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Home Workout backed with Orangetheory Science

Dumbbells

Total Body HIIT 22

Long breaks: Who needs ‘em? Not you, until you’ve crushed this energizing HIIT workout with just seconds of rest between movements. Get your heart pumping with movements like around-the-worlds, plank jacks with knee tucks, and — everyone’s favorite — high knees. Channel your inner agent of chaos and get ready to demolish this workout!

Dumbbells

Lower Body Strength 22

Get in gear and get in the game: This week’s workouts have just dropped, and we’re particularly psyched for leg day. Featuring lunges, hamstring curls, squats, froggers and then some, this workout boasts every move you crave to get into beast mode. Can you add one additional rep per exercise? We dare you.

Bodyweight Only

Core Strength 22

It’s time to rock this week’s core workout! Level up your core game with a workout that will challenge your abs, obliques, low back and even your quads (yes, you read that right). When it comes to tightening your core, ab-toning and muscle-strengthening movements like curtsy lunges, side crunches, planks and burpees are just the ticket. Don’t forget to stretch tomorrow — your body’s gonna need it!

Dumbbells

Upper Body Strength 22

No movement is done in isolation — it takes all your muscles working together to create movement and strengthen the body. This week’s upper body workout will challenge the muscles in your chest, shoulders, core and back while also recruiting your lower body muscles. We’re talking compound movements like lateral lunges with an overhead reach, burpees and step backs with a low row. Who’s in?

Bodyweight Only

Active Recovery 22

Can we get an “ahhhhh?” It’s time to rest and recover. Never skip your active recovery day: Recovery is so important, and you can do this routine as many times as you want this week. Stretch it out and let the benefits of your workouts sink in. You (and your muscles) deserve it.

Bodyweight Only

Total Body HIIT 21

It’s getting HIIT in here, so grab your water and join us for a classic OTF At Home metabolic meltdown. We’ve got a descending ladder featuring five of your soon-to-be favorite intervals — with three rounds to practice, perform and perfect these moves! As you work your way down from 60- to 20-second efforts, you’ll be cranking up the intensity and tapping into those reserves you’ve been storing in that “All Out” tank. Just remember, you’re only a 5-step carioca, walkout to triple plank jack and around-the-world jump (or 10) away from a better mood!

Dumbbells

Lower Body Strength 21

It’s time to lace up and get down to some lower body business. We’ve got side plank pendulums, single leg deadlifts and static lunges to unpack, uplevel and overdeliver. Did we mention side, reverse and curtsy lunges too? And just because you’re the kind of boss who likes to work hard and play harder, we’ve included a few fun agility drills like the speed skater lunge to high knee combo. By the time you’re done, you’ll have hit every muscle — including your heart — and you’ll be feeling g2g (good to go)!

Dumbbells

Core Strength 21

Warning — today we’ve got one playful, FUNctional and efficient At Home workout you’re guaranteed to LOVE. So if mixing cardio and weights into core training is wrong, well, we don’t want to be right. But we do want to make your powerhouse muscles roar! With bear plank hops, weighted burpees with mountain climbers, sprinter sit-ups and a few surprise crunch & punch delights ahead, we’re 100% confident you’ll be feeling sore in all the right places.

Dumbbells

Upper Body Strength 21

Come armed and ready for this triple “block” hitter featuring your favorite MVP players — chest, shoulders, triceps and back. With all major muscles loaded and all conditioning bases covered, you’ll be stepping up to the plate and knocking out every halo, triceps kickback, hip hinge reverse fly and shoulder press that comes your way — even the ultimate upper body curve ball, known as the kneeling dive bomber. Trust us, this workout is going to leave you feeling like you can take on the world and turn any challenge into a win.

Strap or Towel

Active Recovery 21

What pairs well with rowing, running and lifting? Active recovery of course! Regain balance and recharge your batteries with a few best-of flexibility and mobility moves to target your ankles, calves, adductors and of course, your upper, middle and lower back. Set your intention, allow yourself to let go, and enjoy this At Home stretch and flex flow — before or after your 2,000 meter row.

Bodyweight Only

Total Body HIIT 20

Pop, lock and drop it – into squats, hops and jacks that is. This HIIT sessions has all the makings of a greatest hits All-Out winner. With fan favorites like bear steps, burpees and high knees, you’ll be soaring into your Orange Zone in no time. Approach with this one with caution, ‘cause it’s gonna get hot in here! Grab your water, towel and OTBeat, and let’s dive into this full body (bodyweight only) extravaganza.

Dumbbells

Lower Body Strength 20

“L” is for the way you Love to Lunge. This week’s workout will test your devotion and have you moving though all three planes of motion. We’ve got speed skaters plus reverse, swing and static lunges to keep your body guessing and leave your legs burning. Throw in some 3-step crossovers for a little agility challenge — and loaded deadlifts for good measure — and you’ll surely leave “lunging” for more.

Bodyweight Only

Core Strength 20

Looking to score a 10/10? Look no further, cause we’ve got the ultimate core conditioning set today. With moves like hollow rocks, side planks, and hip-dips, you’ll surely be sailing straight outta this game with a rock-solid core and a perfect score. It’s like being the star of your very own Olympics. Time to kick the gameplay into high gear and get after that core!

Dumbbells

Upper Body Strength 20

Today’s upper body session is all about the plank — yup, that oh-so-challenging, but oh-so-rewarding move we all love to hate. This classic stack will rock every muscle fiber in your upper body and help you build total body foundational strength. To keep things fresh (and ‘cause we’re not all mean 😉), we’ve also thrown in some auxiliary tricep extensions, hammer curls and shoulder presses. With three dynamic blocks ahead, you’ll be one step closer to mastering that old skool plank challenge. Let’s get to plankin’!

Bodyweight Only

Active Recovery 20

If there’s one thing we all need, it’s more active recovery time. Slow your roll and show your muscles some well-deserved attention. Start with book openers and spinal twists to open up the back and chest, sink deep into butterfly pose to open up your hips and finish up with a few static holds to deepen the stretch. In just 15 minutes, your whole body will be recharged and you’ll be more than ready to tackle your next workout.

Bodyweight Only

Total Body HIIT 19

Jump to your feet and get ready for some total body HIIT! In today’s workout, we’re leaving no muscle behind. Nope, not even your heart. Embrace that inner fighter mentality with a few skips, jabs, punches and oh so many jumps that are sure to get you in the Orange Zone. Holy Splat Points! Let’s see what you’re made of in 3, 2, 1 … GO!

Dumbbells

Lower Body Strength 19

Ready to get those legs talking? Show your hamstrings, glutes and quads some love while you crush a few rounds of single leg deadlifts, sumo squats, lateral lunges and more. Don’t worry — we’ve added in some explosive cardio (think broad jumps and x-hops) to get that heart rate soaring into the Orange Zone. All that’s left on today’s to-do list? Grab a pair of dumbbells, a mat and your OTbeat™, and let’s get after it.

Bodyweight Only

Core Strength 19

Time for some core-strengthening exercises to get that mid-section prepped, primed and ready for action. We’re using the best piece of equipment for this workout — your very own body weight! Tune into your superhero intuition during your push-up to superman presses and feel the (side)burn in those side plank crunches. After two blocks of work, you’re one step closer to a toned, tight core.

Dumbbells

Upper Body Strength 19

We’re spicing up today’s workout with some upper body strength moves that also activate the core. That’s double the benefit! Whip through some double crunches, kneeling wood choppers and plank blastoffs to help you sculpt and shed your upper torso. And remember, to get the most strength-building benefits from this quick 30-minute workout, crank up the weights, and slow down the movement. The workout starts NOW — you ready?

Bodyweight Only

Active Recovery 19

After a week of strength-building and cardiovascular training, make sure to give your body the active recovery it deserves. Melt into some hurdler stretches, runner’s lunges and of course — a few hip circles for the win. By giving your muscles a break, you’re allowing them to rebuild so you can finish this week stronger than when you started. Who’s in? (Hint: That’s YOU.)

Bodyweight Only

Total Body HIIT 18

Say hello to HIIT! Get ready to become well acquainted, because here at Orangetheory, we’re all about the interval training. This week’s HIIT workout is going to take you All Out, from pop squats to mountain climbers. Don’t give up: Once you’re done, you’ll feel a rush of endorphins and self-confidence wash over you. And that’s ALWAYS worth the effort.

Dumbbells

Lower Body Strength 18

Wake up those glutes! This week’s lower body workout is hot off the press, and it’s going to have all of the muscles in your lower body working together. We’re talking sumo squats, calf raises, good mornings — every move you need to give your lower half a good wake up and shake up. We challenge you to add an additional round to at least one block of this workout. Say it with us: “Challenge accepted.”

Mini Bands

Core Strength 18

It’s essential to strengthen your core, no matter what your personal fitness goals are. This is because your core is central to all kinds of movements, from running and rowing to lifting and lunges. Make yours worthy of the task with this week’s core workout, which features crunches, banded walkouts, and back extensions — and that’s just the beginning.

Dumbbells

Upper Body Strength 18

Let’s get that upper body working on some strength-building, muscle-toning movements. Upper body doesn’t just mean biceps and triceps, and this week’s workout is going to show you why. This upper body session gives your arms, chest and core a well-rounded workout with compound movements. For example: Hip bridges with a chest fly. You’re welcome.

Bodyweight Only

Active Recovery 18

Let’s take a breather. Between workouts (or after them), it’s important to get in a little R&R. This week’s Active Recovery session will stretch all the right muscles (“Oh, hello psoas!”) and give you the recovery you need to keep working out safely. Seriously: Don’t skip this step.

Dumbbells

Total Body HIIT 17

HIIT it! Get your heart pumping with this week’s uber-energizing total body workout. Get started with dynamic movements to prep your muscles in the first block, then ramp to a full-body rev with a kickboxing-inspired sequence of movements designed to boost your energy and leave you feeling amazing. Time to unleash your energy!

Dumbbells

Lower Body Strength 17

Workout-suit up and get ready to sweat, because this workout has all your favorite moves and then some. We’re talking deadlifts, burpees, bridges … every exercise your lower body is craving. Challenge yourself to increase your weights or focus on perfecting your form. You’re going to feel this one tomorrow!

Dumbbells

Core Strength 17

It’s time to get your core on. Double down on your fitness efforts with this week’s challenging core strength workout. We’ll start off with some total body movements to get the blood pumping so you’re ready to rock ‘n’ roll when we take it to ‘Core Town’. Ab-crushing movements like halos, sit-ups and hollow holds will leave you wanting to visit Core Town all over again!

Dumbbells

Upper Body Strength 17

Tune in to your body and feel the rhythm. This workout will challenge the muscles in your chest, shoulders, core and back while adding rhythm and tempo into the mix. Focus on keeping your form flawless, whether you’re repping it out or slowing things down with the tempo training.

Strap or Towel

Active Recovery 17

Let’s take a breather. Recovery is so critical to your fitness routine; we want to invite you to do this Active Recovery workout as many times a week as you want. You can do this after your workouts, between your workouts, or in lieu of your workouts … or all of the above. It’s THAT important (and THAT good!).

Dumbbells

Total Body HIIT 16

When we say total body, we mean TOTAL body. This week’s workout is here, and you’re going to be feeling it from head to toe. Case in point: As if high knees weren’t tough enough, we’re following them up with running mans and hop overs. And that’s just the beginning. Call every muscle in your body: We need ALL of them to come to the party today.

Dumbbells

Lower Body Strength 16

Burn it up, fam! It’s time to set fire to your legs and glutes. This week’s lower body workout is here, and it’s one for the books. We’re getting into motion with thrusts, swings and lunges that will heat your muscles up from the inside and leave you in a pool of sweat on the outside. Have your water bottle handy and get ready to feel that hot, hot heat.

Bodyweight Only

Core Strength 16

You know we heart interval training, and that’s especially true when it comes to core. Rather than focusing on reps, we harness the power of our abs for a gut-wrenching, heart-pounding period of time … and then give our muscles some time to recover before we go right back at it. This week is no exception. Build your core strength and resilience with timed planks, power sit-ups and pop jacks. You’ll have plenty of time to recover later, we promise.

Dumbbells

Upper Body Strength 16

You know what they say about goals: It’s not about the destination, it’s about the journey. We’re taking those words to heart this week with an upper body workout that’s going to feel like the most epic adventure of your life. Go All Out with mountain climbers, woodchops, spidermans and more. Today, it’s not about reaching the end of the workout … it’s about how powerful you feel while you’re doing it.

Bodyweight Only

Active Recovery 16

Orangetheory At Home and chill — literally. This week’s active recovery workout is designed to help you chill out, relax and stretch your muscles so you can show up even stronger in all of your workouts this week. We all need a little time for self-care. Show your muscles some TLC and give yourself permission to do this recovery session as many times as you need to this week.

Dumbbells

Total Body HIIT 15

HIIT, don’t quit. We all know HIIT is at the core (pun intended) of Orangetheory’s secret sauce. Build your speed with agility shuffles, your core strength with plank-shoulder taps, and your total-body fitness with burpees — all while getting your heart rate up into that Orange Zone.

Dumbbells

Lower Body Strength 15

This week’s lower body workout is all about balance — literally. From step-out squats to lateral lunges, this workout will challenge you to keep your core tight and your torso upright. Exercises like these are great for toning your muscles and building total body strength to support you in all your Orangetheory workouts.

Mini Bands

Core Strength 15

Ab days are the best days. This week’s core workout is going to challenge you to push yourself. Even when your body is shaking and you feel like giving up, keep going All Out. From bird dogs and forearm planks to crunches and v-ups, these exercises will work your core like never before (until next week, at least).

Dumbbells

Upper Body Strength 15

If you thought your upper body workout was just going to be standing there and lifting some weights, think again. We’re bringing the heat this week with exercises that make you MOVE. We’re talking burpees, plank pull-throughs, arnold presses … in short, intense movements that’ll get your feel-good endorphins pumping.

Bodyweight Only

Active Recovery 15

When you’re in need of a little break, there’s nothing more nourishing for your body than a good stretch and some active recovery. Seal in all the body-boosting benefits of your Orangetheory workouts with a relaxing chill sesh featuring child’s pose, runner’s lunges and all your other just-say-ahhhh favorites.

Bodyweight Only

Total Body HIIT 14

It’s time to HIIT it! We hope you’re well rested, because this week’s HIIT workout is going to require you to go All Out. From jump squats to high knees, these exercises ask you to draw on your inner power and explode into movement. The best part? When you’re done, you’ll get that mood and self-confidence boost you’ve come to associate with OTF workouts. You’re welcome.

Dumbbells

Lower Body Strength 14

Good morning, glutes! (Or good afternoon, as the case may be.) This week’s lower body workout is here, and it’s going to have your glutes, quads, hamstrings and core working together to build strength and increase power. Challenge yourself to add an additional round to at least one block of this workout — your body will thank you for it.

Bodyweight Only

Core Strength 14

Building a strong core helps you exercise smarter, no matter which section of the body you’re working. You draw on core strength when you’re running, rowing, lifting or holding stretches … basically, any time you’re moving. Set yourself up for success with this week’s core workout, which features planks, crunches, burpees and boat holds — along with plenty of other core-crushing exercises.

Dumbbells

Upper Body Strength 14

Upper body doesn’t just mean arms, and this week’s workout is the proof in the pudding. From core work to cardio, this upper body session gives your arms, chest and core a well-rounded workout. Case in point: Burpee to bicep curls. Don’t say we didn’t warn you.

Bodyweight Only

Active Recovery 14

Active recovery days are the best days. After crushing one of your At Home workouts, you’ve definitely earned a little R&R. You’ll get the most out of your workouts when you take time to let your muscles recover. So, it’s time to sit back, stretch, twist and breathe. You’ve earned it.

Bodyweight Only

Total Body HIIT 13

You’ve got the power! Take things up a notch with this week’s uber-energizing HIIT session. This supercharged workout features jump rope, burpees, tuck jumps and high knees… you know, all the most challenging and heart-pumping moves you can imagine. Trust us: You’ll want to have a hydrating glass of water nearby (you’ll thank us later).

Dumbbells

Lower Body Strength 13

Let’s get ready to SWEAT. This week’s lower body workout is here, and it’s going to demolish your muscles in all the best ways. We’re taking all the most effective moves — squats, lunges, you know the ones — and adding twists, turns and techniques to keep them interesting and extra-challenging. Your upper body is going to be jealous.

Dumbbells

Core Strength 13

Get ready to feel the heat from the inside out. Fire up your core muscles with moves that are simple, effective and oh-so-challenging. Halos and woodchops will engage your abs through functional training, while flutter kicks and planks add your upper and lower body muscles into the mix. You’re going to want to take a big stretch after this.

Dumbbells

Upper Body Strength 13

Take a deep breath, focus ... and enter beast mode. It’s time to dig deep and build strength while you amp up your heart rate and boost your energy. We’ll start with a jog that warms up your muscles and gets you into the zone, then move into the really good stuff: planks, mountain climbers and uppercuts, oh my!

Strap or Towel

Active Recovery 13

Let’s just chill out for a sec. Stretching and recovery are so important for preventing injury and allowing your body to maximize the benefits of your daily workouts. Tune into your breath and use it to take you even deeper into each stretch. Ahhhh.
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*The “Free Class” offer is open only to first-time visitors and local residents aged 18 years and older; however, minors aged 14 and above may participate if special conditions are met. Valid at participating studios only. Conditions apply. See studios for details. Recommended retail price of a casual visit is $35; however, prices do vary, as each studio is individually owned and operated. Offer may be subject to satisfactory completion of pre-exercise screening and/or standard temporary/guest membership terms.
†The November Offer is valid 11/1-11/30, 2024 for non-members only. Must purchase Elite or Premier membership and a full price OTbeat to receive your second month free. See full Terms and Conditions
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