F45 Training San Diego Downtown F45 Training is a revolutionary system that is changing lives around the globe. Our decades-tested circuit training model focuses on whole body workouts with an emphasis on weight-bearing exercise and functional movements, a concentration not found in other popular regimens.
Operating as usual
❤️🔥 WHY IS HIIT CARDIO SO AMAZING? 😅
🔺CAN BOOST METABOLISM:
HIIT training can keep metabolism boosted for HOURS after training, longer than jogging, running and cycling. There is also evidence that HIIT can shift your body to use fat for fuel rather than carbohydrates
🫁HELPS IMPROVE LUNG CAPACITY + OXYGEN INTAKE:
When thinking about improving lung capacity, you may think of long endurance athletes, when actually HIIT can do just as much to improve oxygen consumption and lung capacity as running or cycling, IN HALF THE TIME! A study showed that 5 weeks of HIIT training 2x/week improved lung capacity by 10%!
🫀GETS THE HEART STRONGER AND REDUCES BLOOD PRESSURE + RHR:
Cardiovascular exercise, especially HIIT, gets the heart pumping due to its intense nature, which has been shown to reduce blood pressure and specially in those who are classified as overweight.
🔥BURNS MORE CALORIES:
In a study comparing calories burned from High Intensity Interval Training, Running and Biking, HIIT burned 25-30% more calories during a 30 minute duration of the three activities! HIIT helps burn more calories while keeping your activity time lower!
💪HELPS WITH OVERALL PERFORMANCE:
HIIT can help with keeping endurance during weight lifting, as well as other cardio activities. This also includes daily tasks and out-of-the-gym activities like hiking, surfing, swimming, snowboarding, or even carrying groceries into your home!
Come give HIIT a shot! We have PURE HIIT classes every Monday and Wednesday for you to get your sweat on! Link In bio is there to book your first class with us!
🔟💥NEW PHASE COMING AT YA!💥🔟
We have a BRAND new workout we are debuting for next week, ✌️DEUCES✌️. This workout is a brand new take on strength days that let YOU choose your focus, selecting either upper body OR lower body! 👉YOU👈 get to choose!
Let us know down below which workout you are most excited to have back, or try! We want to hear everyone’s favorites! 💙❤️
🛒 EXTENDED LABOR DAY SALE! 🛍
SAVE BIG on our flexible contract memberships, ranging from 2 classes per week, all the way to 💥UNLIMITED💥 classes! There prices won’t last much longer so get grandfathered into these discounts while YOU CAN! 🤑
Go to the link in our bio or click our ad to check out pricing and see how you can save and FALL back into fitness this Autumn! 🍂
☀️LABOR DAY WEEKEND IS UPON US! 🕶
We will be running standard classes tomorrow (Friday), Saturday, and Sunday. Monday Class times will be limited to ONLY 9AM!
Be sure to join us for the late class on Monday for a cardio-hybrid sweat sesh to get you recovered from the weekend ahead! Go to the link in our bio to sign up!
We get it! Late arrivals happen! But it’s important to you, as a member, to ensure you are arriving at the start of class every time. ⏰
Within the first few minutes, your coaches are describing the workout, the timing, and how to navigate through out the room. They are also demoing each exercise and giving you key information in every single move to keep you safe!
When members miss the class description and demos, it’s not only impacting your workout, but can effect the workout of those around you.
It’s also important to know that as class sizes rise, we utilize waitlists. If a class is full and a member is not present at the start of class, their spot can be given to those that may be waiting.
Plan to arrive 5 minutes prior to the start of class to ensure you not only preserve your spot, but hear important information regarding the class of the day.
See you at the studio! ✌🏻
🔥 It’s CARDIO DAY! 🔥
Pipeline is a surf-inspired cardio 🏄🏻♂️ workout designed to help improve balance, lateral movement, core activation and cardiovascular endurance.
Oh and did we mention…there are ZERO hydration breaks in this workout so have your water nearby! 💦
Here’s a glance of this past week as our studio was introduced to Phase 6!
If you’re not already sore from Wyvern yesterday, our fitness benchmark workout, 3-Peat, is surely going to leave your muscles burning! 🔥
What’s been your favorite workout from phase 6 so far? Which one was the most brutal?
At F45, we’re always trying to improve your experience. A big part of that is developing a community that is both happy and comfortable when spending time together in the studio. That’s why it’s important to be aware of Gym Hygiene Etiquette! Especially with the summer heat coming up on us! ☀️ 😅
• Always wear clean workout clothes to class
• Apply deodorant
• Please bring towels to wipe down your equipment after use. We also have wipes available!
• If you're feeling unwell, take time off from the studio and return when you're feeling better.
Let’s all work together to make our studio welcoming and comfortable for all members!
If you have any questions or concerns, please feel free to email us at [email protected]
From your F45 fam, thank you for all that have served! ❤️🤍💙
🚨NEW PHASE ALERT 🚨
As much as we loved the programming from phase 5, it’s time to move on! We will be revisiting some old favorites and will be introducing a new resistance workout on Thursdays: Wyvern (stay tuned).
⭐️ Monday: DOCKLANDS
⭐️ Tuesday: DOUBLE DOWN
⭐️ Wednesday: PIPELINE
⭐️ Thursday: Wyvern
⭐️ Friday: 3 PEAT/LOYALS
⭐️ Saturday: HOLLYWOOD/NOHO
Any of your old favorites back on the menu? Which one are you looking forward to most?
Cardio VS Resistance 🤜🏻💥🤛🏻
Is one better than the other? The best is getting a balance of both! Check out what our F45 Sports Scientist has to say about Cardio and Strength work.
What about you? Do you like cardio or resistance workouts more?
Need to change things up in the food department? Check out this meal from the F45 Challenge!
Have you tried any of the recipes using the customized meal plan in our app? Let us know some of your favorites!
It’s a resistance day! Did you know that there are more benefits than just the physical when it comes to lifting heavy? Check out this video from Dr. Lee Wallace about the benefits of resistances training and enjoy today’s workout even more!
Who prefers resistance training? Drop a 💪🏻 in the comments!
Meet us at the studio TODAY for the first signature workout from David Beckham! You’ll be working out like a professional footballer through 11 stations!
Pay attention to the set times. Can you guess why they chose them the way they did?
We are now in WEEK 3 of our Circuit Breaker Challenge! Hear from our Global Athletics Director, Scott Thompson, on the science behind our cardio structure!
Drop a 🔥 in the comments, if cardio is your favorite workout day! Don’t forgot, tomorrow, we get to workout with our new signature David Beckham workout!
Happy Mother’s Day 💙❤️🤍
A new signature workout is on the way from professional footballer, @davidbeckham ! You’ll get a glimpse of what it’s like to train like he does!
Be prepared for explosive, power-focused movements, as well as multi-directional agility exercises!
Stay tuned for more!
Recovery is just as important as the workout! 😌
Do you stretch after workouts?
What day is your dedicated rest& recovery day?
With tomorrow being a cardio day, let’s talk about what cardio does to your body composition. Check out this message from one of our F45 Scientists, Dr. Lee Wallace!
We’re literally jumping into a new phase of workouts, beginning with Empire! This is a team training-style cardio workout that has had our members sweating all morning! 🔥
Did you start your week with an F45 workout? Who’s still planning to sweat with us this evening? 😅
We hope you’re enjoying the last few workouts of Phase 4, but Phase 5 starts next week!
⭐️ Monday - EMPIRE
⭐️ Tuesday - TOKYO DISCO
⭐️ Wednesday - FIREST🔥RM/D45
⭐️ Thursday - LIBERTY
⭐️ Friday - CHECKMATE
⭐️ Saturday - SOCAL/WEST HOLLYWOOD
One of these workouts may look new to you! We are introducing DB45, a workout inspired by David Beckham. ⚽️ So stay tuned to hear more on that next week!
Which workout are you looking forward to most?
What is Functional HIIT?
Check out this video from our Chief Sports Science Officer, Dr Lee Wallace to see why F45 workouts are the best workouts in achieving your fitness goals!
If you’re in the challenge, how’s week 1 been so far?
The Circuit Breaker Challenge is now underway! Have you established a goal? Whether you are or aren’t in the challenge, it’s never gonna hurt to have a personalized goal.
Tell us about your F45 goals!
Not only is today the 1st day of the 6 Week F45 Challenge, but 3-Peat is BACK!
For those of you not familiar with this workout, it tests ALL facets of functional training. The focus is for our members to test their own fitness levels rather than compete against others in the room.
You will have 10 stations, each with a rep target. For every target you reach, you earn 1 point. You have 3 laps of all 10 stations, meaning the max amount of points you can earn is 30.
How many points did you earn?
Jumping into the weekend like…
Are you working out with us this weekend or are you taking active rest days?
Tag your F45 studio squad and let’s get this week rolling together! 💪🏻
To achieve something you’ve never had before, you have to do something you’ve never done before. 💪🏻
Dedicate yourself to transforming your body and mind with our 6 Week Mini Challenge starting on the 25th of April. 🗓
Sign ups are now active! Check out the link in our bio to get started!
📢 THE RESULTS ARE IN! 📢
Congratulations to F45 SoCal’s winner, Amanda LaFavor! 🎉 For the last 8 weeks, Amanda has put in the work to lose a whopping 17 POUNDS! 🔥
Amanda told us that she not only focused on fitness, but worked on meal prepping and logging all of her meals to find her success. She also had a great support system: her F45 workout partner, Bree C, her mom who also competed in the challenge, her boyfriend who did the meal plan with her, and Coach Kira!
When asked what she would do with her $1,000 winnings, Amanda said “I’m going on vacation!” without any hesitation. 🌴
Our next challenge begins on April 25th! Are you going to jump in with us?
The Gunnar Peterson workout is about to DROP! 🔥 The first class is this Friday! Get prepared to get your muscles fired up with F45’s first rep based workout!
📲 Reserve your spot in class on the F45 Training app! You don’t want to miss it!
IT’S TACO TUESDAY! 💃🏻🌮
Check out this F45 Approved Recipe to pair with your Tuesday Iceberg Workout! 💪🏻
• 16 ounce cauliflower
• 2tsp cumin
• 2tsp Ground coriander
• 1tsp ground paprika
• Pinch Himalayan salt
• 0.4fl.oz olive oil
• 3.6 ounce avocado
• 6.4 ounce purple cabbage
• 6.4 ounce carrot
• 4.3 ounce green apple
• 3.6 ounce kale
• 1.1 ounce fresh cilantro (finely chopped (slaw)
• 5 ounce coconut yoghurt
• 0.9 ounce dijon mustard
• 2 garlic clove
• 1.35fl. oz lime juice, freshly squeezed (dressing)
• Pinch of Himalayan salt
• 6 small wholegrain tortilla
1️⃣ Preheat oven to 200°C and line a baking tray
2️⃣ Mix olive oil, cumin, cilantro, paprika and himalayan salt together in a large bowl. Add cauliflowear and toss to coat. Place in oven and cook for 20 minutes
3️⃣ Combine all dressing ingredients in a jar and shake to combine
4️⃣ Combine all rainbow slaw ingredients in a bowl and add dressing. Combine well so rainbow slaw is well coated with the dressing
5️⃣ Reserve half the rainbow slaw, half the cauliflower, half the avocado and three tortillas for tomorrow.
6️⃣ Place three tortilla's on a plate and top with avocado, half of the slaw and cauliflower.
Who else loves tacos?
Born in Australia, F45 Training is a team-based, functional training facility that places a huge emphasis on the 'three key factors' of motivation, innovation, and results. Merging 3 separate leading-edge fitness training styles into one consummate and compelling group training experience for its members. F45 Training combines elements of High-Intensity Internal Training (HIIT), Circuit Training, and Functional Training.
The fusion of these three training concepts has lead to the development of 31 different, 45 minute workout experiences, with more in development by our F45 Athletics Department, meaning you'll never do the same workout twice. This combination of interval, cardiovascular and strength training has been proven to be the most effective workout method for burning fat and building lean muscle.The variation of our workout programming keeps our members challenged, eager to grow and ready to have fun.
Ready to join the movement? For more information visit us online www.f45training.com
|Monday||5am - 8pm|
|Tuesday||5am - 8pm|
|Wednesday||5am - 8pm|
|Thursday||6am - 8pm|
|Friday||5am - 7pm|
|Saturday||8am - 11am|
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