Amy Sherman | MLive.com
F45 Grand Rapids owners Rusty Ross and Holly Wright at their gym located on 28th Street.
BY AMY SHERMAN | asherma2@mlive.com
It’s the start of a new year, and that means gyms across Michigan are packed with people fulfilling their New Year’s resolutions to get healthier, move more, and maybe lose a little bit of the weight they put on over the last few months.
There are so many workouts to choose from, it can be completely overwhelming to those of us who might not be regular gym rats. Some workouts can sound downright scary, intimidating, or flat-out weird, while others might have been on your radar for a while but you just haven’t taken the plunge yet. I know, and to be honest, working out at a gym has never really been my bag. Walking into a unknown situation, with some really bad, old workout clothes on, and no idea how to “do” the workout as a beginner, totally makes me uncomfortable. So I just don’t go, and that’s a problem when you eat for a living.
To kick off 2020, I decided to do a little research, and went out and and actually participated in a variety of exercise classes, to take some of the mystery out of them. I experienced firsthand what these workouts were like, learned some tips and tricks to make even a first-timer feel comfortable, and investigated what the health benefits are. We also got to meet some passionate owners and exercise experts along the way.
We’ll be sharing with you 12 different workouts over the next couple of weeks.
See our first foray into Aerial Silks here.
Check out our Pilates experience here.
We tried out Kickboxing, see the pictures here.
A barre class is way harder than it looks, and that’s a great thing.
Pole dancing is a total test of strength, and is one empowering workout if you can get off the ground.
Get in proper alignment with an Anusara style yoga class.
Need a new challenge in a group setting? Try CrossFit.
Born in Australia, F45 is a workout that combines circuit, functional and high intensity interval training together for a fast moving, highly effective exercise session. I participated in two classes at F45 Grand Rapids, a cardio class and a resistance class.
“Our functional training model is for everybody,” gym co-owner Holly Wright explained. “We can train a larger group of people at time, while offering all the benefits of personal training.”
Wright, and her co-owner Rusty Ross, opened the gym 3 years ago. They both had backgrounds as personal trainers prior to owning their own gym.
“I did the research on F45, and it’s originally from Australia and they are way ahead of the game when it comes to exercise,” Wright said.
Founded by Aussie Rob Deutsch in 2012, F45 is the fastest growing fitness franchise in the world. There are almost 1,800 gyms in over 50 countries. The U.S. is host to close to 800 gyms alone, and yet I had never even heard of them.
I asked Ross how he got involved in the gym, and he enthusiastically said “I took a class, and I just loved it.” The rest is history.
There’s a reason behind the name F45. Workouts are exactly, you guessed it, 45 minutes long. These are high intensity workouts, meaning you’ll do a few rounds of quick (about 45 second) exercises focusing on functional movements. This means movements that you would do every day, but kind of enhanced.
The thing that sets F45 apart, Ross said, is “strength training”. During a resistance class, you’ll be lifting weights and other implements in order to not just gain muscle, but to strengthen your bones as well.
F45 has developed over 3000 different combinations of exercises, and have arranged them in sequences so that you get the maximum workout each and every time, and can workout as often as you like without breaking your body down. This means that literally every single time you attend class, it will be something new and different.
“All of the workouts are designed by functional coaches. There’s a rhyme and a reason as to what we do, why we do it, and when we do it,” Ross said. “F45 coaches know what we did last week, and what will be happening next week, and they plan all of it out. That planning is what helps your body not break down.”
One cool thing about this workout schedule, is that every F45 gym across the globe is doing the same workout, at each gym, every day. That’s a pretty big community to be a part of.
Enter the gym, and check in on the I-Pad by the door. There will be some shelves to put your stuff on, change your shoes, grab a towel if you need one. Hopefully, you’ve arrived a bit early, class will start exactly when it is scheduled.
If you have time, I highly recommend you spend it doing some stretching, especially if you have any spots that you know are tight. While there is a warm-up, it doesn’t involve stretching.
Line up at the front of the room on the line for the start of class. The instructors will then walk through each station and it’s exercise for the day, explaining form and technique for each. A typical class will have about 12 different stations, with 12 different exercises.
Then, the class will disperse throughout the room, and the warm up will begin. Just pick any spot, and feast your eyes upon the screens at the front of the room. Some very ripped Australians will proceed to work you quickly through a series of warm-up exercises, enough to get your blood pumping and your muscles warmed.
Then, the instructor will tell you which station you should head to, and then get yourself ready to go. The timer on the screens up front will count down, a bell will ring, and it’s game on. You’ll be busting it out on your station for about 45 seconds, and then, ding dong, it’s time to move on, with about 10 seconds in between each move.
This workout is quick, quick, quick in every aspect. Each exercise is over before you know it, you move on, and start right away. With 12 different stations, there is no time to get bored. In between each set of stations, you’ll get a one minute break to grab a drink and rehydrate.
Before you know it, the 45 minutes will be over, you’ll be nice and sweaty, and most likely huffing and puffing away.
I have to say that I really loved how fast this workout was, both in actual time and perceived time. I never looked at the main clock, I never wished that an exercise was over, I never felt like I was dragging anchors. I HAD to keep moving, had to keep going, and before I knew it, the workout was over. Very nice.
One recommendation I would make is that if you are new to exercising, or feel out of shape, ask for exercise modifications during your workout. There were a few that I just couldn’t do (yet!), and it would have been nice to know an alternative from the instructor. I watched another woman who was doing things differently and followed her for some of the stations.
I did like that there was a variety of different weights out, no matter the implement, so you can certainly find the right size.
“We can modify anything for you,” Ross explained. “Whether you are brand new, or a pro athlete, this workout will work for you. Workouts never get easier, you can always push harder.”
Workouts might not get easier, but the F45 workout, with it’s variety of exercises, stations, and quick timing, is a fun, fast one.
Things to know about this workout:
–no need for anything special for this workout, just wear comfortable clothes. Carry your tennis shoes in during the slushy winter months.
-Be absolutely sure to get there a few minutes before class starts, because class starts exactly on time. You can always jump in, but they won’t wait for you.
-Sign in on the I-Pad at the entrance to let them know you are there.
-If you have time, it’s worth it to do some stretching, especially for areas that might give you trouble. The warm up is exactly that, a warm up of your muscles, but it’s not deep stretching.
-Work at your own pace, and with the weights you feel comfortable with. Don’t be afraid to ask for something lighter, or to ask the instructor to demo an alternative version for you.
-Bring water, there will be a couple of one minute breaks where you can grab a drink.
-On Saturdays, the workout is 60 minutes. As an added fun bonus, there’s a DJ spinning tunes.
This is part of a Michigan’s Best Workout series focusing on 12 different types of exercise you can try in 2020. It’s being done in partnership with Gazelle Sports.
Amy Sherman | MLive.com
It’s one big, open, light filled room at F45 Grand Rapids.
F45 gyms around Michigan:
2741 28th St. Grand Rapids, Michigan 49512 (616) 649-2512
F45 Rockford
191 Marcell
Rockford, MI 49341
F45 Hudsonville 3423 Quincy Ave Hudsonville, Michigan 49426
F45 Holland
2863 W Shore Dr Holland, Michigan 49424 (616) 990-7310
F45 North Livonia
19716 Haggerty Rd Livonia, Michigan 48152 (248) 916-0000
F45 West Bloomfield South
6718 Orchard Lake Rd. West Bloomfield Township, Michigan 48322 (248) 550-7220
Amy Sherman | MLive.com
At the start of class, line up on the blue mat to watch the instructor run you through the exercises you’ll be doing this class.
Amy Sherman | MLive.com
You can see a few of the stations that are set up for the workout, from barbells to dumbbells. The workout changes every day, and F45 has over 3000 different combinations that they’ve developed.
Amy Sherman | MLive.com
The instructor will have each station clearly marked with a number, you’ll just follow along in order. Depending on how full the class is you may be alone at your station, or sharing it with about 2-3 people. Everyone will have their own equipment to use.
Amy Sherman | MLive.com
This is the ‘duffle bag’ which is filled with sand, and which is really heavy. There were two sizes to choose from, but even the smaller one was hard to manipulate. Flipping this thing up into my arms was probably the hardest move at F45.
Amy Sherman | MLive.com
Kettlebells lined up and ready for you. The colors signify the weight, you better believe I went for that gray one.
Amy Sherman | MLive.com
Of course owner Holly Wright can double team the reds. This is one of the things that makes F45 a nice workout, you can turn it up or down depending on your strength level or experience.
Amy Sherman | MLive.com
Each station will be set up and ready to go for you when you arrive for your workout. No need to slug gear, or find the right equipment, it’s all here for you.
Amy Sherman | MLive.com
Each station features different equipment, from exercise balls for sit ups, to stationary bikes and rowing machines. Some items are traditional, like barbells, while others are a bit more interesting, like giant hammers.
Amy Sherman | MLive.com
F45 is a community gym. There were many high fives after the workout, and lots of encouragements like “nice job” being shared. It felt very supportive.