F45 has taken the fitness world by storm these last couple of years since it managed to come up with a unique approach to what is considered the most boring activity: working out. Instead of going to a typical gym and creating your own workout from scratch, 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 a fantastic session. One of these workouts is called the F45 Red Diamond, what is it about? How is it performed? And is it challenging?
The F45 Red Diamond workout is a resistance-based routine that revolves around progressive overload. This means that you’ll slowly decrease your active time as you move through the 4 sets in each station.
In this article, we’ll talk about what the F45 Red Diamond workout is all about, its main objective, and some examples of how it’s performed.
Table of Contents
What is the F45 Red Diamond Workout?
As you may have already noticed, F45 Training has a unique approach when it comes to its workouts.
Not only are they unique, innovative, and extremely fun, but they’re also labeled using cool names.
Instead of using boring names like “resistance workout” or “chest workout”, they select names that are eye-catching and that will add the element of curiosity to their workouts.
You have things like The Piston, Empire, Wingman, Redline, Pipeline, Quarterbacks, Triple Threat, Special Ops, The joker, Brixton, and of course, Red Diamond.
Sometimes these names give a slight hint of what the workout will actually be about, other times, they give homage to certain cities of the world like the Docklands workout, Tokyo Disco, Miami Nights, Noho, SoCal, and so on. And from time to time, these names are selected just because they’re cool and eye-catching like the Moon Hopper Workout, and that’s the case for this particular workout.
When you hear about a red diamond workout, you’re already intrigued and hooked by the name alone.
The F45 Red Diamond workout is a resistance-based routine that revolves around progressive overload. It consists of 9 stations in total with 4 sets at each one.
The whole idea here is that you’re slowly decreasing your active time during each station and it goes like this:
- During the first set, the timing is 45 seconds of work and 15 seconds of rest
- During the second set, the timing is 40 seconds of work and 20 seconds of rest
- During the third set, the timing is 35 seconds of work and 25 seconds of rest
- And during the last set, the timing is 30 seconds of work and 30 seconds of rest
Here is everything you need to know about this workout:
- Stations: 9
- Pods: 3
- Laps: 1 per pod
- Sets: 4 per station
- Timing: 45/15, 40/20, 35/25, 30/30
What’s the Main Objective Behind the F45 Red Diamond Workout?
As I mentioned in the beginning, this workout in particular uses a progressive overload system that isn’t used in the majority of F45 Training workouts, well, not to the level of Red Diamond at least.
The main goal here behind this is to break muscle fibers. As a result, your body has to repair them and replace the “damaged” fibers with new ones through a cellular process, in which these muscle fibers are fused together to form new muscle strands.
With time, your muscle fibers slowly become thicker and increase in number which creates what we call “muscle hypertrophy”, commonly known as “muscle growth”.
And that’s the main objective of this workout: to grow muscles and reach hypertrophy using progressive overload.
F45 Red Diamon Workout Examples:
Here are two examples of what an F45 Red Diamond workout will look like (keep in mind that this may look different depending on your studio).
Workout Example 1:
Format:
- Ultimate timing: set 1 – 45 work / 15 rest, set 2 – 45 work / 15 rest, set 3 – 35 work / 15 rest, set 4 – 30 work / 45 clean / move
- Normal timing: 45/15, 40/20, 35/25, 30/30
Exercises:
- Dumbbell Swiss Ball Chest Press 4-0-1
- Barbell Bicep Partials X 3
- Kettlebell Upright Row
- Chin Up Underhand Grip
- Sledgehammer Tricep Blaster
- Balance Trainer Dumbbell Chest Fly Tempo 4-0-1
- Kettlebell Box Bent Over Row
- Revo Leg Raises
- Sandbag Push Up And Slow Plank Drag
Workout Example 2:
Format:
- Ultimate timing: same as before
- Normal timing: 30/30 4 sets
Exercises:
- Dumbbell Bench Flat Chest Fly
- Kettlebell Unilateral Row Pause
- Revo Lying Tricep Extension Pulse
- Suspension Trainer Circular Close Row
- Dumbbell Swiss Ball Seated Alternate Shoulder Press
- Slides Spider Man Push Up
- Powerband Low Rear Delt Fly
- Balance Trainer Chest Press Pulse
- Sandbag Bicep Curl Pulse
Conclusion:
If you’ve never done an F45 Red Diamond 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.