F45 Miami Nights 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 Miami Nights, what is it about? How is it performed? And is it worth it?

The F45 Miami Nights workout is a hybrid-style workout that’s a combination of both cardio and resistance exercises. During the session, you’ll be performing all kinds of movements and patterns that will train your strength, endurance, and, agility.

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

What is the F45 Miami Nights Workout?

f45 miami nights workout

F45 training is known for a lot of things, but one of the things that makes them unique is the fact that they always manage to come up with the best names for their workouts.

You have things like Renegade, Quarterbacks, Pipeline, Empire, Varsity, and of course, Miami Nights.

And usually, these names aren’t chosen randomly just to appear cool, they often give a slight preview of what the workout is gonna be about.

Although in this instance, the term “Miami Nights” 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).

However, if you really think about it, there is a tiny connection between the name of the workout and its objective.

When you think about Miami, what’s the first thing that pops into your mind? You probably thought of pristine beaches, non-stop nightlife, and fantastic warm weather. Great! but what do all of these need? Being in a fantastic shape that will grab everyone’s attention around you. And that’s exactly what this workout will be doing.

The F45 Miami Nights workout is a hybrid-style workout that consists of both cardio and resistance exercises. During the session, you’ll be performing all kinds of movements and patterns that will train your strength, endurance, and, agility.

You’ll usually start with cardio and then finish it off with weight exercises which makes this routine in particular a fun and intense one.

Here is everything you need to know about this workout:

  • Stations: 12
  • Pods: 3
  • Laps: 3 per pod
  • Sets: 1 per station
  • Timing: 40 seconds of work/20 seconds of rest

F45 Miami Nights Workout Example:

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

Workout Example 1:


  • 3 pods 
  • 4 stations per pod
  • 3 laps per pod
  • 40/20 timing


Pod 1: 

  1. Plate Wood Chop 
  2. Reverse Lunge With Dumbbell Bicep Curl, 
  3. Barbell Push Shoulder Press, 
  4. Double Kettlebell Snatch To Rack Position

Pod 2: 

  1. Fitball Hamstring Curl
  2. Deadball Squat With Bands 
  3. Suspension Trainer Single Leg Row
  4. Neutral Chest Press 

Pod 3: 

  1. Back Roll Into A Burpee
  2. Alternate Hip Thrust And Push Up
  3. Prisoner Squats
  4. Reverse Bear Crawl

Workout Example 2:


  • 3 Pods, 4 Stations per pod, 3 people per station
  • 3 laps per pod, 40-sec work, 20-sec rest
  1. Dumbbell Renegade Row with Rotation
  2. Barbell Clean and Press
  3. Plate Woodchop
  4. Dumbbell Squat Press
  5. Suspension Trainer Assisted Chins
  6. Dumbbell Bench Incline Chest Press
  7. Kettlebell Swing
  8. Kettlebell Goblet Squat
  9. Plyo Lunge Shallow
  10. Push-Up To Front Raise
  11. Burpee Hands off
  12. Ice Skater

Is the F45 Miami Nights Hard?

Although there are other F45 Training routines that are way harder, this one will also take a toll on your body since it’s a hybrid workout that consists of cardio, resistance, and strength exercises.

One thing’s for sure, don’t expect Miami Nights to be some sort of holiday unless you like them to be straight out of hell. With a combination of all types of exercise variations, you’ll be putting your body to the test, and this test will definitely not be easy. 


If you’ve never done a Miami Nights 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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