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

 

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



Finally, Stretch and cool down







Source:
  1.  https://www.orangetheory.com/en-us/workout/
  2. https://www.pinterest.com/pin/774124927377961/