Heart Work - My Actifit Report Card: February 14 2025

Heart Work

Friday, February 14, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

This morning’s Orangetheory group workout was truly unforgettable. We kicked things off on the treadmills with an intense series of intervals that combined endurance and power. Our session started with a rhythm of alternating bursts and recovery periods: we sprinted hard for a minute before easing into a steadier pace, and as the rounds progressed, the high-intensity segments shortened while the recovery time lengthened. Then came a twist—the order reversed—keeping us constantly challenged and our heart rates soaring. The treadmill challenge climaxed with four all-out one-minute sprints, each punctuated by a surge in intensity every 20 seconds, as our coach urged us to push a little harder each time.

After the running segments, we smoothly transitioned to floor work that demanded both strength and coordination. In a dynamic circuit, we flowed through six creative exercises with barely any downtime between movements. We leaped from chest-fly's on the bench to split squat jumps with one foot elevated, then moved into seated shoulder presses, followed by powerful single-leg lateral step-ups, low rows, and finally a single-arm hip hinge swing. The quick 10-second pauses were enough to catch our breath, yet kept the energy high as we cycled through each exercise.

The workout reached its peak during the burpee construction phase. In this final challenge, we navigated 20-second bursts filled with push-ups, plank pops, and squat jumps, seamlessly transitioning into a minute reserved for recovery or a quick row. The session wrapped with a choice that truly tested our mettle: either combine all the movements into a full, all-encompassing burpee or opt for an explosive rowing stint, again ramping up the intensity every 20 seconds.

By the end of the session, we were drenched in sweat yet exhilarated, united in the high-energy spirit and camaraderie that makes every Orangetheory workout an adventure.

Today's Workout Recap

Tread Block 1 – 6.75 minutes

• Completed 1 minute push.
• Completed 1 minute base.
• Completed 45 seconds push.
• Completed 75 seconds base.
• Completed 30 seconds push.
• Completed 90 seconds base.
• Completed 45 seconds ALL OUT.
• Followed by 90 seconds walking recovery.

Tread Block 2 – 6.75 minutes

• Completed 30 seconds push.
• Completed 90 seconds base.
• Completed 45 seconds push.
• Completed 75 seconds base.
• Completed 1 minute push.
• Completed 1 minute base.
• Completed 45 seconds ALL OUT.
• Followed by 90 seconds walking recovery.

Tread Block 3 – 7 minutes

• Completed 1 minute ALL OUT while increasing intensity every 20 seconds.
• Took 1 minute walking recovery.
• Completed 1 minute ALL OUT while increasing intensity every 20 seconds.
• Took 1 minute walking recovery.
• Completed 1 minute ALL OUT while increasing intensity every 20 seconds.
• Took 1 minute walking recovery.
• Completed 1 minute ALL OUT while increasing intensity every 20 seconds.

Floor Block 1 – 15 minutes work and rest

• Completed 8 chest flys, followed by approximately 10 seconds of rest.
• Completed 4 split squat jumps per side (with the rear foot on the bench), followed by approximately 10 seconds of rest.
• Completed 8 shoulder presses, followed by approximately 10 seconds of rest.
• Completed 4 single-leg lateral step ups with power per side, followed by approximately 10 seconds of rest.
• Completed 8 low rows, followed by approximately 10 seconds of rest.
• Completed 4 single-arm hip hinge swings per side, then rested.
• Ended with 90 seconds of recovery.

Floor Block 2 – 7 minutes back-to-back construct

• Completed 20 seconds of push-ups.
• Completed 20 seconds of plank pops.
• Completed 20 seconds of squat jumps.
• Took 1 minute to recover or transition to the rower.
• Members chose either to complete 1 minute of full burpees or 1 minute ALL OUT row, increasing intensity every 20 seconds (covering 200 to 300+ meters). I chose the rowing.
• Took 1 minute to recover or transition back to the floor.
• Completed 20 seconds of push-ups.
• Completed 20 seconds of plank pops.
• Completed 20 seconds of squat jumps.
• Took 1 minute to recover or transition to the rower.
• Members chose either to complete 1 minute of full burpees or 1 minute ALL OUT row, increasing intensity every 20 seconds (covering 200 to 300+ meters). I chose the rowing.

I burned a whopping 825 calories and 13 splats. I accumulated 2.55 miles on the treads setting me up well for tomorrow's running event. I should be able to run the full 5K without any issues.

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 3680

and eleven years as an Orangetheory Fitness member:

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