My Actifit Report Card: January 2 2024

Tuesday, January 3, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Began 2024 just like the previous weekend ended and that is dropping sweat under the orange lights and today was no different other than my better half Tiffany taking an extra day off.

This past Saturday's and Sunday's workout were brutal but I was all in and had no problem going the extra mile, but today after taking yesterday off I decided to make sure not to begin the year making any of the injuries I brought into this new year and make it worse.

With that said, every year and all year I basically deal with nagging injuries so it's no big deal; but making sure that I don't overdo it and put myself in a position to miss more sessions that I would like.

Studio (OTF Nona North - our home studio)

Time (5am)

Coach (Nick)

This morning's Orangetheory Fitness workout included three treadmill blocks, each subtly different based on the duration of the ALL OUT phase, which decreased with each block. It began with a 45-second push, immediately followed by a one-minute ALL OUT. After a minute of recovery, the sequence was repeated, adding a 30-second base in between. The final round consisted solely of the base leading directly into the all-out. The challenge was to increase the pace of each ALL OUT, though it was quite demanding. The ALL OUT efforts were reduced by 15 seconds in each block.

The floor segment was more challenging due to the inclusion of rowing. Each block started with a buy-in that mirrored the treadmill's first push to ALL-OUT sequence. This was followed by consecutive exercises focusing on specific muscle groups, such as legs in the first block and arms in the second. The final block concentrated on core work and transitioned into a FINISHER, where we could choose from the core exercises practiced earlier.

I burned 660 calories.

I totaled 2.5 miles on the treads and hit a 12 mile per hour ALL OUT run to end the last tread block.

Rowed a solid 1,138 meters, hitting a high of 420 WATTS OF POWER and a high of 12.9 mile per hour rowing speed.

Kept it at just 20 and 30 pound dumbbless for the (weighted) exercises.

The Work:

Treadmill Block 1

• 45-second push
• 1-minute ALL OUT
• 1-minute walking recovery
• 45-second push
• 30-second base
• 1-minute ALL OUT
• 1-minute walking recovery
• 30-second base
• 1-minute ALL OUT

Treadmill Block 2

• 45-second push
• 45-second ALL OUT
• 1-minute walking Recovery
• 45-second push
• 30-second base
• 45-second ALL OUT
• 1-minute walking Recovery
• 30-second base
• 45-second ALL OUT

Treadmill Block 3

• 45-second push
• 30-second ALL OUT
• 1-minute walking Recovery
• 45-second push
• 30-second base
• 30-second ALL OUT
• 1-minute walking Recovery
• 30-second base
• 30-second ALL OUT

Floor Block 1 - 7.5 Minutes

• Buy-in (once only):

  • 45-second push row
  • 1-minute ALL OUT row

• Back to back:

  • 6 RFE (Rear Foot Elevated) Single Arm Split Squats (weighted), each side
  • 12 total Alternating Goblet Step-Down Squats, rest (weighted), each side

Floor Block 2 - 6.75 Minutes

• Buy-in (once only):

  • 45-second push row
  • 45-second ALL OUT row

• Back to back:

  • 6 Balance Bicep Curls each side (weighted)
  • 12 Tricep Extensions (lying on the bench), (weighted), rest

Floor Block 3 - 6 Minutes

• Buy-in (once only):

  • 45-second push row
  • 30-second ALL OUT row

• Back to back until finisher:

  • 6 Hip Raises
  • 6 Double Crunches I took Coach Nick's challenge and did it (weighted)
  • 6 total High Plank (hands on bench) Alt Up and Down, rest

• FINISHER: (member's choice)

  • 30 seconds of Hip Raise OR
  • 30 seconds of Double Crunch OR
  • 30 seconds of High Plank (hands on bench) Alt Up and Down (I chose these)

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 3430
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