There’s a fitness craze out there and the terrifying F45 workout loved by celebrities might leave you with full-body pain afterwards. F45 is a 45-minute workout that keeps celebrities such as Hugh Jackman, Ricky Martin and many others fit. It is based on high-intensity, interval training (HIIT). F45 stands for Functional 45 and it comprises 45-second workout periods, with 15-second breaks. It is a sample high intensity interval training workout routine combined with strength endurance and cardio workout. You can add many more exercises in this format. Do these exercises for 45 seconds in as many repetitions and as fast as possible. Rest should be restricted to only 15 seconds and then you begin performing the second set of the same exercise or move to the next exercise. Since it is high intensity interval training, you should do 10 minutes of low intensity cardio and active stretches. Once you finish this workout routine, to retain the muscle elasticity, stretching every muscle at least for 20 seconds is important. Adjust the weights according to your strength and endurance.
Inverted Rows
Place the barbell in a squat rack. Hang yourself underneath the bar with a supinated grip (palms facing the body), placing your hands wider than shoulder level. Keep your body in a 45 degree angle, with only your heels touching the floor. Start by flexing the elbow and pull your chest towards the bar as fast as possible. Pause for a second at the end of the movement and come to the starting position where your hands are fully extended. Repeat as many times as possible and as fast as possible for 45 seconds. For more resistance you can perform the same using TRX band or place your legs on a chair.
Note: Keep your body as straight as possible. Don’t allow your hips to sag. Pull your naval in throughout the movement and exhale through upward movement and inhale while you come down.
Lunge with dumbbell.
Lunge with dumbbell round the clock
Form a regular lunge position. Hold a dumbbell with your left hand, keeping your left leg in front. Raise your left hand horizontally, straight above overhead and collect it from the right hand at the top most position. Bring your right hand horizontally till the floor level as you finish this clockwise movement. Exchange the dumbbell underneath your knees while you finish the lunge. Continue as many repetitions and as fast as possible till 45 seconds, rest for 15 seconds before switching to the other leg.
Note: Make sure you grip the dumbbell properly. Brace your core throughout the movement and don’t loose balance. Exhale in through upward movement and inhale while you come down.
Sumo squat.
Sumo squat with dumbbell throw and catch
Hold a dumbbell with your left hand, placing your feet wide. Squat as low as possible, raise up the dumb bell in front of you, catch it with the right hand and again squat down as low as possible. Continue the same movement for as many repetitions and as fast as possible till 45 seconds.
Note: Make sure you grip the dumbbell properly. Brace your core throughout the movement and don't loose balance. Don't bend your body, instead squat down as low as possible. Exhale with upward movement and inhale while you come down.
Barbell Half Squat.
Barbell Half Squat Jumps
Stand shoulder width apart, placing an empty barbell on your upper back. Drop your hip into a half-squat position like you are doing a vertical jump. Pointing your toe forward, drive your hip explosively as high as possible. Balancing the barbell on your shoulder, land softly on your toes. Return to the standing position. Continue as many repetitions and do this step as fast as possible continuously for 45 seconds.
Note: Make sure not to move your knees beyond your toes. Press your foot firmly and make sure to land on your toes softly. Exhale while pushing and inhale while landing.
