Joker (F45 workout)

This is a cardio based workout I did at an F45 studio.

Each station has 3 exercises: a cardio, a strength and a core exercise.

The 1st round you do for 55s of work and 20s of rest.

You do 1 set of 55s and go to the next exercise.

After you complete the 3 exercises, you reset the timer to 25s of work and 15s of rest.

I have modified the workout on the 2nd round to 27s of work and 10a of rest.

This accounts for the lost time switching up the intervals.

I also have addition conditioning at the end of the workout for this audience.

Warm up

:30 side to side lunge

:30 glute bridge from floor

:30 Frankenstein

:30 inchworm

:30 Spider-Man stretch

:30 Superman

:30 roll & reach

Workout

2 rounds

• rd1 55s work 25s rest

• rd2 27s work 10s rest)

Station 1

1. Assault bike

2. Med ball over the shoulder throw

3. Plate sit up

Station 2

1. Bosu ball crossovers

2. Forward and backward bear crawls

3. Bicycle

Station 3

1. Dumbbell swing to overhead press

2. Dumbbell single overhead march

3. 4s crunch hold 4 ab twist

Station 4

1. 10 high knees + 2 prisoner squats

2. Medball plyo lunge with power jump

3. Pike slider

Station 5

1. Row

2. Dumbbell full arcs (light)

3. Swiss ball alphabet

Station 6

1. Kettlebell burpee push up

2. Plate squat to press (or dumbbells)

3. Windscreen wipers

Conditioning

200 m sled push

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