CONDITIONING & HYBRID / 2 DAYS PER WEEK / ABOUT 45 MINUTES
Functional 45 · circuit style
Strength + aerobic mix
A timed rotation inspired by functional group classes, unaffiliated with F45. Choose moderate loads; a class label does not guarantee adaptation.
Your weekly sessions
SESSION 1 / 40 sec work / 20 sec switch
Station circuit A
40 sec work / 20 sec switch
- Goblet squat — 3 rounds × 40 sec
Quadriceps with glute support. Sit between the hips and stand through the whole foot.
- Suspension strap row — 3 rounds × 40 sec
Lats, rhomboids, mid-back and biceps. Test anchor, lean back with a rigid trunk, row elbows behind you and lower slowly.
- Low step-up — 3 rounds × 40 sec
Quadriceps and glutes; calf muscles assist. Step onto a low stable platform and stand fully before stepping down slowly.
- Indoor cycling — 3 rounds × 40 sec
Heart, lungs and working leg muscles. Set saddle for a comfortable knee bend and pedal smoothly at a repeatable effort.
SESSION 2 / Alternate patterns
Station circuit B
Alternate patterns
- Kettlebell swing — 3 rounds × 30 sec
Gluteus maximus and hip stabilizers. Hinge sharply to drive the bell from the hips, keep arms relaxed and stop near chest height.
- Incline push-up — 3 rounds × 40 sec
Pectoralis major, anterior deltoids and triceps. Place hands on a stable elevated surface; lower with your body in a straight line.
- Suitcase carry — 3 rounds × 30 sec
Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.
- Rowing ergometer — 3 rounds × 40 sec
Heart, lungs and working leg muscles. Drive with legs first, then open the hips and finish with arms; reverse the order on return.
How to progress
Start with two 4-station rounds; build to three. Increase one variable per week: load, controlled reps or total rounds.
Recovery and weekly placement
Rest 60–90 seconds between rounds; stop if movement quality falls.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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