OTF’s “Twelve Days of Fitness” Day 12 of 12 - “Most Buzz on Social” - My Actifit Report Card: December 12 2024

OTF’s “Twelve Days of Fitness” Day 12 of 12 - “Most Buzz on Social”

Thursday , December 22, 2024 - 12 Days of Fitness - Day 12 of 12 - "Most Buzz on Social" - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

OTF’s “Twelve Days of Fitness” Day 12 of 12 - “Most Buzz on Social”

Our Orangetheory Fitness session this morning was exceptionally challenging, allowing no rest between blocks. On the floor, we faced unexpected “mystery” exercises that kept us on our toes. We started on the tread, completing four six-minute rounds of nonstop running. Each round began with a series of squat jacks, and then we pushed ourselves to maintain the best possible pace for the remainder of the interval.

There was no downtime when we moved to the floor, either. We tackled five rounds, each featuring a surprise exercise. The first round lasted just three minutes and kicked off with full burpees before we settled into the main moves: squats to low rows using the TRX, reverse lunges to upright rows, and a bridge hold paired with tricep extensions. The next three rounds stretched to six minutes each and began with a 250-meter push row and another mystery challenge before we repeated the core movements.

Our final block ran three minutes and showcased the mystery exercises once more, ultimately leading into a brief, 30-second finisher. By the end, we had tested our limits and finished feeling accomplished—though thoroughly spent.

Today's Workout Recap

Tread Block 1 – 6 minutes

• We performed 20 squat jacks.
• We continued on the treadmill for the remainder of the 6 minutes, noting our distance.

Tread Block 2 – 6 minutes

• We started with 10 squat jacks.
• We ran for the remaining 6 minutes, recorded our distance, and attempted to match or exceed the distance from Tread Block 1.

Tread Block 3 – 6 minutes

• We began with 15 squat jacks.
• We continued running for the remaining 6 minutes, checked our distance, and aimed to match or beat our previous best.

Tread Block 4 – 6 minutes

• We started with 5 squat jacks.
• We ran for the remainder of the 6 minutes and went ALL OUT for the final 30 seconds.
• We recorded our distance again, trying to meet or surpass our best effort.

Floor Block – 24 minutes
Round 1 (0:00 – 3:00)

• We completed 10 full burpees (mystery exercise).
• We followed with 10 TRX squat to low rows, 5 each reverse lunges to upright rows, and 10 bridge holds with triceps extensions.
• We remembered the last exercise we finished before time ran out.

Round 2 (3:00 – 9:00)

• We started this round with a single 250 meters push row. When we finished, we returned to the last exercise we had completed.
• We performed the mystery exercise: 10 total bear plank switch alternating low rows.
• We then did 10 TRX squat to low rows, 5 each reverse lunges to upright rows, and 10 bridge holds with triceps extensions.
• We kept track of our final exercise completed.

Round 3 (9:00 – 15:00)

• We completed another 250 meters push row before returning to the last exercise we had done.
• The mystery exercise this round was 10 high plank jacks to plank pops.
• We then performed 10 TRX squat to low rows, 5 each reverse lunges to upright rows, and 10 bridge holds with tricep extensions, noting where we ended.

Round 4 (15:00 – 21:00)

• We started with a 250 meters push row again, then picked up where we left off.
• The mystery exercise for this round was 10 full V-ups.
• We resumed at our last exercise completed, then continued with 10 TRX squat to low rows, 5 each reverse lunges to upright rows, and 10 bridge holds with tricep extensions. We remembered the final exercise we completed.

Round 5 (21:00 – 23:30)

• We began with a 250 meters push row, and when we finished, we moved on to the following sequence:
  • 10 full burpees
  • 10 total bear plank switch alternating low rows
  • 10 high plank jacks to plank pops
  • 10 full V-ups
• We repeated these exercises until the finisher began.

Finisher (Member’s Choice – 30 seconds)

• We ended with 30 seconds of our choice among full burpees, bear plank switch alternating low rows, high plank jacks to plank pops, or full V-ups.

I chose the full burpees.

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 3649

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

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

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