Home Body Transformation The exercises behind F45's legendary body transformations – 9Coach

The exercises behind F45's legendary body transformations – 9Coach

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With summer firmly in our sights, suddenly getting in shape is back on the agenda — but with mere weeks to go, which exercises offer the best bang for your bod?

If you’re a part of the home-grown fitness craze that is F45 you may recognise Cory George — he’s the (not terrible looking) trainer guiding you through the drills on small screens in F45 studios across the country.

Fun fact: each F45 workout plucks from a catalogue of upwards of 3000 moves — and George had to film every one of them.

The fitness franchise’s eight-week challenges are known for producing some seriously gobsmacking before-and-after results, so Today quizzed the workout guru to see what advice he could offer to those undertaking their own pre-summer transformation program.

Fellow F45 trainer Lauren Pegus describes the transformations amongst members as “absolutely incredible”.

F45 trainer Cory George and Lauren Pegus on Today show
Trainer Lauren Pegus demonstrates a plyometric lunge, aka the infamous jumping lunge. (Today)

“Combined with the training program and the meal plans, it really does set you up for amazing results. And the community that supports you is just overwhelming,” she tells Today.

With the last F45 eight-week challenge before summer launching this Monday October 14, what’s the secret to getting in shape in time for the warmer months?

“Motivation is one thing,” George says of the success of previous challengers.

“Come to a studio, bring a friend. It’s a very inclusive environment where anyone can come.”

But for the best results, challengers would do well to incorporate plyometric exercise (used to boost speed, endurance and strength) and athletic exercise, according to George.

For a go-to workout combo that ticks all the body-sculpting boxes, start with a plyometric lunge, aka the infamous jumping lunge.

A few minutes of these doozies will have your glutes, hamstrings and just about every other stabilising muscle firing.

“[Challengers] want to target a full body group here,” George says.

F45 trainer Cory George and Lauren Pegus on Today show
A moving plank targets the midline, shoulders, arms and legs. (Today)

Cap that with a moving plank, that combines a core- and arm-toning workout with a bit of athletic rigour, and you’re all set for beach season.

“We want to make sure that we’re not only targeting the midline — we’re also targeting the shoulders, the arms, we’re also working the legs. And we’re also keeping it somewhat athletic.”

Watch the clip above for the full technique demonstration.

“Using your body [in exercises] is going to be one of the most beneficial things for the gunshow,” he jokes.

And judging by his physique, we’ve no reason to doubt him.

Catch up on the latest episodes of Today visit 9now.com.au/today.

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