Hey friends! How is your Monday so far?
I am slipping into a chocolate-induced coma over here because I can’t seem to put down these darn holiday M&Ms.
I picked them up for a puppy chow recipe I plan to make tomorrow, but they were screaming my name from inside the cabinet. Eaaaaaaaaat meeeeee!
Is it just me or does all self discipline seem to slip out the window when the holidays approach? With an abundance of treats around, my sweet tooth just can’t say no! Even if it does lead to a tummy ache. Or chocolate coma. Good thing I have a nice and sweaty workout to share here today. 😉
As some of you may have seen from my Friday Favorites roundup last week, I had the chance to try out an Orangetheory Fitness class and fell in love.
Orangetheory Fitness is a heart rate based interval workout lead by a personal trainer in a group class atmosphere. You perform a combination of work on the treadmill, rowing machine, and strength training in various circuits.
Lately I’m hooked on workouts with constant movement and where the minutes just seem to fly by. With this run to row workout, you will be moving fast and really get your heart rate pumpin’!
Although I loved the OT experience, a drop-in session for a single class was $28. AKA: NOT CHEAP.
I know I will certainly be back to Orangetheory in the future because I loved it that much, but the cost is a quite steep and got me thinking as to how I could recreate a workout to complete at my gym.
The majority of the time, my jumbled thoughts for workouts gets thrown onto paper and ends up looking a little somethin’ like this:
I’d love to hear your feedback if you give this Orangetheory Inspired Cardio Workout a go! Happy Sweating!
I started off this workout with a 5 minute easy run on the treadmill. We had done something similar in the class I took on Friday, however I believe it was scaled by distance and not time. Feel free to do a warm-up of your own – anything to get your muscles and mind prepped for what’s to come!
Before starting the workout, you will want to have an idea of your tempo for your base pace, your push pace, and your all out pace.
As a rough estimate, base pace for power walkers will be between 3.5-4.5 mph, joggers between 4.5-5.5 mph, and runners at 5.5 mph or greater.
As you move through the workout, you will then hit your push pace, which will ideally be 1-2 mph faster than your base. Finally, your all out pace will be just as it sounds – give it all you got!
Here are the paces I went with as a runner completing the workout:
- Base: 6.0 mph
- Push: 7.5 mph
- All Out: 9 mph
As always, listen to your body, adjust paces accordingly, and rest as needed.
A final side note before beginning: If you do not have access to a rowing machine, substitute that time on a bike or elliptical. Either will do. 🙂
Alrighty – into the workout we go!
There you have it! Have a fantastic Monday!