F45 Bears Workout [Everything You Need to Know]

F45 has been rising in popularity these last couple of years since it provides a unique training experience for its members that seems to be working for a lot of them. Instead of the typical and somewhat boring gym routine where you have to come up with your own workouts, F45 does that for you so you don’t have to worry about it. With over 50 different workouts that are all different and unique, you’ll never feel bored or demotivated to train since you’ll constantly be experiencing something new. One of these workouts is called the F45 Bears, what is it about? How is it performed? And is it worth it?

The F45 Bears workout is a cardio-based routine that consists of 18 different stations focusing on plyometric training and a little bit of resistance using your own body weight mostly. And just like a bear that can survive more than 100 days without water, this workout will have no hydration breaks. 

In this article, we’ll talk about what an F45 Bears workout is all about, if it’s hard, and some examples of how it’s performed. 

What is the F45 Bears Workout?

f45 bears workout

Do you know what’s the greatest thing about F45 Training? Not the fact that they have dozens of extremely fun and innovative workouts (that’s great too!), but how they actually name them.

They always manage to come up with the best names for their workouts. According to them, they want something that has meaning, is eye-catching, and that looks cool. And that’s the case for the majority of their workouts. 

There is probably a workout for any cool name that you can think of (well, not really but you get my point!).

You have things like Renegade, Varsity, Empire, Wingman, Triple Threat, Quarterbacks, Redline, Pipeline, Athletica, and of course, the Bears workout.

And although in some instances, these names are selected randomly just because they appear cool like the Moon Hopper workout, or give homage to a city name like Noho (North Hollywood), SoCal (Southern California), Docklands, Miami Nights, and so on, the majority of the time, these names give a slight hint of what the workout is actually gonna be about.

In the case of the F45 Bears workout, it definitely falls into the latter category since there are a lot of similarities between it and an actual bear (not literally of course).

First of all, the most obvious one is the fact that this workout has no hydration breaks, and if you didn’t know, bears are one of the only animals that can survive without water for more than 100 days.

Additionally, by the end of this workout, you’re definitely going to feel like a bear in terms of strength of raw power.

The F45 Bear workout is a cardio-based routine and one of F45’s signature and staple ones. The way you go around the room is that you do 35 seconds of work and 10 seconds of rest on the first set then 55 seconds of work and 20 seconds of rest on the second set. It consists of 18 different stations that focus on plyometric training using (mostly) your body weight.

It’s definitely not your typical cardio workout since there is a huge variety of stations with a little bit of resistance training sprinkled in here and there which makes it like a mini-Hollywood workout.

The timing is what makes this routine great since it’ll make you feel like the class went by super quickly. 

Here is everything you need to know about this workout broken down:

  • Stations: 18
  • Pods: 1
  • Laps: 1
  • Sets: 2 per station
  • Timing: 35/10 on set 1 and 55/20 on set 2
  • Miscellaneous: No hydration breaks

F45 Bears Workout Example:

Here are two examples of what an F45 Bears workout will look like (keep in mind that this may look different depending on your studio).

Workout Example 1:


  • Pods: 1
  • Laps: 1
  • Sets: 2
  • Stations: 18
  • Timing: Set 1: 35” work 10” rest. Set 2: 55” work 20” rest.


  1. V Sit Up
  2. Barbell Squat + Upright Row
  3. Spiderman Low Position Touches
  4. Agility Box Hurdle Forward Hurdle Jump + Back Pedal
  5. 10 X Plyo Lunge + 2 X Squat Pulse
  6. Balance Trainer Crunch
  7. Soft Box Explosive Step Ups
  8. Kettlebell Clean And Press
  9. 1 X Inchworm + 2 X Sprawl
  10. Lateral Shoot Through X 4 Elbow To Knees X10
  11. Sandbag Plank Drag
  12. Suspension Trainer Jump Squat
  13. Box Toe Taps
  14. Deadball Squat Throw Up
  15. Dumbbell Sprawl + Unilateral Power Pull Burpee
  16. Dumbbell Alternate Arm Speed Hammer Curl
  17. Ladder 3 Step, 2 Step
  18. Ski Erg Standing

Workout Example 2:


  • Same format as example 1


  1. Ab Crunch And Twist
  2. Ybell Single Alternate Clean And Lunge
  3. Skipping High Knee
  4. Bike Seated Sprints
  5. Medicine Ball Plying Lunge And Power Jump
  6. Balance Trainer Jump On/Off + 4 X Wide Mountain Climbers
  7. Ybell Single Crunch And Extension
  8. Ybell Squat Press Under Grip
  9. 1 X Inchworm + 2 X Sprawls
  10. Step Trainer Lateral Hops + Reverse Shuffle
  11. Revo Running
  12. Agility Box Hurdle High Plank Hurdle Tap
  13. Db Jump Press
  14. Kettlebell Swings 5 Each Side
  15. Soft Box Explosive Incline Push Ups
  16. Cone 10 X Fast Feet + 2 Burpee Each Side
  17. Db Lying Boxing
  18. Ski Erg Standing Alternate Arm Pulls


If you’ve never done an F45 Bears 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 or too easy, you have full flexibility to go lighter or heavier depending on your physical ability. And if you’re not sure how an exercise is done, just ask the trainers there and they’ll be glad to help.

All that matters is that you have a solid workout and push your body to its fullest potential. 

Leave a Comment

Your email address will not be published. Required fields are marked *