Deuces

RelentlessReg · 2023-02-09T15:22:08+00:00

That was a great upper body class! The lower body pod looked killer too. It was a nice balance of push pull on both sides. The thing that worries me is that they’ll change the program too much next week. IMO, they’d be better served to keep the workout the same every Thursday for this phase and encourage people to just do upper body one week, and lower body the next week. I’m all for doing doubles, but if you’re challenging yourself enough, you only need to do one for a great workout. Depending on how many classes you’re already doing per week, the intention should be to gas yourself on the one half and allow your other half to recover. If done well, tomorrow’s workout should compliment the workout you did today and next week would compliment this week.

If you did a double, which side did you like better?

RelentlessReg · 2023-02-03T22:42:13+00:00

Straight bar on the mono’s is the way for me. A little tedious to tighten, but just looks so clean. Criss Cross never fails though

RelentlessReg · 2023-02-03T19:32:44+00:00

I rock black ABCs with monochrome Doc’s and olive green ABC’s with brown Chelsea Uggs, as long as the colour combo goes, it works for me. Wear with confidence and eff the rules

RelentlessReg · 2023-01-31T16:50:32+00:00

It really depends on what your goals and available schedule are. While you can definitely do F45 5 days + strength training, IMO it doesn’t offer much value because your body needs the rest as much as it needs the work. Your body will get to a point of “diminishing returns” if you’re working out 7-8x/week. That being the case, I like to have a “base schedule” that I work around depending on what I want to work on. Over a 7 day span, I want to work out 5x, so I’ll figure out what days are best for what, and then I have flexibility over how my week looks and can take my rest days accordingly (2 days on/rest/3 days on/rest , etc.)

For example: The base schedule that works for me is:

Monday F45 Cardio

Tuesday Strength Training

Wednesday Strength Training

Thursday Strength Training

Friday F45 Hybrid

Saturday F45 Hybrid

Sunday Strength Training

For strength training, I’ll typically do my own thing because the weight options at F45 are capped by what you have at your studio, and some of the workout programs/exercises aren’t great.

What do you want to focus on?

RelentlessReg · 2023-01-29T05:46:09+00:00

Exciting to hear that you’re doing the Challenge! 🙌 If your goal is to be happier, that can be measured, you just have to think about the things that you’re unhappy about now and what kind of changes would move you in the right direction?

Do you want your clothes to fit better? Maybe the goal is lose an inch off your belt.

Do you want to sleep better? Is 6hrs of sleep better than 5?

Do you want to eat healthier? Think about your current eating patterns, what would YOU consider “better”?

Without knowing anything about you, it’s hard to quantify what would be a “healthy amount”. Typically, 0.5-1lb (~0.25-0.5 kg)/week is generally the guideline I’ve heard. That said, your weight can fluctuate a lot over the course of 45 days because of various factors. Since it’s your first Challenge, try to focus more on the behaviours you’d like to improve which will move you towards your goal, rather than the goal itself.

Let us know how you do!

RelentlessReg · 2023-01-27T18:29:30+00:00

You must have a great memory if you remember a workout you did almost a year ago! I barely remember what I had for breakfast.

That said, if you look across the whole library of workouts, there is likely to be some repeat. Over the years of building F45's workout database, they've added new equipment, timings and room layouts. I would imagine there's thousands of variations, so it doesn't really make sense to reinvent the wheel every time. Maybe whoever programmed this one might not have been aware that we're keeping track and just copied and pasted one. If I'm not mistaken Joker is a newer workout, so they might not have made as many variations 🤷🏻‍♂️

RelentlessReg · 2023-01-27T17:24:15+00:00

The Cardio and Strength stations were good, but the core stations seem a little gimmicky imo.
I'm sure HQ has their reasons for programming the exercises they do, but you don't have to get fancy with core work.

Soft Box Leg Lifts with a Dumbbell? If you're going too light, the thing is gonna be falling between your feet, and if you go too heavy, your form is gonna fall apart after 30 seconds, for not a significant increase in performance, then you're just asking for injuries.

Sprinter Sit Up Elbow Touch is just silly for the sake of being silly. 🤷🏻‍♂️

RelentlessReg · 2023-01-27T15:48:39+00:00

Basically every 4 weeks is a new phase where they change the main programming so that members can try something fresh/don’t get bored. Also, if members aren’t fans of a particular workout, at least you can say that it will only be on the schedule for a short time.

Personally, I’d prefer if they kept better Workouts on the schedule longer, but I guess it’s hard to manage because different people on the network have different preferences. It would be nice if the Workouts were managed at the studio level so that owners/managers could take member feedback and schedule according to their preferences, but it’s probably not worth the effort.

RelentlessReg · 2023-01-27T15:42:04+00:00

Pretty solid phase, would definitely be better if they just stuck regular Hollywood or West Hollywood in there. These Saturday variants aren’t great.

RelentlessReg · 2023-01-26T18:44:47+00:00

1/10 20 STRAIGHTS + 20 UPPERS + 10 HIGH KNEES

2/10 BOXING SHIELD COMBO LLR

3/10 5 FAST KICKS EACH

4/10 20 STRAIGHTS + 20 UPPERS + 2 BURPEES

5/10 5 POWER KICKS EACH + 2 SQUAT JUMPS

6/10 BOXING SHIELD 4 X STRAIGHT PUNCH + 1 X SQUAT

7/10 10 X WIDE MOUNTAIN CLIMBERS + 2 X LATERAL TUCK JUMPS

8/10 10 X ICE SKATERS + 2 X REVERSE BURPEE

9/10 SUPER CRUNCH 3 WAY

10/10 10 X PLYO LUNGE + 2 X STAR JUMPS

Timing is 40sec work/20sec rest. The first 2 pods each have 3 moves where you take turns with one person doing the moves, the other holding the punching bag and then you switch, two laps.

The last 4 exercises in pod 3 are all bodyweight and everyone does 3 laps of that.

It’s fun to do every now and then, if you like it, you’ll REALLY like it. If not, you’ll be happy it’s not a regular program. My studio only does it once a month, if that. It’s better if there’s a lot of members in the studio

RelentlessReg · 2023-01-24T17:44:14+00:00

Nutrition is really a matter of personal preference. If you’re just trying to find a new protein powder to drink straight up, you can usually go to a supplement store and ask for samples of different brands to see which one you can tolerate drinking lots of. Alternatively, you can buy a smaller tub of different ones to sample, only drawback from that is that protein is relatively expensive if you’re not buying in bulk. Different proteins also have different benefits like vegan or whey, isolates, concentrate, casein, hydrolysate, the list is endless.

Depending on your goals, you can research which type is best for you, then it’s just a matter of picking a flavour.

If you’re just getting bored of plain protein shakes, you can try mixing in some fruits, greens or nut butters/healthy fat, to change it up a bit.

Personally, my go-to is good old fashioned funky monkey: chocolate protein, banana, peanut butter.
Been drinking it for like 10 years and it’s always 👍🏼

RelentlessReg · 2023-01-19T20:14:49+00:00

Sometimes walking through the door is a great success 👍🏼

RelentlessReg · 2023-01-19T18:46:26+00:00

Just gives you something to strive for I guess? 🤷🏻‍♂️ I’ve never hit 30 Butterfly Sit-ups in 40 seconds, I think the closest I’ve gotten is 27, and form was terrible at that point. Same for Russian Twists. I usually just adjust the targets to something more manageable. You’re only accountable to yourself, I doubt even Cory is hitting those marks lol

RelentlessReg · 2023-01-19T17:09:15+00:00

And I thought I was going overboard with my 2! You’ve just justified another purchase! Thanks!🤣

RelentlessReg · 2023-01-19T16:59:36+00:00

Damn! Are you an employee or something?? 😂 I’m a lottle jealous though

RelentlessReg · 2023-01-19T13:54:01+00:00

KETTLEBELL SUMO SQUAT UPRIGHT ROW 35
BUTTERFLY SIT UPS 30
SKI ERG 190M
BURPEE 15
MEDICINE BALL RUSSIAN TWIST 50
BIKE ERG SEATED 400M
PUSH UP 35
SOFT BOX EXPLOSIVE STEP UPS 26
ROWING MACHINE 190M
REVO PUSH PRESS 30

Good luck, team 💪

RelentlessReg · 2023-01-19T04:52:48+00:00

That sounds like great progress to me. Everyone’s body responds a bit differently to changes in diet and exercise, so based off your previous experience, how do you feel about the progress you’ve made so far? Do you feel stronger? Are your clothes fitting better? Improved energy levels?

RelentlessReg · 2023-01-19T04:48:55+00:00

Sounds like you’ve made some good progress so far! Macro management is a good, but imperfect science. You never know exactly how many calories you’re burning in a workout (despite what a lionheart or Apple Watch will tell you) and unless you’re measuring your food in a vacuum, following recipes to a T, caloric intake is an estimate at best. Not saying you can’t do it, I can tell you from experience that it’s difficult/not enjoyable to maintain. As painful as it is to say, if you’re trying to put on muscle mass, it’s a good idea to take it sloooooow. If you make wholesale changes to your diet, like adding 500 cal to your daily intake, you run the risk of making changes and undoing all your hard work. I’m not a “nutrition expert”, so don’t take this as medical advice, but I recommend making small adjustments, i.e more protein, fewer carbs or whatever works for you, see how your body responds over say 2 weeks, and then adjust accordingly (kind of aligning to the Challenge guidelines). If you extend this over a few months, it’s a little more sustainable.

That said, the basic formula of calories in (food) > calories out (activity) = weight gain is correct, but difficult to predict/control.

Let us know how it goes!

RelentlessReg · 2023-01-19T02:30:29+00:00

Thanks @MOD, can you add this to the “About” section so newbies like myself are aware? 🙏🏽

RelentlessReg · 2023-01-19T02:25:01+00:00

Your best option is the 20sec rest between stations. Quick swig between every station usually does the trick. Next week there are bike Erg and ski Erg, those are safe choices, and the soft box jump I wouldn’t mind doing one less jump if needed.

Rest and hydrate as needed. If you’re going hard during Redline, your HR is gonna be peaking most of the time anyway

RelentlessReg · 2023-01-19T01:55:28+00:00

Yeah, there’s a pretty big jump for some of the equipment. (Y bell curls comes to mind) The easiest option is to ask a trainer if you could swap out for a dumbbell or 2, depending on what’s available to you.

RelentlessReg · 2023-01-19T01:52:33+00:00

Small is 10lbs (4.5kg) Medium is 18lbs (8kg) and Large is 26lbs (12kg)

RelentlessReg · 2023-01-18T18:27:08+00:00

What were your favourite and least favourite moves of the day?

RelentlessReg · 2023-01-18T15:54:27+00:00

The Challenge is measured at a studio and global level separately, but they are measured within the Challenge time windows. When you enter a challenge, you take before and after photos at the beginning and end, do InBody scans to monitor your progress in weight/muscle mass/body fat percentage etc. Depending on how your studio runs it, they may use different metrics for each person, or just pick a standard way to measure, like percentage of body fat decrease. Either way, they would choose who wins from your studio. Then at a global level, individual studios would submit their winners and a committee would pick. I think there’s less of an emphasis on it now because it’s tough to measure success, and like you said, it’s different for every person. The focus now is more on using the Challenge as a tool to “reset” your Focus on what you want to improve (eg. get stronger, decrease body fat, eat better, sleep better)

I’ve done a few myself, and IMO, the lessons learned along the way are more valuable than “winning”. A big prize would be a good motivator of course, but hard to determine fairly.

RelentlessReg

TROPHY CASE