3 Orangetheory Fitness Home Workouts

Vero Walker, the head coach at Fitness Fullham Broadway, has shared 3 Orangetheory Fitness home workouts for you to do at home. It’s tough to think of ways to keep moving at home, but these 3 40 minute workouts will help you feel more alert, stronger and boost your mood, as well as keep you strong and fit.

There’s several Orangetheory Fitness studios in London which put on 1 hour classes, during which your aim is to get over 12 ‘splat’ points. The hear-rate monitor they hook you up with (you can also buy your own) shows your statistics on the treadmill in front of you, and on a big screen in the studio. You can track your progress during the session and each splat point equals a minute within the ‘orange’ or ‘red’ zone – where fat burning happens. The brains behind Orangetheory Fitness have worked out that you need to spend a minimum of 12 minutes in the orange zone or above to continue burning fat after. I have to say, the sessions are great – after doing a couple of sessions courtesy of Orangetheory Fitness Islington, I then signed up for membership!

The session traditionally incorporates a mix of treadmills, rowers and weights but with those unavailable to the majority of those at home, Vero has put together 3 great alternatives.

Session 1: Power & Endurance Day

Dynamic Warm – Up: 5 minutes – minimum 2 rounds

• 12 squats
• 20 mountain climbers
• 12 reverse lunges (total)
• 20 arm circles (each direction)

Section 1: 10 minutes, lower body focus

• 12 bodyweight squats
• 12 squat jumps
• 12 reverse lunges
• 12 jump lunges
• 12 squat hold lateral walks – 6 steps out, 6 steps in
• 12 hip bridges

Section 2: 10 minutes, cardio focus

• 40 second high knees → 20 second rest (5 minutes total)
• 40 second mountain climbers → 20 second rest (5 minutes total)

Section 3: 10 minutes, ab focus

• 16 crunches
• 16 bicycle crunches (3 rounds)
• 16 plank shoulder taps
• 16 plank jacks (3 rounds)
• 10 leg raises
• 10 scissor kicks (3 rounds)
• Any remaining time, hold a plank

Section 4: Stretch block: 5 Minutes/ 20-30 seconds each stretch

• Standing overhead reach
• Cobra stretch
• Standing quad stretch
• Lying glute stretch

Session 2: Strength & Endurance Day

Dynamic Warm – Up: 5 minutes – minimum 2 rounds

• 50 Marches on the spot
• 20 Standing Cross Body Crunches (total)
• 20 Runners Lunge Overhead Lean (total)
• 20 arm circles (each direction)

Section 1: 10 minutes, Upper Body focus – Minimum 2 rounds

• 8 Press Ups
• 8 Tricep Kickbacks each side using a water bottle
• 8 Bicep Curls each side using a water bottle
• 8 Palms to Elbows (total)

Section 2: 5 minutes, cardio focus

• 40 second Squat pulses → 20 second rest

Section 3: 15 minutes Full Body Focus

• 8 Upright Row
• 8 Seated Torso Rotation
• 8 Squat jumps (2 rounds)
• 40 second High Knees, 20 seconds rest (2 rounds)
• 8 Reverse Lunge to torso rotation (each side)
• 8 Overhead Tricep Extension
• 8 Back Extensions (2 rounds)
• 40 second Mountain Climbers, 20 seconds rest (2 rounds)

If done, repeat just the cardio exercises until time.

Section 4: Stretch block: 5 Minutes/ 20-30 seconds each stretch

• Standing Overhead Reach
• Seated Toe Reach
• Standing Hamstring Stretch
• Lying Glute Stretch

Session 3: Endurance, Strength, Power Focus

Dynamic Warm – Up: 5 minutes – minimum 2 rounds

• 50 Star Jumps
• 20 Leg Swings (each direction)
• 20 Runner Lunge Overhead Lean (total)
• 20 arm circles (each direction)

Section 1: 10 minutes, Upper & Core Focus Minimum 2 rounds

• 8 Press Ups
• 8 Side Plank Hip Dips (each side)
• 8 Tricep Press Ups
• 8 Toe Reach

Section 2: 5 minutes, cardio focus

• 40 second Pop Jack → 20 second rest

Section 3: 15 minutes Full Body Focus

• 8 Single Leg Hip Bridge (each)
• 8 Overhead Press using a water bottle each arm (2 rounds)
• 40 second Neutral Full Thruster using bottles, 20 second rest (2 rounds)
• 8 Scaption Raises (each side)
• 8 Plank Punch (total)
• 8 Good morning to tricep kickback using water bottle (2 rounds)
• 40 second Bicycle Crunch, 20 seconds rest (2 rounds)

If done, repeat just the cardio exercises until time

Section 4: Stretch block: 5 Minutes/ 20-30 seconds each stretch

• Standing Overhead Reach
• Seated Toe Reach
• Standing Hamstring Stretch
• Lying Glute Stretch

Let us know how you get on!