My Actifit Report Card: December 11 2023

Monday, December 11, 2023 - 12 Days of Christmas Day #11 - “Fun Around the Room” - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Unfortunately, the back injury continues to hinder me and it's truly uncomfortable. With that said, today Tiffany and I hit the required 6 out of 12 workouts in the 12 Days of Fitness challenge so I will now be taking off tomorrow and with the regurlary scheduled Wednesday rest day hopefully I can get back into on Thursday. Biggest concern is making it to and through Saturday's 5K running event.

Another year and another challenge that Tiffa and I conquer. Yes, this one was probably one of our toughest to get through.

It's all good, I'm about two months away from beginning my TENTH year as an Orangetheory Fitness member and have completed over 3000 plus workouts and not every single one or week or month has been above average but I never not give 100% effort.

The workout my wife and I did this morning at Orangetheory Fitness involved a switch template with a focus on neutral squat push presses and intense 'ALL OUT' segments.

We began with a floor block that was synchronized with the treadmill routine, starting with a reverse lunge and push press combination. After this, we moved to the rower for a sequence of 30 second pushes, then base, and finally an 'ALL OUT' row. Returning to the floor, we repeated the initial round but added a minute of hammer to bicep curls between the lunges and push presses. This was followed by another rowing session and a repeat of the first floor round.

The treadmill segment started with a pyramid block: a 30-second push leading into a 30-second 'ALL OUT', followed by a 45-second walk. Each subsequent round increased the base effort time by 30 seconds between the push and 'ALL OUT' phases before decreasing again.

The final floor block was more relaxed, featuring unilateral exercises like the single-arm march in place, concentration curls, single-leg step-ups, and a bird dog with toe tap. There was ample rest, making it less demanding. The finisher was a 30-second set of either reverse lunges or push presses (I chose push presses).

The next treadmill block was essentially the same but with two unannounced changes. Firstly, we had an additional 15 seconds of walking recovery. Secondly, all our efforts were at a 3% incline, adding to the challenge, particularly since we had increased our paces in the first round.

I fell under 500 calories burned again but was close to it.

Rowed at total of 1,133 meters with just a high of 341 watts of pwer at a rowing speed high of 12.1 miles per hour.

Only got in 2.18 miles total on the treadmills with a suprising high of 9.5 mile per hour ALL OUT with the aching back.

Best I could do was 20 and 25 pound dumbbells for the (weighted) exercises.

The Work:

Floor / Row Block 1

• 30 seconds of alternating reverse lunges (weighted)
• 30 seconds of neutral grip push presses (weighted)
• 45 seconds to transition to rower
• 30 second push row
• 30 second base row
• 30 second ALL OUT row, check distance
• 45 seconds to transition to floor
• 30 seconds of alternating reverse lunges (weighted)
• 1 minute of hammer curl to eccentric bicep curls (weighted)
• 30 seconds of neutral grip push presses (weighted)
• 45 seconds to transition to rower
• 30 second push row
• 30 second base row
• 30 second ALL OUT row, match or beat our previous distance
• 45 seconds to transition to floor
• 30 seconds of alternating reverse lunges (weighted)
• 30 seconds of neutral grip push presses (weighted)
• Transition to treadmill

Tread Block 1

• 30 second push
• 30 second ALL OUT
• 45 second walking recovery
• 30 second push
• 30 second base
• 30 second ALL OUT
• 45 second walking recovery
• 30 second push
• 1 minute base
• 30 second ALL OUT
• 45 second walking recovery
• 30 second push
• 30 second base
• 30 second ALL OUT
• 45 second walking recovery
• 30 second push
• 30 second ALL OUT
• Transition to floor

Floor Block 2 - 11 minutes work & rest unilateral

• 8 each of single arm marches in places, (weighted), left and right side, rest
• 8 each of single arm concentration curls, (weighted), left and right side, rest
• 8 each of single arm single leg lateral step ups, (weighted), left and right side, rest, rest
• 8 each if bird dog with lateral toe taps, rest
• Repeat until finisher: 30 seconds of (weighted) alternating reverse lunges OR neutral grip push presses (I chose the lunges)
• Transition to treadmill

Tread Block 2

% = inclines

• 30 second push at 3%
• 30 second ALL OUT at 3%
• 1 minute walking recovery
• 30 second push at 3%
• 30 second base at 3%
• 30 second ALL OUT at 3%
• 1 minute walking recovery
• 30 second push at 3%
• 1 minute base at 3%
• 30 second ALL OUT at 3%
• 1 minute walking recovery
• 30 second push at 3%
• 30 second base at 3%
• 30 second ALL OUT at 3%
• 1 minute walking recovery
• 30 second push at 3%
• 30 second ALL OUT at 3%

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:

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 3415
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Gym,Weight Lifting,Treadmill,Running

Height 5.7 lb		Weight 165 lb		Body Fat %
Waist 34 in		Thighs in		Chest in