F45, 1750 29th Street, Suite 2020, Boulder, 303-495-3377, f45training.com/centralboulder

Instructor: Bill Moltner is a lifelong athlete, a collegiate gymnast and a four-time USA triathlon age group All American. Moltner combined his passion for fitness with his background in business to bring F45 to Boulder.

What is the workout? F45 began in Australia and has grown in to a world-wide franchise. The F in F45 stands for "functional" fitness and 45 is the number of minutes in a class.

The class was broken up into three pods and each pod consisted of three exercises, called stations. Everyone was divided evenly into different pods. We had 45 seconds to perform the exercise followed by 15 seconds of rest before moving on to the next exercise in the pod. We went through each station in a pod four times before moving to the next pod and doing it all over again until all three pods were completed.

Essentially, it is a circuit workout emphasizing cardio exercises. For example, one pod comprised kettle bell swings, jump rope, and planks while punching our forearms against a mat. Similar to Les Mills Bodypump or Zumba, the workouts are designed at a high level within the organization.


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What's different? There isn't a moment of wasted time in this class. Every second is managed, from the time allotted to demonstrate the exercises to breaks between pods. There is no lollygagging or loitering. Classes start right on time due to the automated nature of the workout. Television screens around the room count down the time to the start of class and show how much time you have left for each exercise. They also continuously display a person performing the exercises for each pod.

Jennifer Haney works out last week at F45.
Jennifer Haney works out last week at F45. (Matthew Jonas / Staff Photographer)

Unlike most classes, the instructors didn't do the exercises with us. Instead they were going around the room giving tips and providing encouragement. "We don't need to worry about program development. It allows our trainers to work with individuals to modify exercises to make sure they are doing them safely and correctly and getting the maximum value out of the class," said Moltner.

With the workouts customized ahead of time and designed for efficiency, students can focus on their fitness. "Seeing people walk out the door in better shape than they came in. That's what it's all about," said Moltner.

Cost: There is a two-week free trial to celebrate their grand opening. After the trial drop-in classes are $30 and a 10-class pass is $250. The studio is running a special on month-to-month unlimited memberships for $150 a month.

Level: Modifications are built into the system and are demonstrated at the beginning of class. Every exercise offered an easier modification and picking up the pace made the stations more difficult. For more experienced athletes this might not be a one-stop shop. Anyone looking to get more active and doesn't know where to start or wants more structure, this is right up their alley.

When: The Athletica class is held throughout the day on Wednesdays. You can see the full schedule on the studio's website.

What to prepare: Water and workout gear are all you need. Towels, lockers and showers are provided.

Muscles worked: My whole body was fatigued the next day. The class aims to be a full body workout and it feels that way.

What I loved: I don't think I have ever taken a more efficient class. There isn't a moment wasted or a break that isn't planned in advance. You might not know what exercises you will be doing on any given day, but the format is always the same so you know what level of intensity to expect.

What I didn't like: The downside to such rigorous structure is that it can feel rushed. If you do stop for an impromptu drink, you are likely to miss part of the next exercise. There is always one eye on the television screen, waiting for it to tell you what comes next.

How I felt after the class: I was worn out and ready to fall into bed.

Know of any interesting workouts? Tell us about them so we can check them out: quentin@dailycamera.com.