My Actifit Report Card: May 4 2024

Saturday, May 4, 2024 - 2G 60 Minutes

E = Endurance
S = Strength
P = Power

This morning's Orangetheory Fitness class embraced the "May the 4th be with you" spirit with a dynamic group workout that powered us through an exhilarating routine.

On the floor, we tackled construct/deconstruct blocks, with a 90-second respite between each segment to catch our breath and regroup.

The floor exercise started with an extended construct block. Initially, we layered exercises beginning with shoulder presses, integrating cross-back lunges, and finally merging them into a combined routine. As we moved into the second round, our focus shifted to a sequence of pullovers followed by bridges.

The shoulder press sequence was notably challenging, pushing our limits as we performed each set consecutively, intensifying the strain on our shoulder muscles. Interspersed with this, we engaged in some innovative core work with the tricycle maneuver—a new twist on the classic bicycle crunch that involved rotating to both sides to amplify the challenge.

The final block on the floor was especially grueling. Here, we combined pushups with plank jacks for a predetermined duration, followed by a "restercise" that included knee-supported tricep pushups and low plank jacks, which effectively deconstructed the initial pushup and plank jack combo.

This segment became increasingly demanding, leaving us all seeking a moment of reprieve by the end.

The treadmill workouts were straightforward yet intense, consisting of 75-second high-effort rounds separated by a minute of walking recovery. We began with a one-minute push pace escalating into a 15-second all-out sprint.

Each subsequent round, we reduced the push pace by 15 seconds, reallocating that time to maximize our all-out efforts.

After four rounds, we enjoyed a 90-second recovery period before diving into the sequence again. The rowing blocks emphasized stamina, alternating between push efforts and steady bases, culminating in a vigorous all-out row.

Today's workout not only challenged our physical limits but also fostered a strong sense of camaraderie as we all pushed through the demanding routine together, making the May the 4th spirit truly palpable.

I burned 809 calories, rowed over 1600 meters hitting a high of 495 WATTS of powers at a high of 13.9 miles per hour rowing speed and 1.8 miles total in the treads with speeds of 5.6mph and a high of 10 miles per hour.

I went with 25 and 35 pound dumbbells for the weighted exercises.

Today's Workout Recap

Row Block

• 30 second push row
• 1 minute base row
• 45 second push row
• 75 second base row
• 1 minute ALL OUT row

Floor Block 1 - 17.5 minutes

• Two rounds:
• Back to back unilateral construct:
• 8 x half kneeling single arm shoulder press (Left)
• 8 x front loaded single arm cross back lunge (Left)
• 8 x front loaded single arm cross back lunge to shoulder press (Left), rest
• 8 x half kneeling single arm shoulder press (Right)
• 8 x front loaded single arm cross back lunge (Right)
• 8 x front loaded single arm cross back lunge to shoulder press (Right), rest
• 8 x tricycle
• Two rounds:
• Back to back construct:
• 8 x pullover
• 8 x bridge
• 8 x pullover to bridge, rest
• 8 total x high plank alternating superhero
• When done pick your favourite construct or core exercise to repeat

Floor Block 2 - Rep & recover deconstruct

• 30 seconds of pushup to high plank jack
• 1 minute to do:
• 6 x knee tricep pushup
• 12 x low plank jack
• Recover when done
• 45 seconds of pushup to high plank jack
• 75 seconds to do:
• 6 x knee tricep pushup
• 12 x low plank jack
• Recover when done
• Finisher: 1 minute of pushup to high plank jack

Tread Block 1

• 1 minute push
• 15 second ALL OUT
• 1 minute walking recovery
• 45 second push
• 30 second ALL OUT
• 1 minute walking recovery
• 30 second push
• 45 second ALL OUT
• 1 minute walking recovery
• 15 second push
• 1 minute ALL OUT

Tread Block 2

• 1 minute push
• 15 second ALL OUT
• 1 minute walking recovery
• 45 second push
• 30 second ALL OUT
• 1 minute walking recovery
• 30 second push
• 45 second ALL OUT
• 1 minute walking recovery
• 15 second push
• 1 minute ALL OUT

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:

What is the Orangetheory Everest Workout?

https://wellfitinsider.com/orangetheory/orangetheory-everest-workout/

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 3503
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Gym,Weight Lifting,Treadmill,Walking,Running

Height 5.7 lb		Weight 170 lb		Body Fat %
Waist 34 in		Thighs in		Chest in