Build Your En­durance at F45 Novena

Herworld (Singapore) - - MANUAL -


Class size: 27 Du­ra­tion: 45min Tough­ness level:

The classes here are a mix of car­dio and strength train­ing. On the odd days of the work week, they of­fer high-in­ten­sity car­dio work­outs and switch to strength train­ing for the other two days. The week­end classes are a mix of strength and car­dio – I picked Firestorm Mon­day.

Train­ers Zac and Her­man shouted en­cour­age­ment in a mil­i­tary man­ner, giv­ing

us a boost of men­tal for­ti­tude. Very much like the work­out it­self, the warm-up was equally high in in­ten­sity – rapid high knee lifts and jump squats got my heart rate up.

The train­ers then demon­strated the dif­fer­ent sta­tions and ex­plained that we had to com­plete two rounds of 22 sta­tions (count ‘em, 22!). The sheer num­ber seemed daunt­ing at first, but be­cause they were timed for 30sec with a 15sec break in be­tween, we could per­form the ex­er­cises with­out ex­pir­ing too quickly. Weighted jump­ing lunges came first, and just as my quads started burn­ing, it was time to move on to the next sta­tion – the moun­tain climbers. With­out think­ing, I was al­ready on the mat in a push-up po­si­tion and lift­ing my knees as fast as I could.

Zac men­tioned that while the ex­er­cises are rather easy to un­der­stand, sta­tions like the re­sis­tance band squats and ket­tle­bell lifts are mon­i­tored by train­ers to en­sure that mem­bers don’t in­jure them­selves. Al­though many of the sta­tions did seem like typ­i­cal HIIT (high-in­ten­sity in­ter­val train­ing) ones, small vari­a­tions tar­get spe­cific mus­cle groups.

For ex­am­ple, we were given vari­a­tions at the bat­tle ropes – heavy ropes that you heave up and down. The first one was to be done in a half kneel with short and fast move­ments to build up stamina, while the sec­ond was ex­e­cuted stand­ing upright and in large waves, with your hands go­ing above your head – your arms won’t thank you af­ter this.

Ver­dict: If you feel that 30sec at each sta­tion is too short, you’re wrong. I was pant­ing dur­ing and af­ter the class, and all I wanted to do was crash when it ended. I wasn’t the only one, though. Ev­ery­one else was seated on the floor, red-faced and tired. Can’t wait to try again!

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