Started the Week Off Strong - My Actifit Report Card: February 10 2025

Started the Week Off Strong

Monday, February 10, 2025 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

This past Saturday was the beginning of my eleventh year as an Orangetheory Fitness member so I started the week pumped to get another year under my belt. The template was strength based so it allowed for heavier dumbbell work and some inclines on the treads.

Tiffany as always was right there with me and she's only a year behind my in terms of being an OTF member as I was the one who introduced her to it so as my ride or die I'm always happy to have Tiffany by my side.

We worked out at our usual home studio at Orangetheory Fitness Nona North and we got some good news that Coach Tae was goin going to transfer over to our home studio and today she was coaching this morning's session. My fellow members seem to like her as much as Tiffany and I do. She was a guest coach at Nona North not too long ago and Tiffa and I went to workout for her at Orangetheory Fitness Colonial and happily they offered the opportunity to come over to become one of our coaches permanently. She may take some classes at some of our other local studious but this will be her homebase.

I burned a real solid 765 calories, rowed 1,380 meters and got in 2.16 miles on the tread running or power walking as high as 15% incline and ran my last ALL OUT at 8.5 miles per hour.

This morning's workout recap is below.

Today's Workout Recap

Floor Block 1 (23 minutes 45 seconds): Circuit – Goal: Match or beat row time each round
• We completed dumbbell bench tap squats for 6 to 10 repetitions.
• We performed dumbbell bear plank alternating low rows for 6 to 10 repetitions.
• We performed dumbbell single arm contralateral single leg lateral step-ups with a shift for 6 to 10 repetitions.
• We performed dumbbell Arnold presses for 6 to 10 repetitions.
• We completed TRX Y-raises for 6 to 10 repetitions.
• We rowed 500 meters.

FINISHER:
We then completed a one-minute finisher consisting of dumbbell front squats to Arnold presses.

Four Tread Block (5 minutes each):
The goal was to maintain push speed (including power walking) during each block as the inclines increased. For the push segments, the incline increased from 1.5 percent to 2 percent, then to 2.5 percent, and finally to 3 percent. For the power walking segments, the incline increased from 6.5 percent to 7 percent, then to 7.5 percent, and ultimately to 8 percent.

• We completed one minute of push.
• We completed one minute of base.
• We completed one minute of push.
• We completed one minute of base.
• As a bonus, we performed one minute of all-out effort as the final finisher.

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-Exercise 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/

What are TRX "Pallof" Presses

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3677

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

Aerobics, Gym, Weight Lifting, Walking, Treadmill, Running

Height 5.7 in		Weight 175 lb		Body Fat %
Waist 34 in		Thighs in		Chest in