If you’re like me, then you’re probably bored with the typical gym routine that you perform on a daily basis. These can get pretty repetitive from time to time which can be demotivating. When that happens, then it’s probably time to change things up and try different approaches to training. One of the best ways to do that is by joining a gym that provides you with workouts so you don’t have to such as F45 Training. This fitness center offers over 50 unique workouts that will make you challenge your body and motivate you to train. One of these workouts is called the F45 Angry Bird, what is it about? How is it performed? And is it challenging?
The F45 Angry Bird workout is a resistance and strength-based routine that revolves around targeting all individual body parts on three different pods: the first pod focuses on legs, the second pod on arms, and the third pod on the core.
In this article, we’ll talk about what the F45 Angry Bird workout is all about, if it’s hard, and some examples of how it’s performed.
Table of Contents
What is the F45 Angry Bird Workout?
If you didn’t already know, F45 Training is known for coming up with the most unique names for their workouts.
If you just look at some of their other workout names, you’ll know what I’m talking about. You have things like Renegade, Empire, Docklands, Varsity, Pipeline, Quarterbacks, 22, 3-Peat, All-Star, and of course, the Angry Bird workout.
Although some of these names may appear like they have no correlation to what their corresponding workout will be about, oftentimes, they give a pretty solid hint about what to expect from it.
However, there are some names that are selected just because they’re eye-catching like Miami Nights, Tokyo Disco, and so on. And the Angry Bird workout definitely falls into the latter category since the name gives no sort of hint as to what it’s going to be about.
They may be referencing the famous mobile game “Angry birds” since at the end of the workout, you’re probably going to feel angry about its intensity just like the birds that you play with during the game.
They could also be referencing one of the most common exercises used in this particular workout that makes you look like an angry bird which is the reverse dumbbell fly.
Anyway, the F45 Angry Bird workout is a resistance and strength-based routine that revolves around focusing on individual body parts in each of the 3 pods.
- Pod 1 targets the legs
- Pod 2 targets the arms
- Pod 3 targets the core
Here is everything you need to know about the F45 Angry Bird workout:
- Stations: 15
- Pods: 3
- Laps: 3 per pod
- Sets: 1 per station
- Timing:
- 40 seconds of work and 15 seconds of rest on lap 1
- 25 seconds of work and 20 seconds of rest on lap 2
- 20 seconds of work and 10 seconds of rest on lap 3
F45 Angry Bird Workout Example:
Here are two examples of what an F45 Moon Hopper workout will look like (keep in mind that this may look different depending on your studio).
Workout Example 1:
Format:
- 15 Stations, 2 People Per Station
- 3 pods of 5 stations, 3 laps per pod before switching pods
- Lap 1: 40 sec of work, 15 rest, 1 set per station
- Lap 2: 35 sec of work, 20 rest, 1 set per station
- Lap 3: 20 sec of work, 10 rest, 1 set per station
Exercises:
- Plate Box Overhead Step Up
- Dumbbell Deadlift, Paused
- Kettlebell Rack Squat Pause
- Revo Good morning
- Sandbag Reverse Lunge /w Rotation
- Rope Climb Advanced
- Kettlebell Upright Row
- Barbell Bicep Partials X3
- Dumbbell Push-Up Rotation
- Dumbbell Bench Flat Chest Fly
- Plank Lateral Walks
- Elbow Crunches
- Feet Up Crunches
- Rower Knee Tuck
- Swiss Ball Back Extensions /w Twists
Workout Example 2:
Format:
Same format as example 1
Exercises:
- Wide Grip Dead Lift
- Dumbbell Squat
- Revo Bar Box Step Up
- Kettlebell Reverse Lunge
- Single Leg Hip Thruster
- Suspension Trainer Row
- Alternating Dumbbell Shoulder Press
- Plated Reverse Fly
- Dead Ball Chest Press
- Ybell Bicep Curl
- Rotating Plank
- Butterfly/Scissor Kicks
- Ab Wheel
- Russian Twist
- Plated Sit Up Tagged
Conclusion:
If you’ve never done an F45 Angry Bird workout before and are not sure what to expect, then I hope this article made it more clear for you. Just remember that if you find it too difficult, just ask the trainers there to help you out or make it less intense and they’ll be glad to do it.
All that matters is that you have a solid workout and push your body to its fullest potential.
