I recently realized that I tried a few different actives in 2016. I participated in the Rachel Carson 18 mile hike last summer. Did a few sessions of Aerial yoga in the fall and just last week I tried out an Orange Theory class while I was visiting my Mom in VA Beach.
It’s important to switch it up and try new things. The hike was a nice reminder to slow things down and show perseverance by pushing through the terrain and not trying to sprint to the finish. Aerial yoga was so much fun; I was not only challenged but enjoyed the added stretch that the fabric provided.
Orange Theory was a lot of fun! I had been wanting to try a class for sometime now, and I’m glad it was the last workout of 2016 for me. The class is a combo of cardio and strength circuits using treadmills, rowers, weights, and TRX. Everyone wears a heart rate monitor, and all participant heart rates are displayed on two big screens in the room. There are four color zones that your heart rate can be in. Blue for warm-up/cool down, green for endurance, orange for higher intensity zone and red is a max zone. The goal is to get 12 “splats”. You get a splat by getting your heart rate in the “orange zone”. I managed to get 14 splats. I stayed mostly in the green zone and never in the red. I will tell you right now, it was a challenge to get my heart rate in the orange zone. I have pretty decent cardiovascular conditioning and a low resting heart rate to begin with, so to get those 14 splats took a lot of effort. If you love cardio then I highly recommend an Orange Theory class. Although I love trying new things and taking classes at different places, I am so thankful to have my own garage gym.
Below I have two awesome workouts for you to try (I kicked off 2017 with these two). I was so sore after both of them.
Remember to always warm up before workout and cool down after.
Deadlifts for Strength followed by: EMOM for 15 minutes
Minutes 1, 4, 7, 10, and 13: 6 jumping pull-ups with focus on the negative (control on the way down)
Minutes 2, 5, 8, 11, and 14: 12 decline push-ups
Minutes 3, 6, 9, 12, and 15: 12 dumbbell weighted step ups (6 each leg)
Back squats for strength followed by:
6 Minute AMRAP (As Many Rounds/Reps As Possible) of:
8 15lb dumbbell thrusters
10 Bench hop overs
6 minute AMRAP of
10 slam balls
12 Kettle bell swings
Give them a go, you’ll be glad you did!