F4 Training, known as F45 Training in some regions, is a unique brand of group fitness classes that combine the effectiveness and precision of personal training with the energy and camaraderie of a community-based setting. The workouts are specifically designed to focus on functional movements and high-intensity interval training (HIIT), which can be customized to suit individuals of all levels of fitness.
About F45
F45 Training is headquartered in Winston-Salem, North Carolina, and operates as a chain of affiliated studios across the United States and Canada. Launched in 2014 by Blauer Tactical Fitness, Inc., the brand is part of the broader Blauer family of companies, which also encompasses Blauer Shooting Sports and Blauer Branded Products.
The F45 Difference
F45 Training's approach is centered around three key elements:
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Performance-Based Workouts: These workouts are designed to push your body to its limits, using a variety of exercises drawn from Blauer's proprietary SPEAR Defense System, which focuses on improving strength, speed, and agility.
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Personalization: Every workout can be personalized to meet your specific goals and fitness levels, with F45 offering a diverse menu of classes that cater to both experienced and beginner exercisers.
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Community Focus: The brand emphasizes the importance of connecting with the community, fostering a supportive and inclusive culture where members share their journey and celebrate their achievements together.
F45 Training Workouts
F45's workouts are performance-based and feature a variety of exercises that are designed to challenge your strength, endurance, and overall athleticism. The following are some of the key features of F45's workouts:
High-Intensity Interval Training (HIIT)
HIIT workouts feature short bursts of intense exercise, followed by periods of recovery, which can improve cardiovascular fitness and increase lean body mass. F45's HIIT classes are designed to be dynamic and engaging, ensuring that each workout is both challenging and enjoyable.
SPEAR Defense System
F45's workouts are steeped in Blauer's SPEAR Defense System, which focuses on teaching students to connect with their intuition and instincts, recognize fear spikes, and listen to their body's natural reactions. This approach empowers students to take proactive measures to protect themselves during confrontations or other situations.
Simple and Functional Movement Workouts
F45's workouts emphasize simplicity and functionality, with a focus on improving foundational movements like squats, lunges, push-ups, and burpees. These exercises are designed to improve strength, flexibility, and balance, and are suitable for participants of all fitness levels.
Dynamic and Varied Workouts
F45's workouts are dynamic and varied, featuring a mix of cardio, strength training, and agility drills. This approach helps to keep workouts interesting and engaging, preventing boredom and maintaining motivation.
Finding F45 Workouts Near You
F45 has a strong presence in the Southeast region of the United States, with most of their studios located in North Carolina, South Carolina, and Georgia. However, they have also expanded to other parts of the country and Canada.
If you're interested in finding an F45 studio near you, you can use their studios' search feature to look up nearby locations. Alternatively, you can check their website for the most up-to-date information on locations and class schedules.
Getting Started with F45
If you're new to F45 or need some guidance on where to start, we recommend visiting one of their studios and speaking with a trainer. They can help you assess your fitness level, set realistic goals, and create a personalized workout plan that's right for you.
F45 Studios also offer a wide range of equipment for purchase, including kettlebells, dumbbells, resistance bands, and more. Their experienced trainers can also provide ongoing support and guidance to help you reach your fitness goals.