F45 Foxtrot Workout [Everything You Need to Know]

F45 has taken the fitness world by storm these last couple of years since it managed to come up with a unique approach to working out, an activity that’s hated or straight-up ignored by a lot of people. Instead of going to a typical gym, creating your own workout from scratch, or following a random one on the internet, F45 does that for you and provides you with unique daily training routines that are fun and intense. With over 50 different workouts to choose from, you’ll never feel the boredom of performing the same thing over and over again. Every day, a different workout is selected and you get to join several other members for an amazing session. One of these workouts is called the F45 Foxtrot, what is it about? How is it performed? And is it challenging?

The F45 Foxtrot workout is a cardio-based routine that’s heavily inspired by military training (hence the name foxtrot which is used in radio communication during the military). It consists of 12 different stations with 4 sets at each one of them and an alternating timing of 45/15 and 20/10.

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

What is the F45 Foxtrot Workout?

f45 foxtrot workout

Since you’re reading this article, that probably means that you’re already familiar with F45 Training, and if that’s the case, then you know that they always manage to come up with the most unique names for their workouts.

You have things like Empire, Tokyo Disco, Redline, Pipeline, Quarterbacks, Renegade, Firestorm, and of course, the Foxtrot workout.

It’s true that sometimes, these names are selected randomly just to look cool or to give homage to certain events such as the Miami Nights or the Moon Hopper workout, but the majority of the time, the name of the workout gives a slight hint of what it’s actually gonna be about.

In the case of the Foxtrot workout, it definitely falls into the latter category.

If you didn’t know, a foxtrot is a code word representing the letter F, used mostly in military radio communication. But what does this have to do with the workout exactly?

Well, the F45 foxtrot workout is a cardio-based military-themed routine that focuses on taking your aerobic fitness to the next level.

What’s unique about this workout is the number of sets that you do per station which is 4 as well as the different timing variations since you constantly alternate between 45 seconds of work/15 seconds of rest and 20 seconds of work/10 seconds of rest. And to top it off, there are no breaks just like in military training.

Here is everything you need to know about this workout:

  • Stations: 12
  • Pods: 1
  • Laps: 1
  • Sets: 4 per station
  • Timing: 45 work/15 rest, 20 work/10 rest, 45 work/15 rest, 20 work/10 rest
  •  Miscellaneous: No breaks whatsoever 

F45 Foxtrot Workout Example:

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

Workout Example 1:


  • 4 sets (45/15, 20/10, 45/15, 20/10) 1 lap of pod


  • Station 1: Ground And Pound With A Lateral Jump
  • Station 2: Wood Chop
  • Station 3: Tuck Jumps, Lunges
  • Station 4: Bike
  • Station 5: A Steps
  • Station 6: Lateral Kettle Bell Swing
  • Station 7: Jumping On Step Trainer
  • Station 8: Mountain Climbers + Squat Jumps Onto Bose Ball
  • Station 9: Burpees + Squats
  • Station 10: Ladders
  • Station 11: Sprinter Arms With Jumps
  • Station 12: Push + Burpee, Feet Up Onto Soft Box

Workout Example 2:


Same as workout example 1


  1. Ybell Single Alternate Clean + Press Outer Grip
  2. 1 X Inchworm + 2 X Jumping Jack
  3. Medicine Ball Crunch + Butterfly
  4. Plate Sumo Squat + Bicep Curl
  5. Ski Erg Explosive
  6. Burpee Hands Off
  7. Agility Ladder Scissors
  8. Single Dumbbell Forward Lunge + Diagonal Chop
  9. Balance Trainer Jump On Off + 4 X Mountain Wide Climbers
  10. Rowing Machine
  11. Dynamic Soft Box Cross Over
  12. Deadball Over Shoulder Throw

Workout Example 3:


Same format as before


  1. Battle Ropes Singles
  2. Balance Trainer 10 X Mountain Climber And Overhead Press
  3. 10 X Ice Skaters + 2 X A Steps
  4. Bike Hover
  5. Agility Box Hurdle Criss Cross Hurdle Jumps
  6. Dumbbell Single Alternating Devil Press
  7. Kettlebell Speed Sumo Squats
  8. Dumbbell Side Lunge Steps And Double Punch
  9. Step Trainer Jump On Off + 4 X Shuffle
  10. Ski Erg Explosive Star
  11. Revo Squat Single Arm Press
  12. Ladder Deadball With Carry


If you’ve never done an F45 Foxtrot 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. 

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