Orangetheory
An hour-long, total-body
exercise called orangetheory focuses on building power, stamina, and strength. In
this method, more calories are burnt using heart rate-based interval training as
compared to traditional exercise techniques. Real-time findings are shown on
big screens scattered across the studio when someone wears one of our heart rate
monitors. The workout is excellent for all levels of fitness since intensity is
determined by your personal heart rate zones. The workout will be led by fitness
experts as an added bonus to keep you from overtraining or undertraining.
Equipment Requirements for Orangetheory Workout
A variety of machines and equipment
are used in OTF like AB Dollys, medicine
balls, BOSU trainers, benches, WaterRowers, TRX suspension, treadmills, and floor
equipment.
OTF workout
Warmup includes Row or Elliptical, walking, jog. Warmup
time may vary from 5 to 10 minutes depending on the feeling.
Strength Section
Circuit # 1
Chest Press, Renegade Row, and Chest Press
Circuit # 2
Overhead Triceps Extension, Curl Press, and
Squat Row
Treadmill Hill Run
4% incline 3 minutes, 3% incline 3 minutes, 1%
incline Base pace 1 minute, 5% incline 90 seconds,
Jog or Walk for 60 seconds for recovery
3% incline 90 seconds, 5% incline 3 minutes, 4% incline 2 minutes, and 1% incline all out Sprint/pace 30 second
Jog or Walk for 60 seconds for recovery
Jog or Walk for 60 seconds for recovery
3% incline 90 seconds, 5% incline 3 minutes, 4% incline 2 minutes, and 1% incline all out Sprint/pace 30 second
Jog or Walk for 60 seconds for recovery
Rowing
Weighted jacks 15, Row 400 meters, Row 200
meters, weighted jacks 30
Repeat two to three times
Row 400 meters, squat jumps with the press with 10 reps
200 meters Row
Row 400 meters, squat jumps with the press with 10 reps
Repeat two to three times
Repeat two to three times
Row 400 meters, squat jumps with the press with 10 reps
200 meters Row
Row 400 meters, squat jumps with the press with 10 reps
Repeat two to three times
Finally, Stretch and cool down
Source:
- https://www.orangetheory.com/en-us/workout/
- https://www.pinterest.com/pin/774124927377961/
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