Endure, Power, Sweat, Thanks - My Actifit Report Card: November 28 2024

Endure, Power, Sweat, Thanks

Thursday, November 28, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

This morning, our Orangetheory Fitness group participated in an energizing workout that began with two treadmill build blocks, each emphasizing different effort levels. In the first set, we started with a two-minute steady pace, followed by two minutes of increased intensity, and then pushed all out for 30 seconds. After completing these segments, we walked for 75 seconds before starting the next round. In the subsequent pair, the structure shifted to 90 seconds of effort paired with a 30-second sprint. This pattern continued, eventually reducing to one minute of steady pace and one minute of pushing effort.

The second build block elevated the intensity by alternating between pushes and all-out sprints, with shorter durations this time. Our final effort in this section involved 30 seconds at each pace, wrapping up the treadmill portion of our workout.

Moving to the floor, we tackled two blocks of exercises. The first block began with a 600-meter push row, setting the stage for chest and leg movements. We particularly enjoyed transitioning from close grip chest presses to power push-ups, which effectively burned our chest muscles. Similarly, combining tap squats with squat jumps left our legs feeling the burn, as the squat jumps intensified the effort from the squats.

In the last block, we focused on our hamstrings with deadlifts and hip hinge swings, moving away from rowing. The final pairing concentrated entirely on core exercises. To finish, we had the option to choose from various power moves, and our group selected tap squat jumps as our finisher.

Overall, the workout was challenging and exhilarating, perfectly capturing the essence of Orangetheory Fitness by balancing cardio and strength training to push us to our limits together. Also, as a bonus on this fine Thanksgiving holiday Thursday, Tiffany and I worked out for the 275th Orangetheory Fitness Coach as a couple. Coach Hector brought tons of energy!

Today's Workout Recap

I was relegated to power walking again but I had good burst today although my left heel is still sore as heck. I miss running so much. I've had to power walk in I believe fourth Orangetheory session in a row. I've been able to get through all the exercises and rowing with not much of a problem albeit with less power because of the injury. We have another scheduled workout tomorrow and Sunday we begin the annual Orangetheory "12 Days of Fitness challenge." For now, I'll be very careful.

Back to this mornings workout recap:

Tread Block 1 – 13 Minutes

• 2 minutes base
• 2 minutes push
• 30 seconds ALL OUT
• 75 seconds walking recovery
• 90 seconds base
• 90 seconds push
• 30 seconds ALL OUT
• 75 seconds walking recovery
• 1 minute base
• 1 minute push
• 30 seconds ALL OUT

90 Seconds walking recovery

Tread Block 2 – 8.5 Minutes

• 1 minute push
• 1 minute push to ALL OUT
• 30 seconds ALL OUT
• 75 seconds walking recovery
• 45 seconds push
• 45 seconds push to ALL OUT
• 30 seconds ALL OUT
• 75 seconds walking recovery
• 30 seconds push
• 30 seconds push to ALL OUT
• 30 seconds ALL OUT

Floor Block 1 – 13 Minutes

• Buy-in: 600-meter push row (once only)
• Repeat until time called – work and rest:
  • 16 to 20 close grip chest presses, rest
  • 4 to 8 power push-ups, rest
  • 16 to 20 goblet tap squats, rest
  • 4 to 8 tap squat jumps, rest

90 Seconds recovery

Floor Block 2 – 8.5 Minutes Work and Rest

• 16 to 20 sumo deadlifts, rest
• 4 to 8 hip hinge swings, rest
• 16 to 20 bicycle crunches, rest
• 4 to 8 total high plank alternating wide steps with power, rest
• Repeat until finisher:
  • 30 seconds of power push-ups OR
  • 30 seconds of tap squat jumps OR
  • 30 seconds of hip hinge swings OR
  • 30 seconds of high plank alternating wide steps with power

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-Exercise 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 3639

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

Aerobics, Weight Lifting, Walking, Treadmill, Gym

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