{"id":10151,"date":"2020-04-05T22:40:27","date_gmt":"2020-04-05T21:40:27","guid":{"rendered":"http:\/\/healthylivinglondon.com\/?p=10151"},"modified":"2020-04-06T11:05:34","modified_gmt":"2020-04-06T10:05:34","slug":"3-orange-theory-fitness-home-workouts","status":"publish","type":"post","link":"https:\/\/healthylivinglondon.com\/fitness-in-london\/3-orange-theory-fitness-home-workouts\/","title":{"rendered":"3 Orangetheory Fitness Home Workouts"},"content":{"rendered":"\n

Vero Walker, the head coach at Fitness Fullham Broadway,<\/a> 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. <\/h4>\n\n\n\n

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<\/a>, I then signed up for membership! <\/p>\n\n\n\n

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. <\/p>\n\n\n\n

Session 1: Power & Endurance Day<\/u><\/strong><\/h4>\n\n\n\n

Dynamic Warm – Up: 5 minutes – minimum 2 rounds<\/strong><\/p>\n\n\n\n

  • 12 squats<\/li>
  • 20 mountain climbers<\/li>
  • 12 reverse lunges (total)<\/li>
  • 20 arm circles (each direction)<\/li><\/ul>\n\n\n\n
    \"Reverse
    Reverse lunges<\/figcaption><\/figure><\/div>\n\n\n\n

    Section 1: 10 minutes, lower body focus<\/strong><\/p>\n\n\n\n

    • 12 bodyweight squats<\/li>
    • 12 squat jumps<\/li>
    • 12 reverse lunges<\/li>
    • 12 jump lunges<\/li>
    • 12 squat hold lateral walks – 6 steps out, 6 steps in<\/li>
    • 12 hip bridges<\/li><\/ul>\n\n\n\n
      \"Bodyweight
      Bodyweight squats<\/figcaption><\/figure><\/div>\n\n\n\n
      \"Bodyweight
      Bodyweight squats<\/figcaption><\/figure><\/div>\n\n\n\n

      <\/p>\n\n\n\n

      <\/p>\n\n\n\n

      \"Squat
      Squat hold lateral walk<\/figcaption><\/figure><\/div>\n\n\n\n
      \"Hip
      Hip bridges<\/figcaption><\/figure><\/div>\n\n\n\n

      Section 2: 10 minutes, cardio focus<\/strong><\/p>\n\n\n\n

      • 40 second high knees \u2192 20 second rest (5 minutes total)<\/li>
      • 40 second mountain climbers \u2192 20 second rest (5 minutes total)<\/li><\/ul>\n\n\n\n

        Section 3: 10 minutes, ab focus<\/strong><\/p>\n\n\n\n

        • 16 crunches<\/li>
        • 16 bicycle crunches (3 rounds)<\/li>
        • 16 plank shoulder taps<\/li>
        • 16 plank jacks (3 rounds)<\/li>
        • 10 leg raises<\/li>
        • 10 scissor kicks (3 rounds)<\/li>
        • Any remaining time, hold a plank<\/li><\/ul>\n\n\n\n
          \"Plank
          Plank Shoulder Taps<\/figcaption><\/figure>\n\n\n\n
          \"Plank
          Plank Jacks<\/figcaption><\/figure><\/div>\n\n\n\n

          Section 4: Stretch block: 5 Minutes\/ 20-30 seconds each stretch<\/strong><\/p>\n\n\n\n

          • Standing overhead reach<\/li>
          • Cobra stretch<\/li>
          • Standing quad stretch<\/li>
          • Lying glute stretch<\/li><\/ul>\n\n\n\n
            \"Cobra
            Cobra Stretch<\/figcaption><\/figure><\/div>\n\n\n\n

            Session 2: Strength & Endurance Day<\/u><\/strong><\/h4>\n\n\n\n

            Dynamic Warm – Up: 5 minutes – minimum 2 rounds<\/strong><\/p>\n\n\n\n

            • 50 Marches on the spot<\/li>
            • 20 Standing Cross Body Crunches (total)<\/li>
            • 20 Runners Lunge Overhead Lean (total)<\/li>
            • 20 arm circles (each direction)<\/li><\/ul>\n\n\n\n
              \"Standing
              Standing Cross Body Lunges<\/figcaption><\/figure><\/div>\n\n\n\n
              \"Runner's
              Runner’s Lunge with Overhead Lean<\/figcaption><\/figure><\/div>\n\n\n\n

              Section 1: 10 minutes, Upper Body focus – Minimum 2 rounds<\/strong><\/p>\n\n\n\n

              • 8 Press Ups<\/li>
              • 8 Tricep Kickbacks each side using a water bottle<\/li>
              • 8 Bicep Curls each side using a water bottle<\/li>
              • 8 Palms to Elbows (total)<\/li><\/ul>\n\n\n\n
                \"Tricep
                Tricep Kickbacks<\/figcaption><\/figure><\/div>\n\n\n\n

                Section 2: 5 minutes, cardio focus<\/strong><\/p>\n\n\n\n

                • 40 second Squat pulses \u2192 20 second rest<\/li><\/ul>\n\n\n\n

                  Section 3: 15 minutes Full Body Focus<\/strong><\/p>\n\n\n\n

                  • 8 Upright Row<\/li>
                  • 8 Seated Torso Rotation<\/li>
                  • 8 Squat jumps (2 rounds)<\/li>
                  • 40 second High Knees, 20 seconds rest (2 rounds)<\/li>
                  • 8 Reverse Lunge to torso rotation (each side)<\/li>
                  • 8 Overhead Tricep Extension<\/li>
                  • 8 Back Extensions (2 rounds)<\/li>
                  • 40 second Mountain Climbers, 20 seconds rest (2 rounds)<\/li><\/ul>\n\n\n\n
                    \"Upright
                    Upright Rows<\/figcaption><\/figure><\/div>\n\n\n\n
                    \"Seated
                    Seated Torso Rotation<\/figcaption><\/figure><\/div>\n\n\n\n
                    \"Reverse
                    Reverse Lunge to Torso Rotation<\/figcaption><\/figure><\/div>\n\n\n\n
                    \"Overhead
                    Overhead Tricep Extension<\/figcaption><\/figure><\/div>\n\n\n\n

                    If done, repeat just the cardio exercises until time.<\/p>\n\n\n\n

                    Section 4: Stretch block: 5 Minutes\/ 20-30 seconds each stretch<\/strong><\/p>\n\n\n\n

                    • Standing Overhead Reach<\/li>
                    • Seated Toe Reach<\/li>
                    • Standing Hamstring Stretch<\/li>
                    • Lying Glute Stretch<\/li><\/ul>\n\n\n\n

                      Session 3: Endurance, Strength, Power Focus<\/u><\/strong><\/h4>\n\n\n\n

                      Dynamic Warm – Up: 5 minutes – minimum 2 rounds<\/strong><\/p>\n\n\n\n

                      • 50 Star Jumps<\/li>
                      • 20 Leg Swings (each direction)<\/li>
                      • 20 Runner Lunge Overhead Lean (total)<\/li>
                      • 20 arm circles (each direction)<\/li><\/ul>\n\n\n\n

                        Section 1: 10 minutes, Upper & Core Focus Minimum 2 rounds<\/strong><\/p>\n\n\n\n

                        • 8 Press Ups<\/li>
                        • 8 Side Plank Hip Dips (each side)<\/li>
                        • 8 Tricep Press Ups<\/li>
                        • 8 Toe Reach<\/li><\/ul>\n\n\n\n

                          Section 2: 5 minutes, cardio focus<\/strong><\/p>\n\n\n\n

                          • 40 second Pop Jack \u2192 20 second rest<\/li><\/ul>\n\n\n\n

                            Section 3: 15 minutes Full Body Focus<\/strong><\/p>\n\n\n\n

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

                              If done, repeat just the cardio exercises until time<\/p>\n\n\n\n

                              Section 4: Stretch block: 5 Minutes\/ 20-30 seconds each stretch<\/strong><\/p>\n\n\n\n

                              • Standing Overhead Reach<\/li>
                              • Seated Toe Reach<\/li>
                              • Standing Hamstring Stretch<\/li>
                              • Lying Glute Stretch<\/li><\/ul>\n\n\n\n

                                Let us know how you get on! <\/p>\n","protected":false},"excerpt":{"rendered":"

                                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 […]<\/p>\n","protected":false},"author":3,"featured_media":10162,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[8],"tags":[],"class_list":["post-10151","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness-in-london","entry"],"yoast_head":"\n3 Orangetheory Fitness Home Workouts - Healthy Living London<\/title>\n<meta name=\"description\" content=\"Just because their studios are closed, doesn't mean you have to stop exercising! 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