F45 Tokyo Disco 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 and follow some sort of random guru on the internet, F45 does that for you so you don’t have to ever 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, challenging, and that’s proven to work. One of these workouts is called the F45 Tokyo Disco, what is it about? How is it performed? And is it worth it?

The F45 Tokyo Disco workout is a resistance-based routine that consists of 12 different stations split into two halves, the first half is for the upper body and the second half for the lower one. You’ll be doing a bunch of exercises that focus on building strength, lean muscle mass, and burning fat. 

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

What is the F45 Tokyo Disco Workout?

f45 tokyo disco

If you’re already familiar with F45 training, then you know that there is something really interesting about their workouts. Besides being fun and challenging, they also have the best names.

The people in charge of naming the workouts always manage to come up with the most unique and eye-catching names for them.

You have things like Redline, Renegade, Moon Hopper, Miami Nights, Quarterbacks, Pipeline, and of course, Tokyo Disco.

And these names aren’t just selected randomly just so they look cool (well, most of the time), they all give a slight hint of what the workout will actually be about.

When you hear the term “disco”, what’s the first thing that comes into your mind? Dancing of course!

And in order to pull off the best dance moves what do you need? To be in shape! As a result, you’ll be a monster on the dance floor and grab everyone’s attention towards you.

But what does this have to do with the workout? Well, think of it this way: this workout in particular will train your body in a way that’ll give it the ability to dance through the entire day without feeling tired.

The F45 Tokyo Disco Workout is a resistance-based routine that consists of 12 different stations that are split into both upper and lower-body exercises. These exercises focus on building strength, lean muscle mass, and burning fat. 

In other words, you’ll start with 6 sets that have a bunch of exercises focusing on your upper body, after that, you’ll move on to exercises that focus on working your lower body. 

Here is everything you need to know about this workout:

  • Stations: 12
  • Pods: 2
  • Laps: 1 per pod
  • Sets: 3 per station
  • Timing: 35 seconds of work/25 seconds of rest
  • Miscellaneous: Upper Body Pod & Lower Body Pod  

F45 Tokyo Disco Workout Examples:

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

Workout Example 1:


  • 2 Pods, 12 stations, 3 people per station
  • 1 Lap per pod, 3 Sets at each station
  • 35s work, 25s rest


  1. Dumbbell Swiss Ball Chest Press with Pause
  2. Plate Bent Over Row with Pause
  3. Step Trainer Inclined Push Up to T
  4. Kettlebell Unilateral Row
  5. Dumbbell Tricep Kick Backs
  6. Chin Up Underhand Grip
  7. REVO Double Alternating Staggered Front Squat
  8. Plate Hip Thruster
  9. Sandbag Sumo Squat Tempo 4-0-1
  10. Medicine Ball Double Leg Curl
  11. Activation Bands Dumbbell Goblet Squat
  12. Barbell Romanian Deadlift Pause

Workout Example 2:


  • 2 Pods, 12 stations, 3 people per station
  • 1 Lap per pod, 3 Sets at each station
  • 35s work, 25s rest


  1. Bench Press
  2. Bent Over Suitcase Row
  3. Diamond Press Up
  4. Barbell Upright Row
  5. Seated Shoulder Press
  6. Chin Ups Overhand Grip
  7. Lateral Lunges
  8. Hip Thrusts On Balance Trainer
  9. Reverse Lunges On Slides
  10. Single Leg Deadlift Revo Bar
  11. Sandbag Squat
  12. Romanian Deadlift

Is the F45 Tokyo Disco Hard?

This workout in particular is one of the hardest ones that F45 Training offers. It’s specifically tailored to overload your body and put it through an intense challenge.

Since you’ll be starting with a bunch of upper body exercises that definitely aren’t easy like the bench press and chin-ups, your body is gonna feel fatigued right from the first half and will barely have enough energy to tackle in the second half which also has some difficult challenges like the deadlift. 

By the end of the workout, your body is gonna feel worn out and by the next day, it’ll be extremely sore.


If you’ve never done an F45 Tokyo Disco 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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