An Extraordinary Funday Burn - My Actifit Report Card: September 22 2024

Sunday, September 22, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Tackled the Switch Template today, and wow, what an experience! You know you're in for a challenge when Orangetheory lines up those back-to-back blocks and gives you just enough time to catch your breath—barely.

Treadmill Mayhem:

The first tread block? All about those inclines. It started off easy enough with a minute at base pace at 3%, followed by two minutes on a flat road to lull you into a false sense of security. Then the grind kicked in: a solid minute at 6%, back to two minutes flat, and the incline kept climbing—peaking at a steep 12%. And that final one-minute all-out? Absolutely brutal. My legs were already on fire, and I knew the real test was just getting started.

Floor Session:

Next up was the floor, where the first two of four blocks came into play. The first block had a superset of step-down toe taps paired with cross-back lunges. After all that incline work on the treadmill, my legs were feeling wobbly, but there was no slowing down. I thought I'd get a breather, but then came the second block—enter the mini bands! Three minutes of crunch holds and banded bridges (with the band snug right under my knees) had my core and glutes on fire.

Back to the Tread:

The second round on the treadmill was flipped—starting at the highest incline and working down. But if I thought this would be easier, I was mistaken. By now, my legs were toast, and I flew into the orange zone way faster than before. Still, I pushed through and finished with one last all-out sprint. The running was officially over for the day.

Final Floor Blocks:

The final two floor blocks mirrored the earlier ones. It started with a longer superset of shoulder presses and reverse flys, then it was back to the mini bands for the last push. The challenge? Three rounds in three minutes. By this point, my muscles were screaming, but I pushed through, determined to finish every last rep.

In the end, the Switch Template lived up to its reputation: intense, fast-paced, and designed to keep you moving. It was one of those workouts that leaves you completely exhausted, but feeling like you just conquered something huge.

I burned under 843 calories and totaled 2.75 miles on the tread. There was no rowing but with the inclined runs it wasn't the worst thing lol. I'm sure they will hit us with a lot of rowing this upcoming week.

Today's Workout Recap

Tread Block 1 – 11 Minutes

• 1 minute base at 3% incline

• 2 minutes base

• 1 minute base at 6% incline

• 2 minutes base

• 1 minute base at 9% incline

• 2 minutes base

• 1 minute base at 12% incline

• 1 minute ALL OUT

• Switch to the floor

Floor Block 1 – 7 Minutes Back-to-Back Superset (Unilateral)

• 8 reps each leg: Goblet step-down toe taps
• 8 reps each arm: Single-arm cross-back lunges
• Rest
• Repeat until time was called

Floor Block 2 – 3 Minutes Circuit

• 12 reps: Mid-band crunch hold with in and out
• 12 reps: Mid-band bridges
• Repeat until time was called, then switch back to the treadmill

Tread Block 2 – 11 Minutes

• 1 minute base at 12% incline
• 2 minutes base
• 1 minute base at 9% incline
• 2 minutes base
• 1 minute base at 6% incline
• 2 minutes base
• 1 minute base at 3% incline
• 1 minute ALL OUT
• Collapse (member’s choice)
• Switch to the floor

Floor Block 3 – 7 Minutes Back-to-Back Superset (Unilateral)

• 8 reps each arm: Half-kneeling single-arm shoulder press
• 8 reps each arm: High plank single-arm reverse flys
• Rest
• Repeat until time was called

Floor Block 4 – 3 Minutes Circuit

• 12 reps: Mid-band double crunch
• 12 total reps: Low-band low plank alternating toe taps
• Repeat until the finisher: 1 minute to try and complete three rounds of the exercises

The workout struck an ideal balance between challenging inclines on the treadmill and targeted strength work on the floor. The mix of unilateral exercises and mini-band movements kept the intensity up throughout, and by the time the finisher rolled in, it was all about digging deep for that last minute. Switch Template definitely delivered—it was a total burner!

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

===> No Rowing 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 3602

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

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

Height 5.7 in		Weight 175 lb		Body Fat %
Waist 34 in		Thighs in		Chest in