OTF’s “Twelve Days of Fitness” Day Ten - “Highest Rated” - My Actifit Report Card: December 10 2024

OTF’s “Twelve Days of Fitness” Day Ten - “Highest Rated”

Monday , December 10, 2024 - 12 Days of Fitness - Day 10 - "Highest Rated" - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

OTF’s “Twelve Days of Fitness” Day Ten - “Highest Rated”

This morning, we participated in the highly acclaimed "Choose Your Own Adventure" Orangetheory Fitness class, recognized as the top-rated template of the year.

We started on the treadmills, where we selected our work efforts and adjusted our recovery efforts to return to the green zone by walking, light jogging, or maintaining our base pace. The treadmill segment lasted for 23 minutes, during which we alternated between work and recovery intervals. For the work periods, we had the freedom to choose our intensity levels—from base to push, push, or push to all out. After each work interval, we took two minutes to recover, aiming to get back to green. The initial work effort was set for five minutes, and each subsequent work period decreased by one minute until we reached a two-minute effort, followed by a one-minute all-out finisher.

We had various options to tailor our treadmill efforts: some chose a higher intensity followed by a walking recovery, others pushed hard and then light jogged, while some transitioned from base to push and back to base during their recovery periods.

After the treadmill segment, we moved to the floor for two blocks of training. The first block consisted of four rounds focusing on either endurance or strength. The exercises included lateral shifts, bicep curls, good mornings, and upright rows. The main difference was in our repetition and weight choices: those opting for endurance performed 16-20 reps, while those focusing on strength selected heavier weights and completed 6-10 reps. Each round concluded with a push row, which decreased in intensity with each successive round.

The second block offered a choice between continuous core work or six minutes on the rower. For core training, we used medicine balls to perform v-ups, sit-ups with power tosses, and torso rotations. Alternatively, those who chose rowing steadily increased their pace over the six minutes. In the final minute of the session, we had the option to complete one of the core exercises or finish with an all-out row.

Overall, the "Choose Your Own Adventure" workout provided a dynamic and customizable experience, allowing us to tailor each segment to our fitness levels while maintaining the high-energy, supportive environment that Orangetheory Fitness is known for. It was a fantastic way for us to challenge ourselves and work towards our fitness goals together.

Today's Workout Recap

Tread Block - 23 Minutes

• 5 minutes work effort
• 2 minutes recovery effort
• 4 minutes work effort
• 2 minutes recovery effort
• 3 minutes work effort
• 2 minutes recovery effort
• 2 minutes work effort
• 2 minutes recovery effort
• 1 minute ALL OUT

Floor Block 1 - 16 Minute Circuit

• Members’ Choice - Endurance OR Strength (I chose Strength)

  Endurance - 4 Rounds:

  • 16–20 total × goblet alternating lateral shift
  • 16–20 × bicep curl
  • 16–20 × single dumbbell good morning
  • 16–20 × upright row
  • 400 / 300 / 200 / 100 meters push row

  Strength - 4 Rounds:

  • 6–10 total × goblet alternating lateral shift
  • 6–10 × bicep curl
  • 6–10 × single dumbbell good morning
  • 6–10 × upright row
  • 400 / 300 / 200 / 100 meters push row

• Bonus: Repeated exercises only until time is called

1 Minute Recovery

Floor Block 2 - 6 Minutes

• Members’ Choice - Cardio OR Core (I chose Core)

  Cardio:

  • 6 minutes row build – increased intensity each minute, last minute ALL OUT row

  Core - Circuit:

  • 10 each × single leg V-up (with medicine ball)
  • 10 × sit-up with power toss
  • 10 total × medicine ball torso rotation
  • Repeat until finisher:
    • 30 seconds each × single leg V-up OR
    • 1 minute of sit-up with power toss OR
    • 1 minute of medicine ball torso rotation

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 3648

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

Aerobics, Gym, Moving Around Office, Weight Lifting, Walking, Treadmill

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