F45 Cross Training for the Young Athlete
Ages 10-17

F45 Cross Training

Unlock Your Athletic Potential

If you’re an athlete between the ages of 10 – 17 and dedicated to your sport,  you know that not every skill comes naturally. While there isn’t necessarily a wrong way to incorporate exercise into your sport, repeating the same workout each day may limit athletic potential. It is of course necessary for an athlete to train specifically for their sport if they want to excel, however Prodigy cross-training is a beneficial way to achieve and maintain a higher level of overall fitness and offers more health benefits than sticking to the same constant routine.

Book your entire team in for a free 45 minute online session.

Our Locations

Bloor West

2100 Bloor Street West
Toronto, ON
M6S 1N4


4158 Dundas Street West
Toronto, ON
M8X 1X3

What Is F45 PRODIGY Cross-Training?

Prodigy cross-training is an exercise regimen that uses several modes of training to develop a well rounded aspect of fitness. Another way to say this is that Prodigy cross-training is doing more than one type of exercise (plyometrics, endurance, strength training, cardio, flexibility and agility etc.) in a single 45 minute session that will challenge the athlete with a well rounded and intensive workout that will ensure optimal results. With over 2700 variations of exercise in our programs, we guarantee that we will bring out the best in any young athlete.

Team Training

Prodigy is a group based exercise class for children and adolescents of all fitness levels. Beyond health and fitness outcomes, the program is designed to facilitate positive social interactions.


Designed to promote healthy bone and muscle development, enhance motor skills and improve coordination. This is done through teaching functional ‘everyday’ movements in a safe and supportive environment.


Our qualified trainers foster teamwork and collaboration amongst members to inspire and engage every individual to achieve their full potential.

Benefits of F45 PRODIGY Cross-Training

Prodigy Cross-training is a great way to condition different muscle groups, develop a new set of skills, and reduce the boredom that creeps in after months of the same exercise routines. Prodigy training also allows you the ability to vary the stress placed on specific muscles or even your cardiovascular system avoiding injury and keeping the athlete where they should be… on the playing field.

After months of the same movements, your body becomes extremely efficient at performing those movements, and while that is great for competition, it limits the amount of overall fitness the athlete possesses and reduces the actual conditioning you get while training; rather than continuing to improve, you simply maintain a certain level of fitness. 

Other Benefits of

Performance Metrics

With your commitment to F45 Prodigy, we will provide performance pre/post testing metrics for your athletes

At some point if an athlete wants to move on and compete at higher levels, they will be required to display various athletic qualities and be evaluated against their peers based on a standardized level to predict performance and athletic success. Performance Metrics help the athlete in four basic areas; (1) provides a baseline of where you are currently athletically, (2) helps the athlete strive to compete at higher levels against others, (3) is essential in order to identify training needs and (4) helps prevent injuries when competing at higher levels.

We want the athletes we work with to be the best they can and ensure the time and effort they put in can be measured and understood through these performance metrics. At the end of our program all of this vital information is passed on to the coaches so they too can continue in dining their athletes to achieve higher levels of athleticism.

Our Performance Metrics Defined​​

Our Performance Metrics Defined
Performance Metrics are the specific standards of various physical qualities needed for each sport of participation. These include the physical qualities of strength, speed, agility and power that are necessary for optimal athletic performance. Performance Metrics are determined by a number of tests for athletic development. Here are some examples of tests we utilize to determine overall performance Metrics:

F45 combines a well rounded routine that is never the same

When working with our F45 Prodigy program, the possibilities are endless. We have selected exercises that require different movements than that of your sport. As such, we have combined elements of circuit-training, anaerobic and aerobic cardio, plyometrics, and other forms of skill conditioning, such as balance training, and agility resulting in a well-rounded routine. Depending on how often your athlete works out, maximum benefits from our Prodigy program comes from training at least twice a week.

Experienced & Qualified

Safety is our top priority at F45. We will always have a minimum of 2 instructors on-site correcting form, technique and ensuring the right balance of volume and intensity is used for the athlete. Our instructors are certified from an accredited fitness program, have their current First Aid & CPR/AED Certification and in most cases have played at high levels of athletics themselves.

What Parents Are Saying

Now offered On-line!

With the current limitations in participating in team workouts, now is not the time to have your athlete lose their competitive edge. With studios closed, we offer the best in online training that will allow your athlete a structured at home program designed to achieve optimal results. Our online programming provides a high level of flexibility, convenience, and affordability all while ensuring the athlete continues to achieve their health and fitness goals.

What Prodigy Cross training provides your athlete

Cardiovascular Exercise

While cardio primarily works your heart and lungs, these exercises all work on various muscle groups. We choose many different cardio workouts for your prodigy cross-training sessions

Strength Training

Strength training increases muscle and bone strength, improves balance and coordination, and boosts one’s metabolism. We pick one or more of the safe and age appropriate strength training elements to your exercise routines

Flexibility and Balance Training

Flexibility and balance are important for overall wellness at any age or level of physical fitness. The movements we have chosen are crucial to create a well rounded athlete. This area also plays a major role to reduce pain and injury keeping the athlete at the top of their game and not sidelined.


Plyometrics is a type of exercise training that uses speed and force of different movements to build muscle power. F45 Prodigy uses different types of explosive exercises in ‘outside the box’ movements while using the athletes own bodyweight to create the load. Examples of this can come in the form of movements such as bounding, jumping rope, hopping, lunges, jump squats, and clap push-ups allowing for a safe and productive means to improve on strength and muscle endurance.

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