Orange Theory Inspired Workout

Hi Guys, for the past few months I have been trying to change-up my workouts especially my running.  Sometimes I get in a rut and need to switch things up a bit.  So for the past few months my hubby and I have been going to Orangetheory Fitness.  It opened up at the about 2 months ago and I had heard about it from friends and I had to try it out.  If you are not familiar with Orangetheory Fitness it is a heart rate based interval training workout.  Workouts incorporate the treadmill, rowing machine, and weight training to give you a full body workout and get your heart pumping.  It is a group atmosphere so you can be pushed by a friend, inspired by a neighbor or just have the support you need from the other members around you.  As a group fitness instructor myself I often find that I need to be inspired and pushed by others as well, so that is why I decided to give OT a try.

 

Now, if you don’t have an OT studio in your area, have no fear I have an OT inspired workout you can give a try at the gym or at home.  This is inspired by some of the workouts I have done at the studio and then done at the gym when I don’t have time to get to an OT class.  I hope you enjoy the workout.  It’s a good one!

The Warm Up (repeat as many times as you can for 5 minutes)

  • Body Weight Squats
  • Push Ups
  • Full Sit Ups
  • Jumping Jacks

Strength Training Section (15 Minutes)  Focus on using a lighter weight for more reps.

  • Squats
  • Bicep Curls
  • 1 Push Ups with Alternating Reaches (Bird Dog)

Treadmill Workout (15 Minutes)

  • Jog 2 Minutes at a comfortable pace
  • Run 2 Minutes at a harder pace (about 1-2mph faster than easy pace)
  • Jog 1 Minute to recover
  • Run 2.5 Minutes at a harder pace
  • Jog 1 Minute to recover
  • Run 3 Minutes at a harder pace
  • Jog 30 Seconds to recover
  • Sprint 1 Minute (this should be a difficult pace, faster than your hard pace)
  • Recover 2 Minutes at a Jog or Fast Walk

Rowing Section (if you don’t have access to a rower, you can bike or do the elliptical for time).  You will need a weight for this section.  Keep it near your machine.

Do as many rounds as you can for 15 minutes.

  • Row 400 Meters
  • Sumo Squat (hold weight between your legs, wide stance)
  • Deadlift
  • Row 600 Meters
  • Sumo Squat
  • Deadlift
  • Row 800 Meters
  • Sumo Squat
  • Deadlift
  • Row 1000 Meters

Cool Down and Stretch

Orange Theory Inspired Workout