This summer I joined the gym, Orange Theory. Orange Theory runs group personal training workouts based on High Intensity Interval Training, usually called HIIT for short. These workouts blend cardiovascular and strength training. While working out, you wear a heart monitor either around your waist or on your arm for the duration of the workout, and try to work your body to remain in the “orange zone.” Your heart rate is constantly displayed on a board so that you can check it throughout class. When in the “orange zone” for 12 minutes or more, it means that you will be burning calories for the next 36 hours. While the workouts are great, the classes can be very expensive and memberships are very pricey. If you’d like to experience what it’s like to workout and reach the “orange zone,” here are some workouts you can do at your own gym with the Orange Theory twist!
Workout 1
Block 1:
Tredmill 4 mins
Run at base pace – 1 min
Push pace – 1 min
Recover – 30 sec
All out for 1 min
Recover – 30 sec
Block 2:
Rower – 4 mins
Push pace row – 1 min
Squat jumps – 10 reps
(repeat for 4 mins)
Block 3:
Strength – 4 mins
Weighted squats – 10 reps
Alternating weighted reverse lunges – 20 reps
Scissor crunches – 20 total
(repeat for 4 mins)
Repeat blocks 1 & 2 then move to block 4
Block 4
Weighted Bench step ups – 10 reps per leg
Goblet squat 10 reps
Bicycle crunches – 20 total
(repeat for 4 mins)
Cool down & stretch
Workout 2
Strength:
Sets of 30/20/10 Reps
Shoulder Press
Bicep Curls
Body Weight Squat Jumps
Overhead Tricep Extensions
Plank Jacks
Treadmill:
Run 1 mile
Walking recovery – 1 min
Run .25 mile at push pace
Walking recovery – 30 sec
Run .25 mile at push pace
Walking recovery – 30 sec
Rowing:
Row 1000 meters
Reverse Lunge with rotation – 15 per leg
Row 750 meters
Reverse Lunge with rotation – 12 per leg
Row 500 meters
Reverse Lunge with rotation – 10 per leg
Cool down & stretch
Workout 3
Treadmill & Rower:
Run 2 mins at push pace
Row 30 sec all out
10 squat jumps
Repeat 30 sec row
Repeat 10 squat jumps
Run 2 mins at push pace
Strength:
Bench Press (heavy) 5 reps
10 push ups
20 plank jacks
(repeat for 4 mins)
Treadmill:
Run 2 mins at push pace
Run 1 min at base pace
Run 90 sec at push pace
Run 1 min at base pace
Run 1 min at push pace
Run 1 min at base pace
Run 1 min at push pace
Run 30 sec at all out pace
1 min walking recovery
Cool down & stretch
I hope these workouts help give you the motivation you need to start off the semester strong not only in the classroom, but in the gym. Please take care of your body, it’s the only one were given!!!!