Hey there, fitness friends! If you’ve been curious about the F45 Afterglow workout, you’re in the right place. I’m excited to walk you through this heart-pumping, cardio-packed session that’s part of the awesome F45 Training lineup. Whether you’re new to F45 or a seasoned pro, Afterglow is a fantastic way to boost your endurance, burn some serious calories, and leave class with that post-workout glow. Let’s dive in and explore what it’s all about, how it works, and even peek at an example session so you know exactly what to expect!
What’s F45 and Where Does Afterglow Fit In?
If you haven’t heard of F45 Training yet, it’s a global fitness phenomenon that started in Australia, offering 45-minute workouts that mix functional training, high-intensity interval training (HIIT), and circuit-style moves. They’ve got four main workout categories: Cardio, Resistance, Hybrid, and Recovery. And guess what? Afterglow falls squarely in the Cardio camp. It’s designed to get your heart racing, challenge your stamina, and give your metabolism a nice little kick—all while keeping things fun and engaging. According to the folks at F45 Training, Afterglow uses a unique ladder-style format to keep you moving and grooving.
So, What Exactly Is the Afterglow Workout?
Picture this: a workout that’s all about cardio, with a twist of challenge and a dash of excitement. That’s Afterglow! It’s built around a ladder-style combination sequence, which means you’ll be doing exercises in sets that either increase or decrease as you go. This keeps your heart rate up and adds a playful vibe to the session. Think plyometric moves (like jumping) and exercises with a fast tempo—they’re perfect for building endurance and making you feel unstoppable.
I peeked at some chatter on Reddit, and it seems people have mixed feelings—some say it’s not as cardio-heavy as they expected, while others love the mental challenge of the ladder format. Honestly, I think that’s the beauty of F45: it adapts to where you’re at, whether you’re just starting out or pushing your limits.
How Does Afterglow Work?
Okay, let’s break down the structure—it’s super straightforward once you get the hang of it! Afterglow usually uses a single pod setup with multiple stations, and each station has a pair of exercises. You’ll rotate through these stations in laps, and the work intervals change (often getting shorter) as you move along. Here’s how it typically goes:
- Timed Circuit: Imagine six stations—each with two exercises, like box jumps paired with burpees. In your first lap, you might do 40 seconds of work (20 seconds per exercise) with a quick 15-second rest between stations. Lap two drops to 30 seconds (15 seconds each), and by lap three, you’re at 20 seconds (10 seconds each). You’ll aim for about three laps total.
Expect moves like kettlebell swings, battle ropes, or rowing to keep that cardio party going strong. Some folks say the rest breaks (sometimes 30 seconds) feel a bit long, so your studio might tweak it to 20 seconds for extra intensity. The ladder format—where the work time shrinks—keeps you pushing “down the ladder” as far as you can. It’s a total blast!
An Example Afterglow Session to Get You Pumped
Want a sneak peek at what an Afterglow class might look like? I’ve put together a little example based on typical F45 cardio vibes. Check it out:
| Pod | Stations/Exercises | Details |
|---|---|---|
| Pod 1 | Box Jumps + Burpees | Cardio blast! |
| Kettlebell Swings + Battle Ropes | Heart-pumping fun | |
| Rowing + Cycling | Full-body cardio | |
| Jump Lunges + High Knees | Legs on fire! | |
| Plank Jacks + Mountain Climbers | Core + cardio mix | |
| Sled Pushes + Skipping | Power and speed |
In this setup, you’d hit each pair of exercises for 20 seconds in lap one, 15 seconds in lap two, and 10 seconds in lap three. Every station is cardio-focused, though some moves (like jump lunges) sneak in a bit of hybrid strength. It’s a sweaty, smile-inducing challenge!
Why You’ll Love Afterglow
Here’s the deal: the F45 Afterglow workout is perfect if you want to level up your cardio game in a supportive, team-based vibe. The ladder format keeps things fresh and exciting, pushing you to test your limits without feeling overwhelming. Whether you’re a newbie or a fitness junkie, it’s adjustable to your pace—and every studio might add its own flair for extra variety. Plus, that post-workout euphoria? It’s the cherry on top after crushing it!
A Few Resources to Check Out
I pulled this info from some great spots, like the F45 Training workouts page and Ohio University’s F45 guide, plus some real talk from the F45 community on Reddit. They’ve got all the details if you want to dig deeper!
So, there you have it, my friends! Afterglow is all about heart-pounding fun, a killer cardio boost, and leaving you feeling amazing. Ready to give it a try? Let me know how it goes—I’d love to hear about your experience!