An ESP Session to Start the Day - My Actifit Report Card: May 28 2024

An ESP Session to Start the Day

Tuesday, May 28, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Went into today's workout a bit out of wack, because it felt like Monday but thankfully it's already Tuesday.

I got in some good stats off the ESP template that included low benches on the floor and overall endurance, strength and power blocks at every station.

First tread block was endurance, second strength and the last was a series of all outs.

Overall I totaled 2.6 miles and pushed it a bit and ran a 12 mile per hour ALL OUT.

On the floor the first block was a few rounds of 400 meter push rows into a combo deadlift / squats. I went with a 40 pound dumbbell. For the other weighted excercises I went with 25's and 30's.

Last block was all power.

I rowed over 1,075 meters hitting a high of 456 WATTS of power with a high of 13.5 mile per hour rowing speed.

I burned almost 700 calories.

The template itself was classic ESP and I was stoked about getting some more than good numbers considering not feeling at 100.

Today's Workout Recap

Tread Block 1

• 2 minute push
• 1 minute base
• 90 second push
• 1 minute base
• 1 minute push
• 1 minute base
• 30 second ALL OUT

Tread Block 2

% = incline

• 90 second base at 4%
• 1 minute base
• 1 minute base at 5%
• 1 minute base
• 30 second base at 6%
• 1 minute base
• 1 minute base at 6%

Tread Block 3

• 1 minute ALL OUT
• 75 second walking recovery
• 45 second ALL OUT
• 90 second walking recovery
• 30 second ALL OUT

Floor / Row Block 1 - 8 minutes back to back

• 400 meter push row
• 6 single dumbbell deadlifts to sumo squats, rest

Floor Block 2 - 7 minutes work & rest

• 5 each step down reverse lunges, rest
• 10 total alternating bicycle presses, rest
• 10 pullovers, rest

Floor Block 3 - 5 minutes work & rest

• 6 total alternating 90-degree pop squats, rest
• 6 high plank jacks to decline push-ups, rest
• 6 straight arm sit-ups, rest
• Repeat until finisher:
  • 30 seconds of alternating 90-degree pop squats OR
  • 30 seconds of high plank jacks to decline push-ups OR
  • 30 seconds of straight arm sit-ups

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 3517
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

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

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