F45 Training Boat Quay

Take the first step towards greatness this Monday at F45 Boat Quay! 🚀🔥

Every journey begins with a single step, and today is the perfect day to start. Let's crush our goals together!

————————————————————
𝙁𝟰𝟱 𝗕𝗼𝗮𝘁 𝗤𝘂𝗮𝘆 - 𝙄𝙣𝙣𝙤𝙫𝙖𝙩𝙞𝙫𝙚, 𝙝𝙞𝙜𝙝-𝙞𝙣𝙩𝙚𝙣𝙨𝙞𝙩𝙮 𝙜𝙧𝙤𝙪𝙥 𝙬𝙤𝙧𝙠𝙤𝙪𝙩𝙨 𝙩𝙝𝙖𝙩 𝙖𝙧𝙚 𝙛𝙖𝙨𝙩, 𝙛𝙪𝙣, 𝙖𝙣𝙙 𝙧𝙚𝙨𝙪𝙡𝙩𝙨-𝙙𝙧𝙞𝙫𝙚𝙣. - 𝙄𝙣𝙣𝙤𝙫𝙖𝙩𝙞𝙫𝙚, 𝙝𝙞𝙜𝙝-𝙞𝙣𝙩𝙚𝙣𝙨𝙞𝙩𝙮 𝙜𝙧𝙤𝙪𝙥 𝙬𝙤𝙧𝙠𝙤𝙪𝙩𝙨 𝙩𝙝𝙖𝙩 𝙖𝙧𝙚 𝙛𝙖𝙨𝙩, 𝙛𝙪𝙣, 𝙖𝙣𝙙 𝙧𝙚𝙨𝙪𝙡𝙩𝙨-𝙙𝙧𝙞𝙫𝙚𝙣.
📍373/75 South Bridge Road, Singapore 058705

If you want to take your workouts to the next level then this new class at F45 Boat Quay will definitely do the trick ✅

The 9’s is a resistance-hybrid class created by F45 Chief of Athletics Gunnar Peterson
-so you know it’s gonna push you hard 💪

It combines techniques Gunnar uses to train pro athletes and celebs, using a unique structure that alternates between resistance and bodyweight exercises.

It’s running on Tuesdays but only for a limited time, so get booked in asap if you want to try it. 👍

We begin every F45 session by demonstrating the exercises for the session. We will explain the key elements, progression and regression for the movements. And don't worry if you miss anything, the Coaches are always able to help you out during the class.

Train for 2 weeks for only $49! Join us to see why our members love our studio and let the coaches push you through the workout! Link in bio or DM us ofrdrop us an email at [email protected] to find out more!

The whole concept of team training that F45 is all about is so that we can push each other to greater heights. F45 is for everyone, whether you're somebody who is looking to start their fitness journey or take it up to the next level, come and join us experience team training at it's best form!

The best results are achieved when you think nobody is watching you. Often, people hold themselves back because they're worried about looking foolish in front of others, but in fact everybody is highly focused on themselves during the workout. F45 is a judgement-free zone! Everybody is trying to achieve the same goal - to get fitter. So don't compare somebody else's day 100 to your day 1!

Often used interchangably, there's actually a huge difference to tendons, ligaments and cartilage! Knowing the difference can help you in knowing what your issues are and could help to prevent injuries!

Did you guy like the Concept challenge last month!? We're constantly finding new ways to try and motivate our members to work harder during the sessions. If you have any ideas for some challenges that you would like to see, leave them in the comments below.

Wishing all our Muslim friends a Selamat Hari Raya Haji!

Bring a friend down and train together! Having someone to train with you definitely makes the workout more fun and easier to stick to a training routine. Mavis and Marilyn are always pushing each other to get the most out of every session.

If you want to get more out of your training, aim for hitting a number of repetition during the set time rather than just trying to run out the clock! A good estimation of repetition to do is to give yourself 2-3 seconds to perform each repetition for a simple movement, and 4-5 seconds for a complex movement. So if you're doing a bench press and it's a 30 second set, tell yourself that you'll aim to do 30/3=10 repetitions during that set! Having a target to work towards can help motivate your self to push yourself further.

While cardio might be a good way to burn those calories immediately, play the long game and build those muscles instead!

Join us for 2 weeks of workout for only $49! Join us to see why our members love our studio and let the coaches push you through the workout! DM us of drop us an email at [email protected] to find out more!

Have you heard of the mind-muscle connection? It is the delibrate and concious contration of the muscles. This is very important for people who want to get stronger! Next time, instead of just going through the action, think about the muscles that you're trying to activate and feel the activation! If you need help, ask the coaches what muscle the exercise is trying to activate and try to see if you can feel the contraction!

Look at those veins! A common belief is that F45 is not a good place to build muscles - but that is not true. In fact, in the nature of F45 where rest timing is controlled, it can force you to work even harder when you go heavy and it can help in muscle growth even further!

The Deadball Over Shoulder Throw is an excellent hybrid exercise that is low impact - meaning that even people with knee pain should do it! It trains the upper body, lower body as well as core. And the faster you do it, the higher your heart rate will climb

At F45, we're always watching you from every corner of the room!

If you're the kind of person who feeds off energy of others, then F45 is the place for you to be! A place where everybody has the same goals to get fitter and stronger - what better environment to be in!?

And we're into the 6th month of 2022! Did you make any fitness resolutions at the start of the year, and have you hit them? If you haven't, it's not too late to jump back on those resolutions!

Have you booked in your 4 sessions for this week!?

Join us today, see why we are the best group training in town! Join us for 1 week trial for only $49!! Email us for more information at [email protected] or DM us!

Hear from our member to see how F45 has helped him!

'I've been going to F45 for quite a while now. I have a weak lower back from sitting at a desk all day, and one of the things I've always been impressed with is that every single instructor has taken the time to understand that and helped me to adjust the exercises so that I can do them with the back pain. I have always been comfortable with whatever excersice I was doing as I have always felt the instructors had my back (quite literally).

A little while ago I was there and Luciano was in covering. After the session he came over and after a bit of poking and prodding told me. "Mate, you know what is wrong. Your shoulders are too tight and your lats are too weak". He pointed me at a couple of suggestions for simple exercises to do during the day to help. I in no way believed that either one was my problem, but figured I had nothing to lose in trying the excersices anyways.

3 weeks later my back pain is completely reduced. I have more flexibility in my shoulders, and I have much less difficulty with exercises such as the deadlift and good mornings.

Every person I've met so far from F45 has been not only knowledgable, but wanting to share their knowledge with the rest of us.

Thanks all, I appreciate what you are doing there.'

Nige demonstrating perfectly what we talked about on Thursday to relieve the lower back of pressure in the bent over row!

The bear crawl - an excellent cardiocascular and strength exercise! This low impact exercise is perfect for those who have knee issues. It does not require and equipments, so next time if you're unable to perform the jupm squats, sub this in right away! Be sure to keep the knee as close to the ground as possible as shown perfectly by our member!

It's the weekend - but for those on the challenge, stay strong fitfam!! We're only 2 more weeks out to the end of the challenge! Stay the course and trust the process!

A friendly reminder not to skip cardio Wednesday especially for those of you who are on the challenge!

A picture that we can all relate to!

The kettlebell swing but with a 28kg kettlebell! Other than perfect technique, this requires insane strength and cardiovascular endurance as well!