# @f45_training_southeagle on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DOTuKcZEWwX
- **Gondola URL:** https://gondola.cc/posts/34322693-f45-training-southeagle-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/4396e77fbf.jpg
- **Posted:** 2025-09-07T16:43:10.000+00:00
- **Account Owner:** F45 Training South Eagle 🇺🇸 (@f45_training_southeagle) — https://gondola.cc/f45_training_southeagle

## Caption

Welcome to Phase 9! ⚠️ It’s time to lock in, push your limits, and see what you’re truly capable of. 
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Mondays - FOXTROT
Foxtrot is a fast-paced cardio workout that uses constant change in the work to rest ratio, and a strong agility focus to significantly increase aerobic fitness and endurance.
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Tuesdays - MAXIMUS
Step into the arena with Maximus, our weightlifting-inspired session. Challenge your whole body with all the big lifts, and finish each pod strong alongside your fellow gladiators. 
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Wednesdays - ATHLETICA
Athletica is one of our original workouts, designed to lay the foundation for a strong aerobic base. This cardio-driven session takes you through 9 dynamic stations, pushing your endurance while keeping your energy high. 
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Thursdays - TWO FOLD 
Two fold is a split resistance workout. Pick your focus - Upper or Lower Body - and push your limits over 6 sets to reach your peak. 
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Fridays - APEX 
Apex is a hybrid rep-based superset workout. Challenge your muscles as you climb towards the top of the rep count - gradually increasing weight and intensity - and then work your way back down. 
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Saturdays - NOHO 
NOHO is a 60-minute session where you move through 18 stations of resistance, bodyweight, functional, agility, and plyometric exercises- challenging every part of your body from start to finish. 
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Sundays - The PISTON
The Piston alternates resistance exercises between upper body and lower body as well as push/pull movements for a balanced, full body strength session.
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4 weeks of pure BLISS! Let’s get after it team. 
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#f45 #f45training #f45fitness

## Stats

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- **Likes:** 18
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## Tags

f45, f45fitness, f45training

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