Jiffy and OTF Coach (#) 279 on a Sweat Equity SaturYAY - My Actifit Report Card: February 8 2025

Jiffy and OTF Coach (#) 279 on a Sweat Equity SaturYAY

Saturday, February 8, 2025 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Entering my ELEVENTH year as an Orangetheory Fitness member Tiffany and I worked out for the 279th Orangetheory Fitness Coach as a couple. It was an awesome template and Coach Travis made it even better. Glad we made time to workout at Orangetheory Fitness Apopka one more time before they close their doors for good. Luckily there are still hundreds and hundreds of Orangetheory studios to visit. We had only worked out at the Apopka studios just a few times. It was one of the newer studios but just like anything else some locations do not produce enough to stay in business.

The workout template today was AWESOME and I hit a 9.9 mile per hour ALL OUT run to end the session. If you have been following me for a while now then you know that I have had a foot issue recently that turned out to be plantar fasciitis and I'm now on the other side of it recovering very well now.

I burned a solid 710 calories, fell shy of 2 miles but it was a very encouraging 1.97 miles where I didn't feel much pain and rowed 1,114 meters. Overall a great SaturYAY morning OTF session.

This morning's workout recap is below.

Today's Workout Recap

Tread Block 1 (Three minutes, thirty seconds)
Goal: We maintained ALL OUT intensity.

We completed three rounds of:

• 20 seconds ALL OUT
• 40 seconds walking recovery

Finisher: We finished with 30 seconds ALL OUT.

Floor Block 1 (Eighteen minutes, thirty seconds)
Goal: We maintained push intensity on the rower.

We began with a buy-in: an 800-meter push row (just once).

Then we performed a back-to-back, unilateral Reverse Drop set:

• Dumbbell – Contralateral Single Arm split squat for five repetitions (Heavy)
• Dumbbell – Contralateral Single Arm split squat for five repetitions (5–10 pounds heavier)

We completed the exercise on the left side and then on the right side before taking a rest.

Next, we executed a low plank with alternating knee rise for 10 repetitions.

Immediately after, we performed another back-to-back Reverse Drop set:

• Dumbbell – Bench close grip chest press for five repetitions (Heavy)
• Dumbbell – Bench close grip chest press for five repetitions (5–10 pounds heavier)

After a short rest, we completed a clutch curl to alternating torso rotation for 10 repetitions.

We repeated this sequence until time was called.

Floor Block 2 (Three minutes, thirty seconds)

We completed three rounds of back-to-back exercises:

• Seated lateral raise performed for 20 seconds
• Seated bicep curl performed for 40 seconds

Finisher: We finished with a seated lateral raise performed for 30 seconds.

Tread Block 1 (Three minutes, thirty seconds)
Goal: We increased push intensity.

In three rounds we completed the following:

• 20 seconds at push pace
• 40 seconds at base pace

For an added bonus, we performed 30 seconds ALL OUT, followed by 1 minute and 30 seconds of walking recovery.

Tread Block 2 (Thirteen minutes, thirty seconds)
Goal: We maintained ALL OUT intensity.

We completed six rounds of:

• 20 seconds at push pace
• 40 seconds ALL OUT

After each round, we took 1 minute and 30 seconds of walking recovery.

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/

What are TRX "Pallof" Presses

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3676

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

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

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