A Powerful Start

Today, I put in the sweat equity under the orange lights for my tenth year as an Orangetheory Fitness member.

I actually knew this day was closing in and wouldn't you know it I went into the home studio this morning and forgot completely about it.

My wife Tiffany took her extra rest day today and she herself has close to nine years as a member herself.

OTF has been a lifechanger for me and I feel much more mentally and physically fit in my fifties than I ever did in twenties.

Today's workout was a reminder of how much I love my Orangetheory workouts.

I burned 634 calories, rowed a total of 1,725 meters and totaled about 2 1/2 miles on the treads that included a bunch of ALL OUTS! I hit double figure ALL OUT speed of 10 miles per hour to end the session.

I went with 15’s for the reverse flys, 25’s or a 40 pound dumbbell(s) for the other (weighted) exercises.

The Work:

Row Block

• Strength-based row - slow stroke rate, big pulls - 22 - 24 strokes per minute
• 2.5 minute row for time
• Check distance

Floor Block 1 - 11 minutes

• 2 rounds back to back:
  • 8 each x resistance band single arm squats (weighted)
  • 12 x resistance band overhead tricep extensions (weighted)
  • 12 x resistance band reverse flys, (weighted), rest
• 2 rounds back to back:
  • 12 x resistance band bridges (weighted)
  • 12 x resistance band torso rotations, (weighted), rest
• Row (22-24 stroke strength row) - Half the distance rowed in the initial Row Block
• BONUS: Repeat all exercises as a single block (without the rowing) until time was called

Floor Block 2 - 4.5 minutes

• 5 each x full step up to knee raises (weighted)
• High plank alternating toe taps (feet on bench)

Finisher - whichever exercise we were individually on when it's called, we did it for 30 seconds (I was on the toe taps).

Tread Block 1

• 2 Minute push
• 30 second ALL OUT

Tread Block 2

• 2 Minute push
• 30 second Base
• 30 second ALL OUT

Tread Block 3

• 2 Minute push
• 1 minute Base
• 30 second ALL OUT

Tread Block 4

• 2 Minute push
• 90 second Base
• 30 second ALL OUT

Tread Block 5

• 2 Minutes push
• 2 minute Base
• 30 second ALL OUT

My Actifit Chart 2.13.2024

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:

I'm trying something different. To continue building my content on the inLEO platform but continue with one of my other favorite dApps I am going to post about how I generated my Actifit points in a post here but still be able to do the Actifit Post and Earn.

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://en.m.wikipedia.org/wiki/Medicine_ball

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 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.

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3458

Posted Using InLeo Alpha

Posted Using InLeo Alpha