️💪🏼

Stay tuned as we will be sharing the details of each workout this week as well as specifics on trials week soon! 🤩

Get 🆙 and book those sessions now! 📆📲

Shop activewear for your next sweat session at f45! Or grab a cute dress for your next night out! Pleated Boutique is popping up this Saturday. 10% of sales will be donated to Gwendolyn’s gifts!

Can’t wait to shop - check out pleatedboutique.com

It’s challenge week 6 which means we are almost to the finish line!👏🏼 this is the last full week of our 45-day challenge so let’s finish it out strong! 😤

This weeks challenge is all about the protein🍗🥜🍳🥩🐟 We challenge you to focus on eating protein-filled meals and snacks throughout the day to improve our overall health. 👊🏼

Protein is one of the three essential macronutrients that has amazing metabolic benefits. Protein is made up of amino acids which help to grow, repair and maintain our body tissues everyday. Because we aren’t able to naturally produce all amino acids, it’s important that we consume them in our diets. High protein snacks are important to have around when hunger hits between meals, as they keep you full and satisfied. Some great high protein snacks are Jerky, Greek yogurt, trail mix, cottage cheese, hard-boiled eggs, turkey roll ups, tuna, almonds, overnight oats, peanut butter apples, and protein bars. 💪🏼

It’s important to note that everyone has different protein needs determined by weight, activity level, types of workouts, etc. Incorporating protein into your daily eating routine is essential for staying on track with your long-term goal, whether it’s fat loss, muscle building, or overall health.

If you are looking for some ways to implement more protein in your diet, ask us about our F45 protein for sale! It is a great way to enhance your performance and fuel your body during the last week of this challenge! It is also a great way to promote lean muscle mass, enhance fat burning, and support healthy blood sugar especially after your F45 workout. Our F45 protein is 15% off throughout it the last week of this challenge!💪🏼

🚨FREE TRIAL🚨

New week, new month, new goals 👊🏼 & we can’t wait to help you conquer them. 🤩

F45 offers functional 45 minute HIIT workouts. Our classes are the perfect mix of cardio and strength based workouts for all fitness levels!

Want to try F45? NOW is the time to come see what all the hype is about.🔥 Get started at F45 with a free week trial. See how easy it is to transform your life! 💪🏼

TO GET STARTED - tap the link in our bio or call us at 636-755-9345. Feel free to message us with any questions! 📲

It’s almost time for our next Heroes Hollywood and our hearts are so happy to be supporting Gwendolyn’s Gifts!🐘💛

We will be posting this flyer around the studio so you have the chance to read more about Gwendolyn’s story and the mission of this nonprofit and scan the QR code to donate if you wish. There is also a link to donate on their website as well as more on Gwendolyn’s inspiring journey.

Any donation is so much appreciated! Join us June 24th to sweat for a cause and support Gwendolyn’s Gifts! Bring family and friends and help us spread joy in this world! 💫

We are nearing the final push of our 45-day challenge! It is already week 5 so now is the time to really GET 🆙 and commit on getting into the gym! 🏋️‍♀️

It is definitely not uncommon to fall out of our normal routine and feel slightly unmotivated now that it is summertime. With kids home, vacations planned, weekend events, etc., we can sometimes slip back into unhealthy habits being so busy. 🏃‍♀️

This week, We challenge you to stick with it and keep coming to the gym. Whether it’s 2 days a week, or 7, staying on schedule with your workouts this summer is so important. It will allow you to gain the confidence and motivation you need to reach your long-term goals and live a healthy lifestyle. 💪🏼

Here are 5 tips to help boost your motivation to exercise this summer! 🤩

1. Create purpose 💥
Ask questions to gain clarity around what exactly it is that you will be working on during a training session here at F45. This educational piece will create a sense of perceived control, driving confidence and empowerment.
2. Set moderately difficult goals ⏰
Set out clear goals and develop a plan of action to achieve them. Make your goals challenging enough so you feel motivated to push yourself, but not too difficult to where you may lose confidence in yourself.
3. Allow yourself to modify ↪️
Scale exercises to make them the best fit for you and optimize intensity and/or technique. This allows you to stay mentally engaged and focus on mastering technique before progression which is a crucial part of functional, smart training.
4. Social support 👫
Here at F45, we are huge on team training and building a sense on community. Fostering positive relationships from those who are supportive of our goals keeps us accountable and creates a sense of goodwill to drive our confidence.
5. Positive affirmation ⭐️
Reflecting on our postive achievements daily and weekly enhances our sense of self-accomplishment and creates and positive mindset for the next session. Whether you mastered an exercise technique or performed your very best physically, affirmation is key to building self confidence and motivation.

Don’t forget, your coaches are here for you every step of the way!😁

F45 Training Dardenne Prairie South member social today at Sugar Creek winery in Defiance. Bring your family your friends and kids are welcome too!! We will have some Jimmy John’s sandwiches and other munchies along with wine and beer of course! Party starts at 2pm today… hope to see every one there.. weather is perfect for a winery day!

Our next Heroes Hollywood is scheduled for June 24th and our hearts our filled to support Gwendolyn's Gifts! Mark Kramer (member of DPS) and his wife Erin founded this charity back in 2019. It is a 501c3 public charity run by Gwendolyn's parents (Mark and Erin) and volunteers. Their mission is simple and that is to provide emotional and financial support to families of children with life threatening illnesses within the St Louis region/surrounding areas.

Mark and Erin's story began on back on Sept 23, 2014 when Gwen was born. Shortly after birth, health complications began and it took several months before discovering a "rare and complex' neurological condition which robbed her of all of the every day things we take for granted like walking, talking, eating/drinking and vision. Gwen spent many months of her life in and out of Childrens hospital and by the time she turned two, her condition became identified as "progressive and degenerative." We are extremely saddened to report that Gwen was welcomed home through the gates of Heaven on May 12, 2023. While her time on earth was entirely too short, her impact was so great! That is why we chose Gwendolyn's Gifts to be recognized June 24th.

Below is a link to their website where we encourage you to read more about their mission and how their journey with Gwendolyn's Gifts began. There is also a link to donate online OR by check with the information listed on their site. If nothing else, please give their story a read as we promise it will make you smile, shed a tear, and be inspired to spread good in this world when we need it the most.
🐘🌻❤️

Feel free to bring family & friends Saturday, June 24th as we support families throughout our community and surrounding communities. 🤍

www.gwendolynsgifts.org

Facebook: Gwendolyn's Gift's

Instagram: gwendolyns_gifts