My Actifit Report Card: January 9 2024

Tuesday, January 9, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Yesterday, I lack a bit of energy but because it was Monday, but my results far exceeded my expectations. Today, my energy was a tad above average and with a last minute substitute Coach and not a stranger boosted that energy a notch as well.

This morning the Regional Coach of the franchise, Thomas who I call "The Energizer" came in to sub for Coach Alex who lost her voice and couldn't make it in.

Don't get me wrong, I'm not hating on my numbers but I just felt that beast mode energy and expect more. That's just me.

With all that said, I crushed it and very prepare for no workout tomorrow as our scheduled rest day is on Wednesdays.

Studio (OTF Nona North - our home studio)

Time (5am)

Coach (Thomas)

The Work:

Floor Block Exercises

• Exercise 1: BOSU Front Lunges x12 (weighted)
• Exercise 2: BOSU Kneeling Scaption x12 (weighted)
• Exercise 3: Hip Bridge Hold Crossbody Single Arm Tricep Extension x12 each (weighted)
• Exercise 4: BOSU Sit Up to Rotation x12 (weighted)
• Exercise 5: BOSU Lower Body Extension x12

FINISHER:

• BOSU Plank Knee Drives for 30 seconds

Tread Block 1 (4.5 minutes)

• 1 minute base at an incline of 2%
• 1 minute base at an incline of 3%
• 1 minute base at an incline of 4%
• 1 minute base at an incline of 5%
• 30 seconds flat road ALL OUT

RUN to ROW: Tread Block 2 (12.5 minutes)

• Run row Joggers runners .15 mile distance at an ALL OUT
• 150 meter ALL OUT row
• Repeat until time was called

Tread Block 3 (4.5 minutes)

• 1 minute base at an incline of 2%
• 1 minute base at an incline of 3%
• 1 minute base at an incline of 4%
• 1 minute base at an incline of 5%
• 30 seconds flat road 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 3435

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