F45 Training is a globally recognized fitness program, originating in Australia, that offers 45-minute, high-intensity group sessions blending HIIT, circuit training, and functional exercises. It’s designed to cater to all fitness levels, with over 1,700 studios worldwide as of recent reports. The Templars workout, specifically, is a cardio-focused session within this program, aimed at testing cardiovascular endurance and mental strength through a series of 14 partnered exercises. This emphasis on buddy training is intended to enhance motivation, enjoyment, and competitive spirit, leading to better results, as noted in various fitness descriptions.
The workout’s design leverages the social aspect of fitness, with research suggesting that training with a partner can increase longevity in training life and foster a supportive community atmosphere, which is particularly evident in Templars. This makes it an appealing choice for those seeking both physical and mental challenges in a team setting.
What Is the Templars Workout?
The Templars workout is categorized under F45’s cardio offerings, designed to push participants’ aerobic thresholds and aid in rapid fat loss. It involves 14 stations, each featuring a different exercise, many of which are performed with a partner. This structure not only tests cardiovascular endurance but also mental strength, as participants must maintain intensity over multiple laps. The partnered nature is highlighted in descriptions from Ohio University F45 Workout Descriptions, which note its focus on community and results, making it a unique cardio session within the F45 lineup.
Structure of the Templars Workout
The Templars workout is structured with a single pod containing 14 stations, each accommodating two people. Participants complete three laps around this pod, with each station involving one set of the designated exercise for 35 seconds, followed by 15 seconds of rest or transition. This timing was detailed in a 2019 Reddit post (Reddit: Workout Intel for Templars), providing a specific instance of the workout structure, though it’s worth noting that F45 workouts can vary by studio and over time.
The format ensures a high-intensity interval approach, keeping the heart rate elevated throughout the session. Many exercises are partnered, such as “Partnered Pulling 4 Steps,” described in comments as holding hands in a quarter squat and taking steps forward and back, which adds a cooperative element. This structure aligns with F45’s general approach of using different energy systems, as seen in F45 Challenge: Templars, emphasizing its cardio focus with plyometric and timed movements.
Example of the Templars Workout Session
To illustrate, here’s a detailed table of exercises typically included in a Templars session, based on the aforementioned Reddit post, categorized as cardio-focused given its official classification:
| Pod | Stations/Exercises | Details |
|---|---|---|
| Pod 1 |
– Partnered 6 x Dumbbell Punches 2 x Squat Jump – 10x Shoot Throughs 10 X Heel Taps – Partnered Pulling 4 Steps – Sandbag Push Up + Plank Drag – Ladders Double Foot Side Jumps – Partnered Leg Raise – Kettlebell Single Arm Alternate Swings – Side Plank with Reach – SLIDES Burpee – Lateral Tuck Jumps – Squat Pulse Combo x 4 – 10 x Russian Twist + 2 x Jackknives – Partnered Cones Frog Squat Tag Shuttle Run – REVO Jump Lunges | Cardio-focused |
Some exercises, such as “Kettlebell Single Arm Alternate Swings” and “Sandbag Push Up + Plank Drag,” incorporate resistance elements, adding variety and potentially engaging muscles beyond pure cardio, which might be unexpected for a cardio session. The “SLIDES Burpee” likely involves slide discs, adding an agility challenge, while “REVO Jump Lunges” may involve specific equipment, though exact details can vary.
Conclusion and Practical Considerations
The F45 Templars workout stands out as a challenging cardio session that leverages partnered exercises to enhance motivation and performance. Its structure of one pod with 14 stations, completed over three laps with 35-second intervals, ensures a high-intensity experience ideal for improving cardiovascular fitness and mental toughness. Whether you’re looking to burn calories, boost endurance, or enjoy a workout with a friend, Templars offers a dynamic and community-driven option.
It’s worth noting that while the provided example is from 2019, F45 workouts can evolve, so checking with your local studio for the current format is recommended. The emphasis on partnered exercises, as seen in user feedback on Reddit, can vary in reception, with some enjoying the community aspect and others preferring solo work, highlighting a potential area of personal preference.