F45 Quarterbacks [Everything You Need to Know]

Unlike other fitness centers and typical gyms, F45 has taken a unique approach to a boring activity that a lot of people hate, and that’s working out. Instead of going to the gym and coming up with your own set of exercises and routine, F45 does that for you so you don’t have to ever worry about it. Every day, a unique class is performed that consists of fun exercises that could be cardio or weight-based depending on the day. With over 50 different workouts, you’ll never feel the boredom that comes with training. One of these workouts is called the F45 Quarterbacks workout, what is it about? How is it performed? And is it hard?

The F45 Quarterbacks workout is a hybrid of cardio and weightlifting exercises since it’s inspired by what an American football player might do during his training. It consists of both offensive and defensive exercises that train agility, endurance, and strength.

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

What is the F45 Quarterbacks Workout?

f45 quarterbacks

If you’re already familiar with F45 Training, then you know that they always manage to come up with the most unique names for their workouts.

You have routines like Renegade, Docklands, Empire, Pipeline, and of course, Quarterbacks. And if you didn’t know, these names aren’t just selected randomly out of thin air just because it’ll make them appear cool, on the contrary, every name has a hidden meaning that represents what the workout will actually be about.

If you live in the United States especially (or any other country), then you probably know what the term “quarterback” means.

It’s a term that’s used in professional football and that represents a player stationed behind the center who directs a team’s offensive play.

But I know what you’re thinking, what does this have to do with the workout? Well, the F45 Quarterback workout is heavily inspired by American football and consists of both offensive and defensive exercises so it’s a hybrid of cardio and weight training.

During the workout, you’ll be imitating the same exercises that a professional football player would do in his training so there is a lot of focus on fast explosive athletic-type moves. As a result, you’ll be working on agility, resistance, and most importantly, strength.

Here is everything you need to know about this workout:

  • Stations: 14
  • Pods: 2
  • Laps: 1 per pod
  • Sets: 2 per station
  • Timing: 55 seconds of work/20 seconds of rest
  • Miscellaneous:  based on moves that an American football player would use in training or competition.

F45 Quarterbacks Workout Example:

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

Workout Example 1:


  • 14 stations 
  • 2 pod 
  • 1 lap 
  • Timing: 55/20
  1. Barbell Bentover Row Overhand Grip
  2. Agility Box Lateral Runs
  3. Power Band Push-Up Pause
  4. 5 X Squat Pulse + 2 X Squat Jump
  5. Kb Romanian Deadlift Tempo 4-0-1
  6. Cones Lateral Jumps Wide Receiver
  7. Deadball Combo Squat Curl + Press
  8. 1 X Inchworm + 2 X Burpee
  9. Ladders Ikky Shuffle
  10. Rowing Machine
  11. Balance Trainer Jump On Jump Off
  12. Dumbbell Punches
  13. Triple Switch Hold + 5 X Ice Skater
  14. 10 X Wide Mountain Climber + 2 X Push-Ups

Workout Example 2:


  • 2 Pods, 7 Stations Per Pod, 2 People Per Station
  • 1 Lap per Pod, 2 Sets Per Station, 55 seconds work/20 seconds rest
  1. Dumbbell Renegade Row
  2. Ladders Jump In and Jump Out
  3. Balance Trainer Dumbbell Chest Fly
  4. Plyometric Lunge
  5. Kettlebell Deadlift Single Leg
  6. High Knees on the Spot
  7. Dumbbell Squat Press + Calf Raise
  8. Medicine Ball Woodchop
  9. Cones Alternate Stepovers
  10. Bike Climb
  11. Forward + Reverse Jump
  12. Deadball Combo Row And Burpee
  13. Agility Poles S Run
  14. Push-up hold

Workout Example 3:


  • ultimate timing – 50/20, 50/30
  • normal timing – 55/20 2 sets
  1. Dumbbell Goblet Staggered Squat
  2. Barbell Romanian Deadlift High Pull
  3. Y-bell Double Clean + Reverse Lunge + Press Outer Grip
  4. Suspension Trainer Push-Up + Knee Tuck
  5. Dumbbell Alternate Bicep Curl
  6. Dumbbell Bench Seated Alternate Shoulder Press
  7. Kettlebell Swings 5 on Each Side
  8. Soft Box Explosive Step Ups
  9. Mb Cones Nba Defence Dsc 7517 32
  10. Ski Erg Standing
  11. Hurdles Lateral Jump Burpee
  12. Ladder Hand Walks
  13. Cones Alternate Stepovers
  14. Star Jumps + Pu + Wide Mountain Climber Complex

Is F45 Quarterbacks Workout Hard?

As I mentioned in the beginning, the F45 Quarterbacks workout is a hybrid one. This means that you’ll be doing both cardio and weightlifting exercises. As a result, it may be a little bit harder than most other workouts.

In addition to that, the training that American football quarterbacks go through is known for being intense, and since this workout, in particular, is inspired by their way of training, then you’ll be putting your body to the test. 


If you’ve never done an F45 Quarterbacks 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, just ask the trainers there to help you out or make it less intense and they’ll be glad to do it.

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

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