F45 Moon Hopper Workout [Everything You Need to Know]

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 Moon Hopper, what is it about? How is it performed? And is it challenging?

The F45 Moon Hopper workout is a resistance-focused routine that consists of multiple exercises performed following an 18-station system. These exercises revolve around training strength, isolating muscles, and working on functional resistance.

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

What is the F45 Moon Hopper Workout?

f45 moon hopper 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, and of course, Moon Hopper.

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. And Moon Hopper definitely falls into the latter category.

The F45 Moon Hopper workout is a resistance-based routine that consists of a variety of exercises that are performed based through a total of 18 stations. These exercises revolve around training strength, isolating muscles, and working on functional resistance.

The only connection between the name and the workout that I can think of is that when you think about hopping on the moon, the first thing that pops into your mind is the weak gravity or “resistance”. And the whole workout is based on resistance exercises.

Here is everything you need to know about the F45 Moon Hopper workout:

  • Stations: 18
  • Pods: 3
  • Laps: 1 per pod
  • Sets: 2 per station
  • Timing: 35 seconds of work/15 seconds of rest, 40 seconds of work/30 seconds of rest
  • This workout follows a pod-style movement system where members move through each station in their pod (station 1 moves to station 2, station 2 moves to station 3, and so on all the way to station 6 which moves back to station 1).
  • Members complete 2 sets at each station and 1 lap through each pod.
  • The timing for Moon Hopper changes on each set.
  • There is a 40-second hydration break at the end of each pod.

F45 Moon Hopper 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:


  • 18 stations, 2 people per station
  • 3 Pods, 1 Lap per pod, 2 Sets at each station
  • 35-sec work/15-sec rest, 40-sec work/30-sec rest


  1. Kettlebell Racked Sumo Squat Tempo 4-0-1
  2. REVO Front raise
  3. Power Band Push Press
  4. Barbell Good Mornings
  5. Barbell Reverse Curls
  6. Sledgehammer Tricep Blaster + Squats
  7. Chins Overhand Grip 1 and Half Rep
  8. Plate Tricep Extension
  9. Dumbbell Curtsey Squat
  10. Dumbbell Incline Bench Press 2 Sec Pause
  11. Powerband Low Rear Delt Fly
  12. Swiss Ball Dumbbell Chest Press
  13. Kettlebell Goblet Squat
  14. REVO Close grip bicep curl
  15. Sandbag Lateral Lunge
  16. Balance Trainer Hip Thruster
  17. Barbell Tricep Extension
  18. Dead Ball Combo Row And Burpee

Workout Example 2:


  • Ultimate timing: set 1 – 40 work / 10 rest, set 2 – 40 work / 30 clean / move
  • Normal timing: 35/15, 40/30


  1. Kettlebell Step Trainer Alternate Reverse Lunge
  2. Barbell Upright Row
  3. Dumbbell Bench Pull-Overs
  4. Powerband High Rear Delt Fly
  5. Barbell Romanian Deadlift
  6. Kettlebell Cleans
  7. Suspension Trainer Chest Hugs Row Hug Cross Over
  8. Y-bell Double Bicep Curl Twist Centre Grip
  9. Box Hand Stand Push-Up
  10. Swiss Ball Dumbbell Chest Press
  11. 10 X Bicycle Kicks + 2 X Leg Raises
  12. Deadball Sumo Squat Pause
  13. Sandbag Box Lateral Step Ups
  14. Medicine Ball Squat Press Ball From Squat
  15. Revo Reverse Curl
  16. Revo Romanian Deadlift Alternate Single Leg
  17. Plate Tricep Extension
  18. Dumbbell Plank Row

Is the F45 Moon Hopper Workout Hard?

Although F45 training has some pretty tough workouts in its arsenal, the Moon Hopper routine, in particular, isn’t that hard but it still takes a toll on your body, especially your triceps since it heavily focuses on resistance exercises.

It’s an intense enough workout to get your blood flow going, but not too much to take out all the energy from your body. However, your arms will definitely feel sore mid-workout and days after you finish it, so be prepared for that!


If you’ve never done a Moon Hopper 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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