F45 Joker Workout [Everything You Need to Know] - Ectomorphing (2024)

If you’re like me, then you’re probably bored with the typical gym routine that you perform on a daily basis. These can get pretty repetitive from time to time which can be demotivating. When that happens, then it’s probably time to change things up and try different approaches to training. One of the best ways to do that is by joining a gym that provides you with workouts so you don’t have to. And that’s when F45 Training comes into play. This fitness center offers over 50 unique workouts that will make you challenge your body and motivate you to train. One of these workouts is called the F45 Joker, what is it about? How is it performed? And is it challenging?

The F45 Joker workout is a hybrid-style full-body routine that consists of 6 pods containing 3 stations each and that are separated into functional cardio, functional resistance, and core exercises.

In this article, we’ll talk about what an F45 Joker workout is all about as well as some examples of how it’s performed.

What is the F45 Joker Workout?

Out of all the fitness centers that are available, F45 Training is my favorite and that’s because of one simple reason: Not only do they offer the best, most innovative workout routines, but they also label them using unique names that grab everyone’s attention.

They always manage to come up with cool and eye-catching names. You have things like Special Ops, Renegade, Empire, Varsity, Wingman, Redline, Pipeline, Quarterbacks, and of course, the Joker workout.

It’s true that sometimes, these names are selected randomly just because they appear cool like the Moon Hopper workout, other times, they give homage to certain cities like the NoHo (North Hollywood), SoCal (Southern California), Miami Nights, or Tokyo Disco workout, but the majority of the time, these names give a slight hint of what the workout is actually gonna be about. And the F45 Joker definitely falls into the latter category.

When you think about “The Joker”, what’s the first thing that comes into your mind? You probably thought of one of the most famous villains in the Batman series. What is he most known for? Besides the iconic makeup, he’s known for constantly laughing.

But what does this have to do with the workout? Well, did you know that laughing trains your core and makes your abs more toned? And that’s exactly what this workout will be doing (part of it at least). Not the laughing part, but you’ll definitely feel the burn in your core.

The F45 Joker workout is a hybrid-style full-body workout that consists of 6 pods with 3 combo stations each.

There will be 3 rows in total:

• The back row will consist of functional cardio exercises
• The middle row will consist of functional resistance exercises
• The front row will consist of core exercises

The way you work around the room is that you go through each pod two times with a different timing each:

• The first timing is 55 seconds of work with 20 seconds of rest
• The second timing is 25 seconds of work with 15 seconds of rest

Here is everything you need to know about this workout broken down easily for you:

• Stations: 18 (3 combo stations per pod)
• Pods: 6
• Laps: 2 per pod
• Sets: 1 per station
• Timing: 55/20 on Lap 1, 25/15 on Lap 2

F45 Joker Workout Examples:

Here are two examples of what an F45 Joker workout will look like (keep in mind that this may look different depending on your studio).

Workout Example 1:

Format:

• Ultimate timing: set 1 – 55 work / 15 rest, set 2 – 25 work / 25 clean / move
• Normal timing: 60/20, 30/10

Exercises:

1. Step Trainer Low Squat Jumps
2. Kettlebell Single Arm Alternate Swings
3. Slides Pike
4. Bike Seated
5. Dumbbell Maneater
6. Feet Up Crunches
7. Suspension Trainer Bicep Curl + Wide Row
8. 10 X Mountain Climbers + 2 X Push Ups
9. Heel Touch
10. Deadball Combo Row And Burpee
11. Dumbbell Front Squats
12. Balance Trainer Plank + Alternate Knee To Elbow
13. Bike Climb
14. Dumbbell Curtsey Squat + Curl
15. Flutter Kick
16. Y-bell Plyo Lunge Pulse + Punch Under Grip
17. Yogy Push-Up
18. Plate Straight Arm Sit Up

Workout Example 2:

Format:

• Timing: set 1 – 55/20, set 2 – 25/15

Exercises:

1. 1 X Push Up + 1 X Box Jump
2. Balance Trainer Diamond Push Up
3. Bicycle Ab Crunch
4. Rowing Machine
5. Barbell Hang Pull + High Row
6. 10 X Russian Twists + 10 X Mountain Climbers
7. Kettlebell Single Arm Alternate Swings
8. Kettlebell Alternate Staggered Romanian Deadlift
9. Moving Plank
10. Dumbbell Overhead Swing + Push Press
11. Dumbbell Goblet Sumo Squat
12. Dumbbell Butterfly Sits Reverse Fly
13. Bike Hover
14. Revo Jump Lunges + Shoulder Press
15. Ab Wheel
16. Soft Box Explosive Step Ups
17. Y-bell Single Pick Up Cross Halo Transition
18. Swiss Ball Rotation

Conclusion:

If you’ve never done an F45 Joker workout before and are not sure what to expect, then I hope this article made it more clear for you. Just remember that if you find it too difficult or too easy, you have full flexibility to go lighter or heavier depending on your physical ability. And if you’re not sure how an exercise is done, just ask the trainers there and they’ll be glad to help.

All that matters is that you have a solid workout and push your body to its fullest potential.