Day 27: Hollywood Circuit

Jul 16 · 4 min read

Background: F45 Training combines elements of High-Intensity Interval Training (HIIT), Circuit Training, and Functional Training. The fusion of these three training concepts has led to the development of 36 different, 45 minute workout experiences, with more in development by our F45 Athletics Department. This combination of interval, cardiovascular and strength training has been proven to be the most effective workout method for burning fat and building lean muscle. Check out F45 here and find your nearest studio!

F45 Hillcrest

“Should we crush F45 tomorrow morning?”

The text I received from Dylan on a Friday afternoon. I thought to myself, what more would I want to do on a beautiful Saturday morning then go work out so vigorously that I feel like I can’t move afterwards?

Nothing, I guess, because I signed up for the class.

I just had to go because my gym buddy was asking me to. It made me realize that I’m genuinely appreciative of having someone holding me accountable, and pushing me to work out every day (even on Saturday).

Saturday morning rolled around and we made our way over to the F45 in Hillcrest to the Hollywood Circuit class, which I later learned is one of F45’s harder classes. With “Hollywood” in the title, Dylan wishfully assumed there would be a DJ, to which I expressed my doubts.

Well I was wrong.

We arrived and there was a DJ set up in the room playing some great warm up tunes to get us ready for class. We checked in quickly, seeing that we were obviously running a bit behind, and placed our stuff in the back where the lockers, water, and bathrooms are located.

Even though we were late, and had only been to one previous F45 class each, the class structure and exercises were very clear and easy to understand. Andrew and Derek, our instructors, demonstrated each of the 27 stations, and explained that we would have 40 seconds at each station with 15 second in between stations. We would go through all the stations twice.

Guys Being Dudes

Some of the exercises seemed challenging (at least for me), but there were TV monitors around the studio that showed what exercises happen at each station. So no worries about remembering 27 different stations, or looking around at others to see what to do. The monitors also have a countdown of seconds, and when the time is up you hear a ding that signals the move to the next station.

We did a quick warm up to get our bodies ready and moving then they numbered us off, and we headed over to our starting stations. Unfortunately, for me, I started at station 7 and Dylan started at station 8. This meant I followed him, and had to wipe off his excessive amounts of sweat left on every piece of equipment before using it…but hey, props for pushing yourself to the max!

We progressed through the first circuit, which consisted of variations of squats, kettlebell work, dumbbell lifts, and the dreaded (weight assisted) pull up station. I can confidently say it was challenging. Andrew and Derek circulated the room, making sure to assist us with technique or modifications if needed, which I definitely needed. Our completion of the circuit ended somewhere near the battle ropes.


We got a quick water break and then went right back into round two.

We finished our second circuit out of breath and crumpled to the ground to stretch. The HIIT aspect of F45 really gives the feeling of a well-rounded workout. Not only is it intense strength training, it also challenges your cardio.

“That wasn’t too hard.” — Dylan

We both laughed.

After class we thanked Andrew and Derek for working with our inexperience and asked them if they had a moment to talk about their experience as F45 instructors.

Meet the Instructors:

Andrew Wooters @a_wooters

Derek Fine @derekisfine

What is F45?

AW: The best thing about F45 is that it is timing interval based. There aren’t sets and reps so everyone can go at their same pace. If they’re not feeling as tired half way through the workout they can really push it, or if they’re super exhausted they can throttle back. And we have two trainers on the floor so there are modifications for every single exercise.

DF: F45 is functional 45 minutes. You walk through the door and 45 minutes later you walk out. I love it because I can take any class myself, and my grandma can be in the same class. It just has a big range of clientele and anyone can have a good workout when they walk in here.

How did you get started as a trainer/instructor?

AW: I started training 8 or 9 years ago. I have been an athlete my whole life so I love staying in shape and lifting weights.

What makes F45 different from other Studios?

AW: I tried a class and I loved it. I was hooked right away. I was super smoked afterwards. I really like the use of technology like the TVs and the heart rate.

Favorite Exercise? Favorite Warm Up Song? Favorite Post Workout Snack (protein shakes don’t count)?

AW: Clean to Press. Go Get It by T.I. Steak Burrito.

DF: Dumbbell Bench Press. Bohemian Rhapsody by Queen. Chips and Guac.

Share your experience with the hashtag #100VizerDays or meet us at the studio to join in on the fun, next up Pure Barre!


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