My Actifit Report Card: December 7 2023

Thursday, December 7, 2023 - 12 Days of Fitness Day 7 - BOSU Burner - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Today’s workout was the seventh day in the annual Orangetheory Fitness “12 Days of Fitness” challenge. The workouts remain challenging and not as intense as the All-Out Mayhem and Hell Week series, but it's Orangetheory Fitness and it’s a tough workout every time we put in work under the orange lights and for this December series; it’s a way to keep folks accountable during the holiday season.

Today’s themed workout was the “BOSU Burner” including running inclines % on the treads.

Tiffany and I are up to four completed out of the twelve days and the challenge is to complete 6 out of 12 workouts. Guess what? We workout at OTF 5 to 6 days a week so it's no problem knocking them out and when we will more than like get at least 8 or 9 days out of the 12.

Tiffa and I do not do all twelve days like we do all 8 days of Hell Week and all the All-Out Mayhem days which is about 7 days but try to get as close to 12 as possible but taking the rest days is paramount for this type of long series.

Today's workout was a good one and although my numbers were average, and I felt below average my effort was and always is above average.

There were two floor blocks today with a row block to break it up.

The floor work was broken into two groups of exercises - the first was strength focused with the BOSU for stability and second one more core intense using it.

I used 20- and 30-pound dumbbells for the (weighted) excercises.

I burned 569 calories (the lowest calorie burns lately), rowed about 1000 meters and hit a high of 411 WATTS OF POWER and a high of 12.7 mile per hour rowing speed.

Totaled 2.7 miles on the treads and finished out with as high of a 12 mile per hour ALL OUT run.

I had a better output on the treads today than yesterday and had a better output on the rowers yesterday than today, so overall I did rather nicely although I was off kilter a bit.

The Work:
Floor Block 1 - 9 minutes
• 2 rounds back-to-back: - 16 total BOSU kneeling alternating shoulder presses (weighted) - 8 kneeling triceps extension (weighted), rest
• 2 rounds back-to-back: - 8 BOSU split leg crunches, each side - 8 reverse hyper extensions, rest • If finished then we repeated all the exercises as a single block
Row Block
• 30 second ALL OUT row, check distance
• 30 second rack and rest
• 30 second ALL OUT row, match or beat our distance
• 30 second rack and rest
• 30 second ALL OUT row, match or beat our distance
Floor Block 2 - 9 minutes
• 2 rounds back-to-back: - 8 x bridge hold with chest fly (feet on BOSU)/(weighted) - 8 total x high plank alternating knee tap, rest (feet on BOSU)
• 2 rounds back-to-back: - 8 each x side plank hip dip (arm on BOSU) - 8 total bicycle crunches (lying on BOSU)
• If finished then we repeated all the exercises as a single block until the finisher • FINISHER: 30 seconds of plank pops (hands on BOSU)
Tread Block 1
• Goal: maintain our push pace
• 1 minute push
• 45 second base
• 1 minute push at 1.5%
• 1 minute base
• 1 minute push at 2%
• 75 second base
• 1 minute push at 2.5%
• 90 second base
• 30 second ALL OUT at 2.5%
Tread Block 2
• 30 second ALL OUT
• 30 second walking recovery
• 30 second ALL OUT
• 30 second walking recovery
• 30 second ALL OUT
Tread Block 3
• Goal: increase our push each round as the inclines decrease
• 1 minute push at 2.5%
• 45 second base
• 1 minute push at 2%
• 1 minute base
• 1 minute push at 1.5%
• 75 second base
• 1 minute push
• 90 second base
• 30 second ALL OUT

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:

What is EPOC?
===> Excess Post-Excercise Oxygen Consumption

Each one of an Orangetheory Fitness workout is designed for us to spend 12 minutes in our own personal Orange Zone. This is when the magic happens. That high intensity work helps to increase our metabolism for up to 24 hours.

We are known as Jiffy or Team Jiffy (Jimmy and Tiffany) in the Orangetheory community.

About Orangetheory Fitness (OTF)

https://www.orangetheory.com/en-us/

OTBEAT FAQ

https://www.orangetheory.com/en-us/otbeat-link-faq/

What is a BOSU?

https://www.bosu.com/

What is a Medicine or Med Ball?

https://www.verywellfit.com/med-bALL OUTl-training-1229699

What are Resistance Bands?

https://www.wodfitters.com/pages/the-definitive-guide-to-resistance-bands-and-workout-bands

What is a TRX?

https://www.trxtraining.com/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3413
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Gym,Weight Lifting,Treadmill,Running

Height 5.7 lb		Weight 165 lb		Body Fat %
Waist 34 in		Thighs in		Chest in