Splaturday Celly on 3G Mode - My Actifit Report Card: February 4 2023

Floor Block 1 - 6.5 minute circuit

• ⁠8 tap front squats, butt hitting the bench front loading dumbbells (30’s)
• ⁠8 neutral grip shoulder presses (35’s)
• ⁠8 low rows (40 pounder)

Floor Block 2 - 6.5 minute circuit: unilateral

• ⁠8 Rear Foot Elevated (RFE) Split Squat, each side (30’s)
• ⁠8 half kneeling single arm shoulder presses, each side (35’s)
• ⁠8 bird dog low row on the bench, each side (40 pounder)

• ⁠FINISHER: 30 seconds of lateral hop to 4 x high knees

I was able to RUN all the inclines - % - and my speeds was as low as 5mph, but ended at 10 miles per hour on the last ALL OUT!

Tread Block 1 - 6.5 minutes

• ⁠0.15 miles @ 1%
• ⁠30 second walking recovery
• ⁠Repeat adding 2% to the treadmill incline after each round

• ⁠Check incline

Tread Block 2 - 6.5 minutes

• ⁠0.1 mile @ picking up from last incline from block 1 (I had finished at 7% incline)
• ⁠Each round take 1% off the incline

• ⁠Bonus: run until time is called @ 1% incline

• ⁠FINISHER: 30 second ALL OUT run or power walk for those who prefer not to run. I ran :-) 10mph

My OTBEAT HEART RATE MONITOR RESULTS:

Ended the session with great numbers and an awesome chart with 843 calories and 21 splats burned 🔥 including 26 splats in the green zone. A thing of beauty!

ZONES:

Sunday Funday Activity Walk tomorrow - Weather Permitting

About Orangetheory Fitness (OTF)

https://www.orangetheory.com/en-us/

OTBEAT FAQ

https://www.orangetheory.com/en-us/otbeat-link-faq/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3190

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

Aerobics,Weight Lifting,Treadmill,Running,Gym

Height 5.7 ft		Weight 180 lb		Body Fat %
Waist 34 in		Thighs in		Chest in