My Actifit Report Card: March 1 2024

Friday, March 1, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Day one on the new month on a FriYAY was a Lift More or Row More circuit workout that gave the members the choice of choosing one out of the two options where we either lifted more by keeping reps at a constant 12 but the row distance decreased or rowed more by decreasing the reps on the floor by two each round with the row distanc staying the same at 500 meters each round.

The ending of the floor part of the session was a core blast.

On the treadmills it was endurance where we had a reverse pyramid with push efforts. Starting at a 2 minute push we got 90 second base active recoveries and then the next push was 30 seconds shorter.

Overall, I burned 553 calories, rowed a total of 1,607 meters and got in a total of 2.4 miles on the treads.

I went with 25, 30 and 35 pound dumbbells for the (weighted) exercises.

Truth be told, I sweated a ton but kept it under a notch of beast mode because of the 10K I'm running tomorrow at the Best Damn Race Orlando running event. My knee has been barking loudly the last two weeks so making sure I didn't risk putting myself in a spot where I couldn't run at all tomorrow.

With all that said, I got in a hell of a workout at the home studio, OTF Nona North with Tiffany, the 5am Crew and Coach Mariah managed us through today's template on this wonderful FriYAY.

This is the workout breakdown from this morning:

The Work:

Floor Block 1 - 20.5 Minutes Circuit

• Member’s Choice: Lift More OR Row More

  • Lift More

    • 4 Rounds:
      • 12 x Reverse Grip Low Rows
      • 12 x Power Push Ups
      • 12 Total x Goblet Alternating Lateral Lunges
      • 12 x Hip Hinge Swings
      • 12 x TRX Squat to Y-Raises
      • 12 x High Pulls with Power
      • 500 / 400 / 300 / 200 (decreasing meters per round) Push Row

  • Row More (I went with this)

    • 4 Rounds:
      • 12 / 10 / 8 / 6 (decreasing reps per round) x Reverse Grip Low Rows
      • 12 / 10 / 8 / 6 x Power Push Ups
      • 12 / 10 / 8 / 6 Total x Goblet Alternating Lateral Lunges
      • 12 / 10 / 8 / 6 x Hip Hinge Swings
      • 12 / 10 / 8 / 6 x TRX Squat to Y-Raises
      • 12 / 10 / 8 / 6 x High Pulls with Power
      • 500 METER Push Rows

  • Bonus: Repeat exercises only at 8 reps

Floor Block 2 - 2.5 Minutes

• 3 Rounds: CORE BLAST

  • 8 x High Plank to Low Planks

  • 16 Total x Bicycle Crunches

  • Bonus: Low Plank Hold when done until finisher

  • FINISHER: 45 Seconds to finish Round 3 and then Low Plank Hold until time was called

Tread Block

• Challenge: Increase push on the first half of the pyramid, maintain for the back half as the push efforts increased

• 2 minute push

• 90 second base

• 90 second push

• 90 second base

• 1 minute push

• 90 second base

• 30 second push

• 90 second base

• 30 second push

• 90 second base

• 1 minute push

• 90 second base

• 90 second push

• 90 second base

• 2 minute push

• 45 second walking recovery

• 45 second ALL OUT

• 1 minute walking recovery

• 45 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 3469
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