My Actifit Report Card: February 20 2024

Tuesday, February 20, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Today's template was endurance on the treadmills, resistance band primer to start on the floor before the (weighted) reps.

No rowing blocks just a warm up row today, but I did get in at least a bit over 500 meters but I did sneak in a 425 WATT OF POWER stroke at a high of 13.2 mile per hour rowing speed.

I didn't go too heavy on the dumbbells today. Want to make sure I keep my shoulder out of harms way intermittenly and endurance days is a perfect time to be more cautious. I did go up to a 35 pounder. The (weighted) exercises included some need for us to balance which again why I kept the weights lighter.

The initial block served as a warm-up, utilizing resistance bands for exercises like lateral movements, toe touches, knee pulls, and sustained crunches. In the second block, which was particularly challenging, we completed four sets lasting 75 seconds each. During these sets, we performed 6 - 10 repetitions of split lunges per leg, with the back foot raised on a bench and heavy weights encouraged by our instructor. The third block focused on recovery, incorporating bird dog low rows to challenge our stability, followed by squats that transitioned into a rotational movement and then a stand. The final block proved to be the most difficult for us, involving push-ups with dumbbells followed by an alternating twist. Opting for lighter weights, we still felt our chests strain by the second and third sets. Each block concluded with a sequence of high plank cross-body knee drives to maintain elevated heart rates.

There were four treadmill blocks in today's session. The first and third blocks started at a base pace, with increments every minute, culminating in a 30-second sprint. The second block reversed the progression, starting with the fastest paces and decreasing every 75 seconds - from a sprint to a push, then from a push to a base, ending with a base pace. The final block mirrored the second, but with a 45-second base pace leading directly into a 30-second full-speed effort.

I got in 2 1/2 miles and ran a ten mile per hour ALL OUT to end the session.

Overall, I fell short of burning 600+ calories but it's all good as I still burned 570.

Tiffany continues to stay on a mini-break. She may workout this weekend but won't do too many workouts until she consults with her doctor in a few days.

I worked out with the 5am crew at our home studio OTF Nona North and the mighty Coach Alex managed us through today's template.

The Work:

Floor Block 1 - 4.5 minute circuit

• 5 x resistance band squat hold lateral walk
• 10 total x mid band low plank alternating foot taps
• 10 x resistance band knee tucks
• 10 x resistance band crunch hold with in and outs

Floor Block 2 - 5 minutes rep & recover

(weighted)

• 75 seconds to complete 6 - 10 each goblet split squats (rear foot on bench), recover when done
• 75 seconds to complete 6 - 10 each goblet split squats (rear foot on bench), recover when done
• 75 seconds to complete 6 - 10 each goblet split squats (rear foot on bench), recover when done
• 75 seconds to complete 6 - 10 each goblet split squats (rear foot on bench), high plank alternating cross body knee drives until time was called

Floor Block 3 - 4.5 minutes work & active recovery

• 8 each x bird dog low rows (on bench) (weighted)
• 8 total x deep squat to alternating t-spine rotation to stand

Floor Block 4 - 5 minutes rep & recover

• 75 seconds to complete 6- 10 total x push up to alternating rotations (weighted), recover when done
• 75 seconds to complete 6- 10 total x push up to alternating rotations (weighted), recover when done
• 75 seconds to complete 6- 10 total x push up to alternating rotations (weighted), recover when done
• 75 seconds to complete 6- 10 total x push up to alternating rotations (weighted), high plank alternating cross body knee drives until finisher
• FINISHER: 30 seconds of high plank alternating body knee drives (with increased intensity)

Tread Block 1

• 1 minute base
• 1 minute base to push
• 1 minute push
• 1 minute push to ALL OUT
• 30 second ALL OUT

Tread Block 2

• 75 second push to ALL OUT
• 75 second push
• 75 second base to push
• 75 second base

Tread Block 3

• 1 minute base
• 1 minute base to push
• 1 minute push
• 1 minute push to ALL OUT
• 30 second ALL OUT

Tread Block 4

• 75 second push to ALL OUT
• 75 second push
• 75 second base to push
• 45 second base
• 30 second ALL OUT

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 3462
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