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 Heroes Hollywood, what is it about? How is it performed? And is it worth it?
The F45 Heroes Hollywood is a hybrid-style routine that consists of 18 different stations. What’s special about it is that for the majority of stations, 2 people will be on each TV. However, it’s not considered a partner workout since there’s no teamwork or switching off.
In this article, we’ll talk about what the F45 Heroes Hollywood workout is all about, if it’s hard, and some examples of how it’s performed.
Table of Contents
What is the F45 Heroes Hollywood Workout?
One of the best things that make F45 unique and stand out from other fitness studios is the fact that they always manage to come up with the best names for their workouts.
There is probably a workout for any cool name that you can think of. You have things like Checkmate, Empire, Varsity, Tokyo Disco, 3-peat, GOAT, Foxtrot, and of course, the Heroes Hollywood workout.
It’s true that sometimes, these names are selected just because they look cool and are eye-catching, but the majority of the time, they give a slight preview of what the workout is gonna be about.
Although in this instance, the term “Heroes Hollywood” doesn’t really give any hints about the objective of the workout, having a name that represents a city is a recurring theme among F45 Training just like the Docklands workout (which is a city in Australia), Miami Nights, NoHo, SoCal, Tokyo Disco, and so on.
The F45 Heroes Hollywood workout is a hybrid-style routine (meaning that it’ll focus on both cardio and resistance) that consists of 18 different stations. The way you around the room is that you do 3 laps and 1 set per station with a timing of 40 seconds of work and 15 seconds of rest.
What’s unique about this workout is that there will be 2 people on each tv. This doesn’t mean that it’s partnered, in fact, there’s no teamwork or switching off, you can do the exercises in time with the person next or not, it’s all up to you.
Here is everything you need to know about this workout broken down in bullet points:
- Stations: 18
- Pods: 1
- Laps: 3
- Sets: 1 per station
- Timing: 40 seconds of work/ 15 seconds of rest
- Miscellaneous: 2 people on each tv
F45 Heroes Hollywood Workout Examples:
Here are two examples of what an F45 Heroes Hollywood workout will look like (keep in mind that this may look different depending on your studio).
Workout Example 1:
Format:
- Ultimate timing: set 1 – 35 work / 10 rest, set 2 – 35 work / 15 rest, set 3 – 35 work / 30 clean / move
- Normal timing: 45 on /15 off, 35 on/15 off
Exercises:
- Box Partner Toe Taps
- Power Band Partner Squat Jump Side Pull
- Dumbbell Lateral Lunge Partnered*
- Push Up + Shoulder Touch Partnered
- Bike Standing Partnered
- Burpee Hands-Off Partnered
- Kettlebell Box Bent Over Row Tempo 4-0-1 Partnered
- Kettlebell Swing Partnered
- Mountain Climber Wide Partnered
- Balance Trainer Jump On Jump Off Partnered
- Triple Switch + Single Leg Deadlift Partnered
- Ladder Ikky Shuffle Partnered
- Revo Bicep Curl Partnered
- Rowing Machine Partnered
- Dumbbell Bench Incline Chest Press Partnered
- Partnered Slides Hamstring Curls
- Deadball Over Shoulder Throw Partnered
- Bear Crawls Back And Forward Short Partnered
*Partnered simply means that 2 people are one each TV
Workout Example 2:
Format:
Same as workout example 1
Exercises:
- Revo Squat Jump Partnered
- 10 X High Knees + 2 X Inch Worms Partnered
- Bench Hop Partnered
- Kettlebell Figure 8 Partnered
- Rowing Machine Partnered
- Agility Ladder Scissors Partnered
- Kettlebell Box Bent Over Row Tempo 4-0-1 Partnered
- Deadball Over Shoulder Throw Partnered
- 2 X Push Ups + 4 X Wide Mountain Climbers 2 X Star Jumps Partnered
- 5 X Prisoner Squats + 2 X Burpees Partnered
- Triple Switch + Single Leg Deadlift Partnered
- Balance Trainer Jump On Jump Off Partnered
- Revo Bicep Curl Partnered
- Lateral Shoot Through Partnered
- Bike Standing Partnered
- Soft Box Explosive Step Ups Partnered
- Ybell Single Arm Snatch Partnered
- Ybell Single Weighted Flutter Kicks Partnered
Conclusion:
If you’ve never done an F45 Heroes Hollywood 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.