Circuit, Inclines and Unilateral Switch Template - My Actifit Report Card: September 6 2024

Circuit, Inclines and Unilateral Switch Template

Friday, September 6, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Switch Template today, and wow, what a ride! You know it’s going to be intense when Orangetheory throws in those back-to-back blocks and gives you just enough time between stations to catch your breath—barely.

Treadmill Madness:

The first tread block? All about those inclines. It started off easy enough with a minute at base pace at 3%, but then it was two minutes on a flat road to lull you into a false sense of security. Then came the real grind: a full minute at 6%, followed by two more minutes flat. The incline kept creeping up, reaching a brutal 12% before I had to crank it all the way up for a one-minute all-out. That finisher? Absolutely killer. My legs were already feeling the burn, and I knew the real test was yet to come.

Floor Work:

Next up—floor, and the first two of four blocks. The first block was a superset: step-down toe taps paired with cross-back lunges. After all that incline work on the tread, my legs were pretty much jelly by this point, but there was no slowing down. I thought I might catch a break, but then came the second block—hello, mini bands! Three minutes of crunch holds and banded bridges (with the band snug under my knees, of course) had me feeling the burn in all the right places.

Back to the Treadmill:

Round two on the tread was a little different—starting with the highest incline and working my way down. If I thought it would be easier, I was wrong. By now, my legs were toast, and I hit the orange zone way faster than the first round. Still, I pushed through. One last all-out to wrap up the tread, and I was done with running for the day.

Final Floor Blocks:

Finishing strong on the floor, the last two blocks mirrored the earlier ones. First, a longer superset with shoulder presses and reverse flys. Then, back to the mini bands for the final push. The goal? Finish three rounds in three minutes. By this point, my muscles were screaming, but I powered through, determined to get every last rep in.

Overall, the Switch Template lived up to its name: hard-hitting, fast-paced, and designed to keep you moving. It was one of those workouts that leaves you completely drained but feeling like you just conquered the world.

Today's Workout Recap

Tread Block 1 – 11 Minutes

• 1 minute base at 3% incline

• 2 minutes base

• 1 minute base at 6% incline

• 2 minutes base

• 1 minute base at 9% incline

• 2 minutes base

• 1 minute base at 12% incline

• 1 minute ALL OUT

• Switch to the floor

Floor Block 1 – 7 Minutes Back-to-Back Superset (Unilateral)

• 8 reps each leg: Goblet step-down toe taps
• 8 reps each arm: Single-arm cross-back lunges
• Rest
• Repeat until time was called

Floor Block 2 – 3 Minutes Circuit

• 12 reps: Mid-band crunch hold with in and out
• 12 reps: Mid-band bridges
• Repeat until time was called, then switch back to the treadmill

Tread Block 2 – 11 Minutes

• 1 minute base at 12% incline
• 2 minutes base
• 1 minute base at 9% incline
• 2 minutes base
• 1 minute base at 6% incline
• 2 minutes base
• 1 minute base at 3% incline
• 1 minute ALL OUT
• Collapse (member’s choice)
• Switch to the floor

Floor Block 3 – 7 Minutes Back-to-Back Superset (Unilateral)

• 8 reps each arm: Half-kneeling single-arm shoulder press
• 8 reps each arm: High plank single-arm reverse flys
• Rest
• Repeat until time was called

Floor Block 4 – 3 Minutes Circuit

• 12 reps: Mid-band double crunch
• 12 total reps: Low-band low plank alternating toe taps
• Repeat until the finisher: 1 minute to try and complete three rounds of the exercises

The workout was a perfect balance of high inclines on the treadmill and focused strength work on the floor. The combination of unilateral moves and mini-band exercises kept the intensity high, and by the time the finisher came around, it was all about pushing through that final minute. Switch Template never disappoints—it was an absolute burner!

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-Excercise 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 3592

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

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

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