The Challenge
Forty-five days with a structure: a scan at the start, a scan at the finish, points for the habits that actually move the needle, and a room full of people doing it with you.
Structure for the people who want a result
The F45 Challenge is a 45-day program run through the F45 app: daily workouts, a meal plan built around real food, and a body-composition scan at the start and the end so the result is measured, not guessed. Studios run it several times a year — ask us when the next one starts.
Alongside it, our studios run our own 45-day program, 45 Days to Summer: a points system you log every day, with a leaderboard and a coach checking in. 75 members took part in the first run at our Bogota studio in 2026.
What you get points for
The habits, not the heroics. A perfect week is a bonus; a class with a friend is worth the most.
Class attended
Every checked-in class. The one that matters most, every day.
Hydration
Water in, every day.
Protein in all meals
Fuelled for results.
Daily steps 8,000+
Every step counts.
No alcohol today
Clean day, clear head.
Brought a friend
Stronger when we bring the team — the biggest single score.
Class at another F45
Travel doesn’t break the streak.
Social tag
Let them know who’s working.
Start and finish scan
The result, measured. Bonus points for both.
A Morris Plains winner
The top spot in the F45 Challenge at Morris Plains, 2025: down 4% body fat and up a pound of muscle over the 45 days. Consistency, commitment and a community — his words, and the scans backed them up. Results vary; the structure doesn't.