As the General Manager of WWE’s NXT brand, a pro wrestling coach, and the owner of eight gyms across Florida, Robert Strauss understands the importance of rapid workouts to stay ripped. To that end, the man known to millions of WWE fans as “Robert Stone,” says that F45 workouts are perfect for staying fighting fit, and he proved it with a dedicated demonstration for M&F.
The F45 concept sees gym goers from all over the world following the same daily workout. “Everybody does the same workout every day, and you’re never going to do the same workout twice,” says Strauss. “It’s a 45-minute workout that includes your warmup, your workout, and your cooldown.”
Indeed, F45 workouts tackle fitness from all angles. There are focused cardio days, strength days, and hybrid days to keep each session stimulating. And, there’s often a choice of two different exercises as you move through the circuit. “So, you really can get a full body workout in, any day that you come into an F45, and you’re always going to leave drenched in sweat, I promise you that,” adds the NXT GM.
F45 sessions begin as soon as the clock activates and include short demonstrations followed by a guided warmup with dynamic stretching, to prepare yourself for the pump ahead. Then, after the main session is done, there’s a cooldown period before you tackle the rest of the day, feeling ready to bodyslam the world.
Greeting us at his Baldwin Park, FL, location, Strauss, who is the father of twin boys, explained that F45 has provided structure so that he can keep up with the next generation at both at home and in NXT. He completed the following session between duties, proving that he hasn’t missed a beat.
What Is WWE NXT GM Robert Stone’s 45-Minute F45 Workout Routine?
(In this class, there were 4 minutes for setup)
Warm up for 7 minutes
Main Circuit (3 Rounds)
Execute each exercise for 45 seconds.
Rest and transition to the next exercise for 15 seconds.
- Seated Y Bell Shoulder Press
- Standing Dumbbell Hammer Curls
- Dumbbell Bench Press
- Cable Triceps Extensions
- Lying Weight Plate Press
- Sandbag Bent over Row
- Pushups
- Double Gorilla Kettlebell Row
- Lying Leg Raise with Crunch
Cool down for 5 minutes
3 Science-Backed Reasons This 45-Minute Workout Works
High-Intensity Interval Training (HIIT) sessions such as this one can easily burn more than 500 calories in 45 minutes, depending on the effort put in, and you’ll supercharge your fat burning power with Excess Post-Exercise Oxygen Consumption (EPOC) for the rest of the day.
You won’t need to walk around a vast gym space to hit all of the muscle groups either, because you’ll be completing each station while staying pretty much on the spot. This particular workout offered back and core strengthening exercises like crunches and rows, upper body testers like presses and extensions, and movements that also build the lower body with sumo stances and lying leg raises.
“One of the most inspiring things about NXT is that most of the trainees there are half my age,” says Strauss of his motivation to maintain muscle. “They are all phenomenal athletes that come from all over the world, and they are in the greatest shape. So, seeing them inspires me to continue my fitness journey. Also, I’m a twin dad to 10-year-olds, and I want to inspire them the way NXT Superstars inspire me. I want to inspire my kids so that they see their daddy is fit, and they want to be fit. It’s an important part of life for your mental and physical well-being,”
You can catch Strauss in his role as General Manager Robert Stone, stamping his authority on NXT, every Tuesday night on the CW Network in the U.S. and streaming internationally on Netflix.
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