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At-Home Workout

As a true, die-hard Orange Theory fan, I am going NUTS already without my daily OTF classes! Yesterday, I decided to take things into my own hands and create my own OTF-inspired workout that you can do at home without a ton of equipment. Keep reading to see some exercises you can do at-home during the COVID-19 lockdown, or any time you find yourself without access to a gym!

You can also read more about my fitness journey with Orange Theory here.

CARDIO

I always like to start with cardio to get it over with because it’s my least favorite part of a workout. (RIGHT?!) Get outside if you can or if you don’t have a treadmill or bike at home! I typically only spin on the bike because running hurts my knees (life of a former gymnast), but I made the exception yesterday and tried running outside where there was nobody around. One of my knees already blew up, so I will have to switch to speed-walking for tomorrow, and that will have to be okay for now!

BLOCK 1 (13.5 mins):

  • 3 min run for distance
  • 1 min walk
  • 3 min run for distance
  • 1 min walk
  • 4 min run for distance
  • 1 min walk
  • 30 sec “ALL OUT” (aka sprint/your biggest effort)

*RECOVER for approx. 2 mins. before next block*

Block 2 (10.5 mins):

  • 3 min run for distance
  • 1 min walk
  • 4 min run for distance
  • 1 min walk
  • 30 sec “ALL OUT” (aka sprint/your biggest effort)
  • 30 sec walk
  • 30 sec “ALL OUT” (aka sprint/your biggest effort)

WEIGHT FLOOR

Block 1 (13 mins.)

  • Weighted static lunge (RIGHT leg only) x 8 reps
  • Bicep curls x 10 x 10 reps
    • I used 10-lb weights
  • Weighted static lunge (LEFT leg only) x 8 reps
  • Bicep curls x 10 reps

REPEAT until time is up! (13 mins.)

Block 1 (10 mins)

  • Monsterwalk with mini band (or without if you don’t have the bands!)
    • band below your knees
    • 3 steps forward, 3 steps back
    • Found a video of this movement here
    • You can get mini bands so cheap on Amazon!
    • Or, try without the mini band and do a “squatted walk”
  • Squat to alternate leg lift with mini band x 8 reps total
    • You can try this one without the band, or just do regular squats!
  • Plank toe taps with mini bands x 10 reps

REPEAT TWICE before moving on.

  • Sprinter sit-ups x 10
  • Bicycle crunches x 20

REPEAT TWICE before moving on.

If finished before time is up, repeat all exercises as one block. Then, hold a one minute plank if time allows.

Good luck! YOU’VE GOT THIS!

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