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.
Bodyweight Only
Total Body HIIT 12
This one’s for the bosses, slayers and game changers who know how to make HIIT happen — and quick! Every 20-40 seconds you’ll be pushing boundaries, testing limits and redefining “what’s too much and what’s not enough.” Stay ready and go big.
Dumbbells
Lower Body Strength 12
Hey Orange fam! Did you know that your glutes are the largest muscle group in your body? It’s true! And now that we know, we DO! Every goblet squat you crush and every workout you make happen, we’ll be here, celebrating YOU!
Bodyweight Only
Core Strength 12
If sneaking a little cardio into core is wrong, well, we don’t want to be right. Curious? Here’s the trailer: side planks, sit-ups and speed skaters, plus a few surprise-and-delight favorites. You have everything it takes. All you have to do is hit play!
Dumbbells
Upper Body Strength 12
Let’s make FIT happen and Splat Points explode! We’ve packed bicep curls, bear crawls and cobra swings into one guaranteed fixer-upper. And just for good measure, we’ve added balance, stability and core drills to round out the house. You’re welcome.
Bodyweight Only
Active Recovery 12
It’s the labor of love and an act of self-care you can afford. Think of every spinal twist, hip opener and hamstring stretch as an investment toward your greatest assets — your mind, body and health.
Dumbbells
Total Body HIIT 11
Set your goal high and celebrate every single arm power jack and twist you crush. We’ll get you primed and ready for the power, plyos and push efforts ahead, and give back 10-20 seconds of rest for every 20-30 seconds of burn earned! It’s a give and take, and WE got this.
Dumbbells
Lower Body Strength 11
It’s Orange o’clock somewhere and time to get down with another power-boosting workout that targets every muscle from the ground up. Exercise mental toughness, own every rep, and commit to finishing stronger than you started. That hard-earned afterburn is less than 30 minutes away!
Mini Bands
Core Strength 11
Bonus band work and bear crawls anyone? We love efficient, challenging and fun workouts that surprise, delight and deliver. This one takes you straight to the shake zone and adds resistance to foundational favorites like plank in-outs and the static crunch with scissors. It’s all you need and more!
Dumbbells
Upper Body Strength 11
Grab your dumbbells and can-do spirit to power into the Orange Zone! We’re coming in armed and ready with exercises that strengthen and tone your upper half with an emphasis on chest, shoulders, core and back. In case you need a little teaser: weighted power jacks to front jacks, double crunches and blast-off push-ups are up next.
Strap or Towel
Active Recovery 11
You’ve pushed hard and now it’s time to give your shoulders, back, hips and calves the love and attention they deserve. Let your muscles do the talking as you explore around the world circles, hip twisters and cobra stretches. Your body, mind and spirit will thank you for saying YES to active rest.
Bodyweight Only
Total Body HIIT 10
It’s time to get boss-body-ready. Your heart will be traveling into the Orange Zone faster than you can complete quick feet, mountain climbers and around-the-world jumps. It’s all about mindset and taking action to meet those goals. 3.2.1. Go!
Dumbbells
Lower Body Strength 10
Time to unleash the power harnessed within your lower body muscles. Increase strength, explosiveness and core stability with every prisoner squat, deadlift to reverse lunge and ground to press you crush. You’ve got this!
Bodyweight Only
Core Strength 10
What do you and your fitness goals have in common? Determination and dedication. From atomic mountain climbers to walkout push-ups and plank jacks, you’re ready for the task.
Dumbbells
Upper Body Strength 10
It’s training time and we’re turning up the heat with this above-the-belt burner. Channel and challenge your inner warrior to improve performance, posture and power as you boxer bounce, pop jack and bear crawl to the finish.
Bodyweight Only
Active Recovery 10
Slow your roll and opt out of the “more is more” approach. Instead, let your internal rhythm calibrate the exploration of self-care and mindful movement. Rest assured, downregulation is just windmill finger taps, knee hugs and hip rocks away.
Bodyweight Only
Total Body HIIT 09
This one packs hi-low punches with jump squats, knee tucks and around the world kicks to HIIT all the right places. Channel your inner fighter and unleash the champion within. It’s Orange Zone touch and GO time.
Dumbbells
Lower Body Strength 09
We’ve packed all the At Home lower body strength essentials: suitcase squats, airplanes and thrusters with swimmers, lunge chops and even tuck jumps for backup. What’s on the agenda? Three blocks of work with a goal of 2 rounds or more for each, and as many quality reps as possible. Yes or yes?!
Bodyweight Only
Core Strength 09
You know it’s a straight-to-the-point, right-for-the center kind of workout when “ultimate ab combo” is first at bat. We’re giving you the moves to cover all bases. Reverse crunches, plank punches and mountain climbers are in for the winning burn!
Dumbbells
Upper Body Strength 09
Grab your dumbbells and get pumped for this fully loaded, above-the-belt burner. We’ve got lats, delts and pecs on deck with planks, push-ups and pullovers in tow. Focus on standing tall, moving with purpose and finishing strong. After all, you’ve set the bar high and always crush your goals!
Strap or Towel
Active Recovery 09
Let the magic of recovery and restoration work its wonders in 10 minutes or under. Your muscles, ligaments and joints will thank you with every breath and dynamic stretch. Drop your shoulders and grab a towel — you’ve got this covered.
Mini Bands
Total Body HIIT 08
It’s slay time and we’ve got just the calorie-torching workout to get your legs, lungs and heart thumpin’. You’ll be hopping, skipping, jumping — and you guessed it, droppin’ down to the ground — for those beloved burpees. Set your goals, bring your A game and celebrate every drop of sweat earned.
Dumbbells
Lower Body Strength 08
Hit below the belt and cover all bases with a few of our At Home favorites: hip hinge swings, triple squat walkouts and broad jumps to shuffles. We’ve taken the guesswork out so you can turn your focus toward form, prioritize reps over rounds and aim for personal best performance. Rest assured, we’ve got your back!
Mini Bands
Core Strength 08
Grab a band for some added resistance and get ready to sculpt your magnificent masterpiece. Set your frame and focus on your breath while working through the classics — low-band static crunches, Supermans and lean backs with a twist. After all, it’s your work of art.
Dumbbells
Upper Body Strength 08
Sometimes you have to push, pull, and pivot to find your way to the top. It’s full speed ahead, onward and upward through power push-ups, kneeling woodchops and pop jacks. You know what we say — go big or go bigger with your At Home Orange family!
Bodyweight Only
Active Recovery 08
When the going gets tough, you get tougher. When you take time to recover, your muscles get stronger. Regain balance and recharge your batteries with three head-to-toe mobility flows — fit for any and every body.
Bodyweight Only
Total Body HIIT 07
Hey Orange family, it’s time to go from zero to hero in this action-packed, speed-centric workout. You’ll be switching drills every 15-30 seconds, so keep your focus on the fast feet underneath you, and the even faster transitions, to stay in the game on this one. Let’s get moving!
Bodyweight Only
Lower Body Strength 07
Those feet were made for walkin’ and those legs were made for movin’. Get ready to give those legs a good tune-up in this lower body-focused strength session. With moves like deadlifts, neutral full thrusters, squats and more, you’ll be fine-tuned to tackle any of life’s next adventures.
Bodyweight Only
Core Strength 07
Time to ignite your abs and fire up your glutes in this short, quick-hitting, all-out core session. Make every sit-up, plank, crunch and hollow hold count by focusing on maintaining control throughout each of the moves. Let’s get this burn going!
Dumbbells
Upper Body Strength 07
From big to small, we tone it all. Be sure to maintain great form as you power through the primary lifts, like chest presses and single arm rows. Then, refine your focus on the small movements, like the triceps kickbacks and hammer curls, to really propel yourself all the way to the Orange Zone.
Strap or Towel
Active Recovery 07
Every day is a new day, a fresh start, a new beginning — and today we’re taking the time to reward the body with a little recovery. It’s the little things, like stretching out those tight hip flexors and shoulders, and breathing deeply, that allow your body to function optimally. Take time today to give your body the recovery it’s craving.
Bodyweight Only
Total Body HIIT 06
Time to press the pedal to the metal in this fast-paced scorcher. HIIT these moves with everything you’ve got to get the most out of this short, sharp session.
Dumbbells
Lower Body Strength 06
Way to show up and put in the work, OTF family. From pulsing lunges to sumo deadlifts and calf raises, your hamstrings, quads, calves and glutes will say “thank you” for adding More Life® into your training.
Dumbbells
Core Strength 06
A strong core starts from the ground up, so grab your dumbbells and let’s get down to work. Moves like side plank shoulder taps, sit-up to overhead presses, flutter kicks and boat holds will leave you with that ‘oh-so-good’ burn.
Dumbbells
Upper Body Strength 06
You’ve got the body and we’ve got the moves to boost your endurance and strength training into the next level. Push, press, lift and curl your way all the way to the finish line. Let’s do this.
Strap or Towel
Active Recovery 06
Time to reach for the sky and stretch out those tight muscles. Recovery is a great tool to help you let go of your daily physical or mental tension. Each and every breath will leave you feeling recharged and revitalized.
Mini Bands
Total Body HIIT 05
You know what’s up, Orange Nation. Time to get a little crazy with explosive moves that will have your heart racing into the Orange Zone. From pop squats to jump lunges and full-on burpees, you’ll quickly earn your recovery.
Dumbbells
Lower Body Strength 05
We’ve got squats on the menu, and like with any good course, we’re not skipping the sides (aka lunges, mountain climbers, cobra swings). Your legs, glutes, arms and core will be equally served and satisfied.
Bodyweight Only
Core Strength 05
Things are about to get fired up in this crunch-tastic session. Pay attention to maintaining perfect form to really reap the benefits of this one!
Dumbbells
Upper Body Strength 05
Okay OTF Nation, time to tune in and turn up for strength training. Go the extra distance with a power-packed, heart-thumping cardio combo of reciprocating rows, plank punches and burpee to bicep curl.
Bodyweight Only
Active Recovery 05
When you’ve been going at it hard, recovery will be your key to coming back even stronger in the next session. Take a moment to unwind and release those tight spots, so you can get back into the action faster next time. Sink into movements, breathe deep, and enjoy the stretch — you’ve earned it.
Dumbbells
Total Body HIIT 04
It’s time to make some powerful headway with this OTF original HIIT workout. Shred calories and increase your strength and agility through dynamic moves like burpees, squats and tuck jumps. Set your goals now so you can reach beyond them later.
Dumbbells
Lower Body Strength 04
This session is all about delivering moves designed to tone and strengthen your hams, glutes and calves. We’re talking reverse lunges, gorilla rows, hops and squat punches. Give this one all you got and leave any excuses behind. The first step is believing in yourself.
Dumbbells
Core Strength 04
Listen up Orange family. It’s about to get hard core from the get-go. We’re bringing planks, crunches, hip bridges and so much more to strengthen, tone and make your core feel a satistying burn. The harder you push now, the easier it will be the next time — and the closer you’ll be to your goals.
Dumbbells and Mini Bands
Upper Body Strength 04
Your shoulders, triceps, biceps and core will be put to the test in this series of dynamic moves designed to increase strength. You’ll be pumping through push-ups, sumo squats, bicep curls and uppercuts, just to name a few. It’s all about mindset and pressing through. You got this!
Towel or Strap
Active Recovery 04
Time to slow down with muscle-lengthening stretches and joint mobilization movements. Take this moment to clear your mind and show your body some love. Give your muscles a healthy stretch and time to recover with this simple routine that can be done before or after a workout or simply on its own.
Dumbbells
Total Body HIIT 03
HIIT your day off right with this burst of calorie-burning interval training. Boost your heart rate by putting your strength and agility to the test. Grab one medium-to-heavy dumbbell and get in the Orange Zone!
Dumbbells
Lower Body Strength 03
It’s time to show those legs some love with dynamic strength training. Tone and own every squat, lunge and kick we throw your way. Yes or yes to crushing it today?
Bodyweight Only
Core Strength 03
This one will AB-solutely burn in all the right places. From atomic mountain climbers to hip dips and everything in between, you’ll gain strength and definition. Your core will thank you now — and later.
Dumbbells
Upper Body Strength 03
Get ready to go above the belt with strength training and muscle-toning moves. Own every bear crawl, Arnold press, atomic push-up and everything else we throw your way. Remember to practice good form and give this everything you’ve got.
Towel or Strap
Active Recovery 03
Less can be more and ten minutes of dynamic mobility training is all you need to ease muscle tension. Time to shift to a slower gear and enjoy a total body tune-up.
Dumbbells
Total Body HIIT 02
HIIT your goals with a challenging workout of exhilarating highs and lows. Think: jogging, planking and squatting…and that’s just the warm-up. Boost your heart rate with cardio intervals combined with strength-building and toning moves like agility sprints, jump squats and burpees. Then give yourself a pat on the back.
Dumbbells
Lower Body Strength 02
It’s fast feet from the get-go with this lower body workout. Keep up the momentum the whole way through with muscle-toning moves that give your legs some love. Challenge yourself to perfect your form with every jump lunge, goblet squat and deadlift.
Dumbbells
Core Strength 02
In less than 15 minutes, you’ll build a stronger core. Expect hip bridges, bicycle crunches and flutter kicks. We might even sneak in a burpee (or ten).
Dumbbells
Upper Body Strength 02
Put upper body on the agenda. This power-packed workout gets you building strength with bear planks, cobra swings, scapular push-ups and more. You’ll gain confidence with every rep you crush.
Towel or Strap
Active Recovery 02
Taking the time to let your muscles recover is a key element of building strength. During this short but effective sequence, you’ll stretch, rotate and release the kinks. Try it on a rest day, at the end of a tough workout or even before your workout.
Towel or Strap
Active Recovery 01
Dedicate a day to doing an active recovery — or tack one on to the end of a workout. Stretch those hard-worked muscles, getting your body ready for your next killer sweat session. Make sure you subscribe to our channel and never miss another workout again.
Dumbbells
Upper Body Strength 01
Upper body, we’re coming for ya. And, core, don’t think you’re out of the woods yet. This workout will challenge your bis, tris, shoulders and back as you crush dumbbell and bodyweight resistance exercises. And when you think you can’t rock one more rep — think again.
Bodyweight Only
Core Strength 01
Challenge? Accepted. Core? Crushed. Well, it will be after this ab-focused workout. On the agenda: everything from sit-ups to hip bridges to side planks. Grab a mat and get to work.
Dumbbells
Lower Body Strength 01
Look no further when you want lower body moves designed to build strength, tone, and help you feel better than ever. We’re talking weighted squats, jump lunges and single-leg deadlifts … and we’re just getting started.
Bodyweight Only
Total Body HIIT 01
Holy HIIT, this one’s gonna make you WORK. Get ready to jump, shuffle, plank and lunge through a total body workout designed to burn fat, build lean muscle and leave you more energized. Let’s go!
January 8, 2021
Lower Body
You down with ESP? This workout is all about Endurance, Speed and Power. You’ll build strength, challenge your core, and burn, baby, burn with a cardio block that’ll push you further than you thought possible.
January 7, 2021
Upper Body (Push/Pull) & Intervals
Today, you’re not taking things lying down. Tackle a standing core block designed to build strength, tone and definition. Next up: You’ll increase reps during a lower body blast designed so you can check “crush my goals” off today’s to-do list.
January 6, 2021
Total Body
If you’re looking for a workout that gets results, this one packs a punch (and a crunch, row and curl). You’ll focus on upper body and agility moments, and score a bonus afterburn for all your hard work. Pro tip: Stream our workouts without interruption on our app.
January 5, 2021
Total Body
You know the mighty three: Base, Push and All Out. These paces will drive this workout, challenging you to up your endurance and blow right past your limits. After you crush your cardio, you’ll target your muscles with a total body resistance training block that will build strength and give you something to brag about.
January 4, 2021
Lower Body
Strike up the (mini) band — today’s workout is all about control. The moves? Slow and focused. The result? Improved lower body muscle endurance and joint stabilization. But don’t think you’re getting off easy! The cardio will keep your body torching calories even after your workout ends.
January 3, 2021
Upper Body Push/Pull
What do you get when you go from squat jacks to burpees to triple plank jacks? A total body burner that’s not messing around. This sweat session will get your moving, offer you a challenge and put your fitness goals in sight.
January 2, 2021
Total Body
The name of the game is total body tone-up. Burpees? Got ‘em. Squat jumps? Check. Spiderman? Gang’s all here. Just remember, you’ve got a flexibility recovery in your future. Sore today, swole tomorrow!
January 1, 2021
Lower Body & Core
Today’s workout is all about your lower body and core. We’re crunching. We’re squatting. We’re boosting that heart rate and torching calories with every All Out. Up for the challenge? Let’s go! Don’t forget to subscribe to our channel and never miss a workout again.
December 31, 2020
Total Body
We’ve got froggers. We’ve got skaters. We’ve got … a whole lot of moves to burn, tone and strengthen your lower body and core. Today’s workout will keep your heart rate high and take your goals even higher.
December 30, 2020
Upper Body
We’ve got an upper body and core challenge on deck today. It’s time for shoulder presses, high rows, push-ups and more. And when you think you can’t rock one more rep, just do it for the endorphins.
December 29, 2020
Lower Body Strength
Life’s more fun with a mini band. Grab yours and get ready to challenge your lower body and core with squats, monster walks and ALL the crunches. Bonus burn: You’re gonna crush some cardio, too.
December 28, 2020
Upper Body & Core
Love ‘em or hate ‘em — burpees get the job done. During this workout, you’ll rock those plus plank rows, bear crawls and more. Torch calories, challenge your core and build total body strength all in 45 minutes. Ready? Sweat. Go!
December 27, 2020
Lower Body & Core
This sweat session is all about your lower body. On the agenda: jump squats, split squats and squat jacks. Did we mention the buffet of squats? Your toned legs will thank us tomorrow. Want to crush your workout without commercials? Access them in our app to view without interruption.
December 26, 2020
Total Body
Today’s workout is a triple threat, challenging your upper body, lower body and core. Get ready to squat, press, twist and plank … and we’re just getting started! Subscribe to our channel and never miss a workout again.
December 25, 2020
Upper Body, Cardio & Core
Got half an hour? That’s all you need to dominate today’s workout. We’ll get straight to the point (elevating your heart rate so your body is working at its peak) with some favorite upper body and cardio moves like push-ups, rows and jump squats. Did we mention there’s core work too? 30 minutes at 100% — let’s go!
December 24, 2020
Upper Body, Core & Low Impact Cardio
The name of the game is Cardio, Core and Upper Body Galore. Name a more iconic trio … we’ll wait! Tackle each of these focus areas to build strength, get your heart rate up and turn your living room into your studio away from the studio.
December 23, 2020
'Run/Row' + Lower Body
Row? Run? How about both? This is an upper body workout that will feel like the Run/Rows you conquer in the studio. On the agenda: high knees, sumo squats, lower body and cardio. Sound tough? Yup, but you’re tougher.
December 22, 2020
Upper Body, Core & Interval Training
What do we want? Core strength. When do we want it? Now! This workout will train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. And that’s not all — we’ll put your upper body to work with weights to keep those arm muscles engaged and toned.
December 21, 2020
Cardio & Core
Cardio or core? Do both with this double-duty workout that gets your heart rate into the calorie-torching zone. Alternate between static and dynamic movements to help you build core strength and endurance with every move.
December 20, 2020
Upper Body
Today’s workout will challenge you, ground you and give you a burst of energy to crush the rest of your day. You’ll power through side plank rotations, double crunches and the all-time favorite: burpees. Go big — at home!
December 19, 2020
Total Body
Today, we’re leaving no muscle behind. Get ready for mini band action and a heaping portion of Splat Points (as long as you wear your OTbeat™). You’re gonna earn every second of rest after those All Out cardio bursts. This is the total body workout you’ve been waiting for.
December 18, 2020
Lower Body Cardio & Core
Today’s mission: Target your lower body and core. We’re talking jump squats, skier swings and skaters, and that’s just a start. Bonus burn: We added a little cardio to give our favorite muscle (your heart) the love it deserves.
December 17, 2020
Upper Body & Agility
Spice up your Thursday with some mini band fun in this Orangetheory At Home workout. Heck, we’ll throw in some agility and upper body work for good measure. Abs, arms and agility at home — who says you can’t do it all?
December 16, 2020
Cardio & Core
30 minutes to crush your workout? Yes, please! The Orangetheory At Home Down ‘N Dirty 30 Edition is back. We’ll guide you through total body and cardio moves for an adrenaline boost that will leave you on a high.
December 15, 2020
Lower Body
Call us psychic, but we see the next Orangetheory At Home Greatest HIITs Edition in your future! We’ve got cardio. We’ve got core. We’ve got the total body workout that’ll have your muscles begging for more!
December, 14 2020
Upper Body
You’re gonna need some serious upper body strength to reach goals as high as yours! This Orangetheory At Home will boost your agility and tone your arms, shoulders, and back. Grab your weights and get to work!
December 13, 2020
Lower Body
Got 30 minutes? Make the most of it with this Orangetheory At Home Down ‘N Dirty 30 Edition. Warm up, get your heart rate climbing in a cardio block, ignite your core and, finally relish, your flexibility recovery. Want to crush your workouts without commercials? Access them in our app to view without interruption.
December 12, 2020
Upper Body
Fit a whole lot of fitness into half an hour with this Orangetheory At Home Down & Dirty 30-Minute edition! This workout is packed with strength and cardio challenges to fire up your core, earn Splat Points and work your upper body. Today’s quest: achieve your maximum heart rate potential.
December, 11 2020
Lower Body
Get your row on. No machine? No prob! In this Orangetheory At Home you’ll work your legs, core and arms with front-loaded lunges, goblet squats and more. Every strength workout gets you one step closer to where you want to be.
December 10, 2020
Total Body
Want more E.S.P.? Build Endurance, Strength and Power ASAP with this total body cardio workout. Through dynamic movement, you’ll give every muscle group some love. By the end, you’ll be seeing ORANGE.
December 9, 2020
Total Body
Get your 30-minute fix. This down-and-dirty workout will keep your momentum going with a dynamic warmup, timed cardio and core work. Don’t skip this sweat fest — keep those Splats coming!
December 8, 2020
Upper Body
There’s one thing you need to do: MOVE. We’ll help. This is a journey from Base to Push to All Out. You know your heart will be pumping by the time you get to the broad jumps to shuffles and high knees. End with a core block for good measure.
December 7, 2020
Upper Body
Keep your eye on the prize: Splat Points. Earn them with this just-challenging-enough series of upper body movements, including the ever-popular ground to press, plus core work. Better believe you’ll savor the recovery.
December 6, 2020
Lower Body
In 30 minutes, a lot of magic can happen. The proof is in this quickie — a well-rounded workout that builds endurance and gets your core in the game. Did we mention the massive amount of lunging?
December 5, 2020
Upper Body
OTF nation, we know you love strength building. This upper body workout will have you lifting, pushing and balancing like nobody’s business. You’ll also get some interval training so your heart can stay happy.
December 4, 2020
Upper Body
Get ready for a rowing cardio blast. For many of you, rowing is the best part of the workout. Here you’ll get the feel of it from home, with moves that train your legs, core, arms … arms, core, legs! Plus, a little cardio to build endurance.
December 3, 2020
Upper Body
We’ll get you warmed up, attacking an All Out, and back to blissful recovery in just 30 minutes. This is the perfect workout when you’re short on time but want to keep your momentum.
December 2, 2020
Lower Body
Lower body burn? Let’s go. This workout has block after block of strength moves that you’ll be proud to push yourself through. Make sure you have a chair or stool for those decline planks and split squats. Splat Points are ahead.
December 1, 2020
Full Body
Get your whole body in on the action with this Orangetheory At Home workout. With plyometric work, slow and steady core exercises, and total body strength movements, you won’t miss a muscle.
November 30, 2020
Push Pull
Squats, you say? Sure! You’ll do the whole gamut — pop squats, sumo squats, jump squats — in this workout. It’s a lower body burner with big rewards. We’ll coach you through.
November 29, 2020
Total Body
This one might start slow but you’ll end up with a rep fest! Everything from alt pop squats to plank walk-outs will get your body burning. Your heart will thank you.
November 28, 2020
Lower Body
Mini bands have mighty power to improve your strength and mobility. Grab yours for this one. Overall, this workout hits all the high notes, as it’s focused on the upper body and core, with a dash of cardio.
November 27, 2020
Lower Body
There are a lot of ways to squat and we’ll have you flying through several in this workout. After you’re done, your legs will feel like they won the lottery.
November 26, 2020
Total Body - Arms
Give your arms a real treat. Bicep curls, overhead triceps extensions and upright rows will power up your upper body. You’ll end with some great stretches to rebalance and unwind. Also … psst … subscribe to our YouTube channel so you don’t miss a workout.
November 25, 2020
Upper Body
You don’t need a ton of time to feel a good burn. This workout delivers a big dose of upper body and cardio movement in just a half-hour. Yep, the mummy kicks and mountain climbers are definitely lunch-break material.
November 24, 2020
Lower Body
We know you love to switch things up. Variety is the spice of this #OrangetheoryAtHome workout — a healthy mix of total body, core and cardio. Splat points are up for grabs, so what are you waiting for?
November 23, 2020
Total Body
How about a total-body party? We’ll get you moving from highs to lows and back again — all in the name of helping you achieve an optimal heart rate. You’ll end smiling in a happy baby pose.
November 22, 2020
Upper Body & Core
Upper body, core and low-impact cardio work is the name of today’s game. Repetition is the key to building strength, so get into the groove of plank kick-throughs, bird dogs and more. Don’t forget you can watch our workouts without commercial interruptions in our app.
November 21, 2020
Lower Body Strength
This workout will build up your rowing legs, core and arms. With some help from weights and a mini band, you’ll get on top of your game before you get on the rower under the orange lights.
November 20, 2020
Total Body
Run/Row? Let’s go! You can do it all from home with movements similar to those you’d do on a rower and tread. We’re talking sumo squats to upright rows, power jacks, high knees and more.
November 19, 2020
Lower Body
Raise your hand if you love a good challenge. This workout delivers. It ignites your lower body with reps and timed exercises. By the time you hit that All Out, you’ll be flying through burpees. Consider it Power Hour, Orangetheory style.
November 18, 2020
Lower Body
Base. Push. All Out. That’s what it’s all about in this energy-building workout. Before we get down to biz, though, we’ll get your body ready with a dynamic warmup (think step-ups and butt kicks).
November 17, 2020
Arms & Core
This one’s a wake-up call for your arms. Push yourself in this fast-paced workout that has you doing 10 reps of everything, with just enough breaks to refocus and recharge.
November 16, 2020
Upper Body & Intervals
There’s no muscle left behind in this one. Challenge yourself with full-on upper body strength movement and a good dose of cardio.
November 15, 2020
Lower Body
The Orange Zone is a beautiful place to be. Get there, stat, in this workout. Each block combines strength and power moves so you raise your heart rate, while perfecting your control. Psst… did you know you can watch our workouts without commercial interruption in our app?
November 14, 2020
Total Body
You don’t need a ton of time to feel a good burn. This workout delivers a dose of upper body and cardio movement in just a half-hour. We’ll get straight to the point, elevating your heart rate so your body is working at its peak. Do it when you have a spare moment. The mummy kicks and mountain climbers are definitely lunch-break material.
November 13, 2020
Upper Body, Cardio & Core
We’ve got some of our best blocks all ready and wrapped up with a bow for you. Let’s focus on cardio, core and upper body movement. You’ll love the burn of moves like sprinter sit-ups and double crunches.
November 12, 2020
Total Body
We know you love a good Run/Row. Jump into this workout and use weights to challenge your upper body in the same way our rowers do in the studio. We’re making it tough, but achievable, to get into the Orange Zone.
November 11, 2020
Upper Body & Cardio
Chest, back, core. Want some more? You’ll work your upper body again and again in this body-charging blitz. Expect double crunches and blast-off push-ups you’ll be proud to push through.
November 10, 2020
Total Body + Mini Bands
Spice up your day with mini band work. The resistance training will make you stronger. We’ll also throw in some agility and upper body work for good measure.
November 9, 2020
Upper Body, Cardio & Core
Put shoulder power into this one. You’ll work the upper body, do timed core work and strive to go All Out. It’s a solid dose of cardio and we see Splat Points in your future.
November 8, 2020
Lower Body & Cardio
Make friends with your mini bands for this one. You’ll also use a chair to strengthen the major movers of your lower body before building to a sweet cardio block. It’s an effective burn that will earn you Splat Points.
November 7, 2020
Upper Body
The familiar climb from Base to Push to All Out will leave you feeling unstoppable in this workout. You’ll also devote some quality time to chest, back and core strength as we power you up to hit your max.
November 6, 2020
Lower Body, Cardio & Core
Designed for those short on time, it crams in some lower body, cardio and core — all in 30 minutes. Get in the Orange Zone fast and get results.
November 5, 2020
Upper Body
We’re coming with strength work that will make your upper body feel brand new. You push, reach and lift throughout the day (more than you realize!) so it’s important to keep training those muscles. Get those weights out and go.
November 4, 2020
Total Body
Sneak a total body workout into your week. This one will have you building strength from within (thank you, forearm plank punches) and taking cardio to new limits (how about four rounds of lateral shuffles?). Let’s HIIT it!
November 3, 2020
Lower Body
Timed cardio exercises will get you in a winning state of mind. Challenge your lower body with a mini band monster walk, and get your heart rate up with speed skaters and high knees.
November 2, 2020
Upper Body, Cardio & Core
Ready for some cor-dio? (Cardio and core, of course.) This workout is full of healthy highs and lows that will get your heart rate exactly where it needs to be. Gain strength. Burn calories. Feel on top of the world.
November 1, 2020
Upper Body
Oh, the sweet afterburn. Your body will keep burning calories well after you’ve called it a wrap. That’s just one of the benefits of this cardio, core and upper body blast.
October 31, 2020
Trick or Treat
Expect the unexpected. Our final workout of Hell Week 2020 is “Trick or Treat.” It’s a grab bag full of surprises and more intensity than you’ve seen so far. We’ll give you a clue: It’s a mix of ESP and will keep you on your toes.
October 30th
Encounters of the Burpee Kind
You’re about to hit a Hell Week high. Give your whole body a jump scare with “Close Encounters of the Burpee Kind.” Triple-squat, hand-release, burpee to sumo squat … we’ve got ‘em all. Buckle up.
October 29, 2020
Nightmare of Arms Street
Hell Week isn’t over yet. Muscle your way through today’s torcher, “Nightmare on Arms Street.” It puts your biceps and triceps in focus as we isolate the upper body with hammer curls, shoulder presses and other strength-building moves.
October 28, 2020
To Hill And Back
Hell Week is bringing out your beast mode. Let’s see if you’re up for a climb. This workout is “To Hill and Back” and it’s all about inclines. You don’t need a tread because the moves we’ll do will give you the same good-for-you burn as you’d get sprinting up a hill. Think: full thrusters, jump lunges, jump squats and more.
October 27, 2020
The Invasion of the Dumbbell Snatchers
Keep showing Hell Week who’s boss. It’s time to dominate the floor with the latest workout, The Invasion of the Dumbbell Snatchers. Expect a lot of explosive movement as we keep your heart rate up the whole time and you conquer various weight combos.
October 26, 2020
Walking Dead Legs
There’s no stopping Hell Week now. This one will make your legs scream. You’ll definitely feel the burn with all of the moves, from jump squats to high knees. Calves, quads, hammies — get ready for a little something we like to call “Walking Dead Legs.”
October 25, 2020
Abdominable
You’re deep into Hell Week. Let’s get hard core. Welcome to “AbDominable,” a strength workout that might give your abs a jump scare. Remember — stay slow and controlled and your core will thank you.
October 24, 2020
PaROWnormal Activity
Hell Week is going full force. This “PaROWnormal Activity” workout will have you believing in the supernatural after you see just what kind of strength comes from within you. Simulate action on the rowers by cranking those weights, then reaping the results.
October 23, 2020
Lower Body
Hell Week is going full force. This “PaROWnormal Activity” workout will have you believing in the supernatural after you see just what kind of strength comes from within you. Simulate action on the rowers by cranking those weights, then reaping the results.
October 22, 2020
Total Body
We wouldn’t dare miss a muscle in a total-body workout, and this #OrangetheoryAtHome is no exception. Come work your heart rate up with us. We’ll do timed exercises and throw in a core-burning block and some burpees, for good measure.
October 21, 2020
Lower Body
Bring on the core, we say. But first: a lower body workout packed with swing lunges, step-ups, froggers and more. Get ready to get your heart rate jacked up and your muscles working overtime. You’re going to build a lot of endurance in an hour.
October 20, 2020
No Rest for the Fearless
Here’s a Hell Week workout — and it will test your stamina. Dive into No Rest for the Fearless, which simulates distance runs that keep increasing in intensity. We’ll also sneak in some low rows with weights. Are you up for it? Hell yeah.
October 19, 2020
Upper Body
Time for upper body, core and cardio. This #OrangetheoryAtHome will give you an energy burst and also make you feel centered. Get ready for side plank rotations, double crunches and the all-time favorite: burpees.
October 18, 2020
Lower Body
If you challenge yourself, you change yourself! In this #OrangetheoryAtHome workout you’ll focus on strengthening your lower body. Take your time and get the most out of every move — especially those decline planks.
October 17, 2020
Total Body
You can’t have a total-body workout without burpees. (Are we right, or are we right?) So, let’s do it, along with other power moves that get your heart rate up and muscles feeling strong. You’ll also get the bonus of plyometric work, and slow and steady core exercises.
October 16, 2020
Upper Body, Cardio & Core
Put that heart rate monitor on and enjoy these 30 sweaty minutes to the fullest. You’ll conquer an upper body, cardio and core workout that builds endurance and power. A great chance to earn Splat Points in a short amount of time!
October 15, 2020
Return of the Crawl
Hell Week is heating up with this #OrangetheoryAtHome. We crawled into the depths to bring it to you — it’s a throwback from Hell Week 2019 that we call Return of the Crawl. After the amount of legwork you’ll do, your muscles will deserve a medal of honor.
October 14, 2020
Total Body
Power? Strength? Endurance? Yes, yes and yes. You’ll gain them all in this active workout that’s full of peaks and valleys. There will be no stopping you as you work your core, do the reps and get your heart rate up.
October 13, 2020
Lower Body
Mini. Band. Mania. Get ready for it in this #OrangetheoryAtHome workout, which will leave your lower body feeling a glorious burn. We know you like the sound of plank alt toe taps, weighted hip bridges and hip bridge walks (who wouldn’t?!). Breathe and power through, crew.
October 12, 2020
Total Body
Challenge your upper body to shoulder presses and hammer curls, get your core in the game with mountain climbers, and work your whole body with chair tap jump squats. It’s a HIIT mix that will take you through highs and lows — and ultimately give you the best afterburn ever.
October 11, 2020
Upper Body
In fast and furious news: This #OrangetheoryAtHome is designed for those short on time. It crams in some lower body, cardio and core — all in 30 minutes! That’s all you’ll need to get in the Orange Zone and see results.
October 10, 2020
Hell Week Day 2 - Run for Recovery
Let’s see if you can go the distance. This is a Hell Week workout that will make you Run for Recovery. You’ll simulate distance runs, with decreasing time for recoveries. Think: lots of speed skaters and skier swings. It all might make you shake, but we know you can do it.
October 9, 2020
Lower Body
It’s a good day for lunges. Your lower body will be put to the test in tomorrow’s #OrangetheoryAtHome. Get lunging, do some squats and don’t skip the icing on the cake: core work! You’ll gain strength and also improve your agility and balance.
October 8, 2020
Hell Week Throwback
This Hell Week workout is a highlight from 2018 — Return of the Insane Inclines. It’s only for the brave. Why? It will make your muscles feel like they are up against decreasing, then increasing, treadmill inclines (no treadmill required!). Yep, burpees are part of the story. You’ll finish feeling completely exhilarated.
October 7, 2020
Total Body
You’ve never done a total-body workout like this before. Grab a chair and get ready to sweat in this #OrangetheoryAtHome. You’ll build endurance and power as you tear through hop-overs, seated uppercuts, chair tap jump squats and more. The flexibility recovery will be so well deserved.
October 6, 2020
Lower Body
For the love of your lower body: Do this #OrangetheoryAtHome workout. You’ll sumo squat and pop jack your heart out to build big-time strength. We’ve got plenty of core work for you, too. The icing on the cake? Burpees, of course.
October 5, 2020
Upper Body, Cardio & Core
What’s in store? Lots of core. This #OrangetheoryAtHome workout will keep that core tight with exercises like weighted pikes and seated knee tucks. Stick with it! We’ve also got upper body movement to wake up those arm muscles. You’ll finish feeling balanced and ready to tackle the day.
October 4, 2020
Upper Body
Total body, start to finish. That’s the name of the game in this #OrangetheoryAtHome workout. From first push-up to final cobra, your heart will be happy and working to its healthiest max. Don’t forget to strap on that OTbeat™ for real-time results.
October 3, 2020
Total Body, Cardio & Core
Want more E.S.P.? Build Endurance, Strength and Power ASAP in this #OrangetheoryAtHome workout. You’ll work through total-body exercises that give every muscle group some love, from a crouching downward dog to warm up, all the way to full burpees. By the end, you’ll be seeing ORANGE.
October 2, 2020
Lower Body
Sneaking a workout into your day is always possible. Take 30 minutes and tackle this #OrangetheoryAtHome. It’s a HIIT workout that will have you working your core, building strength with mini bands and more. (And by “more” we mean a lot of good-for-you lunges.)
October 1, 2020
Total Body
Do you want to become a stronger rower? Today’s #OrangetheoryAtHome is all about exercises that will strengthen the legs, core, arms and arms, core, legs! Plus, we’ve got a little cardio to build up your endurance.
September 30, 2020
Upper Body
In this #OrangetheoryAtHome workout you’ll keep your eye on the prize: Splat Points. Earn them with upper body movements, including the ever-popular ground to press, and core work. Better believe you’ll savor the recovery.
September 29, 2020
Total Body
Short on time but still ready to rage? You can tear through this 30-minute total-body workout on your lunch break. With everything from tricep dips to front jacks to an incline running man, you’ll get a power boost and a few new muscles popping, too.
September 28, 2020
Total Body
Which do you prefer? A Run? A Row? Can't decide? Great! We have both in today's workout paired with some lower body and cardio. Walk away from today's workout stronger than you started!
September 27, 2020
Upper Body
Hooray for Sunday! Let's put the "POW" in today's Power workout. Have your water handy, that heart will be pumpin!
September 26, 2020
DriTri Inspired
Our first-ever #OrangetheoryAtHome DriTri Challenge is here! Time to tap into your inner Dri-Athlete and get into an I-can-do-this mindset. You’ll simulate rower, tread and floor work in a mashup you won’t forget — and all in the comfort of home. There are options for all fitness levels. Everyone is welcome. Everyone will prevail.
September 25, 2020
Upper Body
Want a bigger, stronger flex? It’s coming right up. The focus of this #OrangetheoryAtHome is arms and shoulders. And, oh yes, there will be Splats to earn. So grab your weights and get to it!
September 24, 2020
Upper Body & Core
Hey, Orange Nation, you’ll emerge strong in mind, upper body, and core after this #OrangetheoryAtHome workout. Are you up for all the reps ahead? We know you are.
September 23, 2020
Lower Body
Your lower body won’t forget this #OrangetheoryAtHome workout. Power through weighted hip bridges and planks, while using a mini band for resistance. Then get explosive in a cardio block that will jack your heart rate. Muscles will be strengthened. Splat Points will be earned. You can earn those coveted Splats in the studio, too. Have you called yours to see if it’s reopened?
September 22, 2020
Total Body
Get your weights in hand and your adrenaline in overdrive. This #OrangetheoryAtHome is a total body workout that will have you lifting, jumping and shuffling your way to an All Out. Plus, we’ve got core work so you remain strong from the inside out. Our studio floor is a great place to get coached through similar exercises, so call your local studio to see if it’s reopened.
September 21, 2020
Upper Body & Core
Every great workout starts with great warmup. And this #OrangetheoryAtHome is no different. Get ready for upper body and core blocks with a dynamic warmup that focuses on slow and controlled movements, then picks up the pace to get your heart in the game. We’re ready to pump you up in the studio too, so call yours to see if it’s reopened.
September 20, 2020
Lower Body
This #OrangetheoryAtHome is all about the squat, and to get you ready, your warmup will have you doing some dynamic ankle mobilization. We’re here to coach you through, safely, so by the time you get to those sumo squats with froggers you’ll feel on top of the world. We’re ready to pump you up in the studio too, so call yours to see if it’s reopened.
September 19, 2020
Upper Body, Core & Cardio
Power up and push through this #OrangetheoryAtHome workout. We’ve got shoulder and core strength on the menu. You’ll benefit from mini band resistance and lift your way to a more fearless place. Jump in here or come back to the community of studio. Call yours to see if it’s reopened.
September 18, 2020
Upper Body & Core
Whole-body strength starts with your core. So give it some love! In this #OrangetheoryAtHome, you’ll work your core with double crunch and plank hold reps, plus simulate rowing movements with weights to get your whole upper body in the game. Want to hop on a real rower? Get to your local studio — have you called yours to see if it’s reopened?
September 17, 2020
Lower Body
Push with squats. Go All Out with tuck jumps. And add some cardio and mini band action in between. We’ve got your lower body covered in this #OrangetheoryAtHome, so get ready for some blocks that will really build you up! Ready to hit the studio floor? Call yours to see if it’s reopened.
September 16, 2020
Upper Body, Cardio & Core
You can use a mini band in a lot of ways — each one building your strength and improving your mobility. Find out in this #OrangetheoryAtHome workout, which will get that band flexing for bicycle crunches, toe reaches and a core-blaster we like to call “dead bugs.” Go ahead and squash your goals, starting now. We’ve got you covered in the studio, too, so be sure to call yours to see if it’s reopened!
September 15, 2020
Total Body
Grab the weights and get ready for some ESP. In this #OrangetheoryAtHome, you’ll be challenged to explode with power, rather than focus on speed. There’s also a cardio and core block so you can feel balanced and get your blood pumping. We know you love a good ESP workout in the studio, so be sure to call yours to see if it’s reopened.
September 14, 2020
Lower Body & Core
Ready to tone your glutes and tighten your core? Then you’re ready to CRUSH the next #OrangetheoryAtHome. Just think … if you can power through these explosive movements, you can power through just about anything. Get your Splat Points in at home, but get ready to earn even more when you get back to the studio. Speaking of which, have you called to see when it’s planning to reopen?
September 13, 2020
Total Body
Yes, the hugs you’ve been giving lately are mostly virtual, but don’t let that stop you from crushing the next upper body and core workout. We’ve paired a few cardio intervals with strength-building exercises so that you’ll walk away from this #OrangetheoryAtHome feeling energized (and a little sweaty). Before you get moving, give your local studio a call to see when it’s planning to reopen. The coaches and staff miss you more than ever.
September 12, 2020
Total Body
You’ve got a plank series block sandwiched between two run/row blocks. Can you say … Splat Points? Get ready for some broad jumps, tricep kickbacks, high knees, power jacks and more to get your heart rate up now, so you can sleep like a baby later. Have you called to check if your studio is back open? You’ve got to admit — there’s just nothing like the real thing.
September 11, 2020
Lower Body
Raise your hand if you love a good challenge. This #OrangetheoryAtHome workout delivers. It ignites your lower body with reps and timed exercises. By the time you hit that All Out, you’ll be flying through burpees. You know where it’s really fun to do burpees? The studio, with a coach cheering you on. Call yours to see if it’s reopened.
September 10, 2020
Lower Body & Core
The details make the workout. Pay sharp attention to this #OrangetheoryAtHome. You’ll challenge your resistance, keep your form tight and control your tempo to really get your lower body and core in form. We’ll coach you through. Speaking of coaches, have you seen yours in the studio lately? Call your local studio to see if it’s reopened.
September 9, 2020
Upper Body
Apply those studio skills to this #OrangetheoryAtHome workout. It’s especially for cardio and core. Simulate rower action (and get the same benefits) with upright rows and front/lateral raises. Be the master of your own weight floor with a hollow hold squeeze press. Plus, lots more. We’d love to see you in the studio, too. Have you called yours to see if it’s reopened?
September 8, 2020
Lower Body & Core
Are you up for the challenge of a standing core block? How about increasing reps for your lower body? Push yourself to a stronger place in this #OrangetheoryAtHome. You’ll feel your confidence increase, too. We’d love to cheer you on in person in the studio. Have you called yours to see if it’s reopened?
September 7, 2020
Total Body
This is a full-body #OrangetheoryAtHome and — let us tell you — it’s SPICY. There’s even a Tabata-style cardio block designed to mimic a Base, Push and All Out. You’ll layer in new moves until you hit your max. Join us here and in the studio. Have you called yours to see if it’s reopened?
September 6, 2020
Upper Body & Agility
The upper body and agility movements you’ll do in this #OrangetheoryAtHome workout will give you an amazing afterburn. Yep, you’ll keep shedding calories long after you put the weights down. That’s well worth the weighted toe reaches, right? There’s a lot of burn happening in our studios, too, so be sure to call yours to see if it’s reopened!
September 5, 2020
Lower Body & Core
Empty that tank. This #OrangetheoryAtHome is gonna take everything you’ve got — and in return, the benefits to your heart health will be big. Go ahead — tackle these lower body and core moves. And don’t forget to take a class in studio. Call your local one to see if it’s reopened!
September 4, 2020
Total Body
What are you up for: reps or timed intervals? Both, you say? You got it! Put on that heart rate monitor and get ready to grind in this #OrangetheoryAtHome workout. Let’s see if you can master things like 12 reps of squat jacks and a 30-second hollow hold. Missing the studio? Call yours to see if it’s reopened.
September 3, 2020
Upper Body, Cardio & Core
Train your focus. Stabilize your muscles. Feel the best kind of burn. If you’re up for all that (and we know you are), conquer this #OrangetheoryAtHome workout. It’s resistance training your core and upper body will love. Plus, a good dose of cardio. You can get a great mini band workout in the studio, too, so be sure to register for class, if your studio has reopened.
September 2, 2020
Lower Body
Train your focus. Stabilize your muscles. Feel the best kind of burn. If you’re up for all that (and we know you are), conquer this #OrangetheoryAtHome workout. It’s resistance training your core and upper body will love. Plus, a good dose of cardio. You can get a great mini band workout in the studio, too, so be sure to register for class, if your studio has reopened.
September 1, 2020
Total Body
You’ll feel stronger by the second as you tackle cardio, going from Base to Push to All Out, in this #OrangetheoryAtHome workout. It’s all about upping your endurance and giving your muscles something to be proud of. A block of total-body resistance training (hello, deadlifts and bicep curls) is just what the doctor ordered. Also a must-do? Register for a class in the studio! Have you called yours to see if it’s reopened?
August 31, 2020
Upper Body, Core & Agility
We don’t call this #OrangetheoryAtHome Greatest HIITs for nothing. These blocks are among the best, the brightest, the sweatiest, the sauciest and the most downright exhilarating. This is Volume 21 and you’ve come a long way. So jump in and don’t hesitate to take it even further — join us in the studio for some IRL coaching!
August 30, 2020
Total Body
How about a couple of toy soldiers to get you warmed up for the next #OrangetheoryAtHome workout? Nice, right? We’ll ease you into things before upping the reps while you lift and earn those Splats! When you can, strap on your OTbeat™ and join us in the studio for some coaching!
August 29, 2020
Lower Body & Core
The magic word: CONTROL. You’ll slowly, purposefully improve your lower body muscle endurance and joint stabilization in this #OrangetheoryAtHome workout. The secret is a mini band. Oh, and if you’re in the mood for some awesome cardio, that’s here, too! If you want to really rack up those Splat Points, hit the studio and you’ll go from Base to Push to All Out!
August 28, 2020
Upper Body, Cardio & Core
You don’t need a ton of time to feel a good burn. This #OrangetheoryAtHome Down ‘N Dirty 30 Edition delivers a big dose of upper body and cardio movement in just a half-hour. Yep, the mummy kicks and mountain climbers are definitely lunch-break material. If you want a full hour, hit the studio and our coaches will power you through at a pace that’s right for you.
August 27, 2020
Total Body
Workouts at Orangetheory offer you MULTIPLE benefits. This #OrangetheoryAtHome is proof. It guides you through compound movements, which work several muscle groups at the same time (think: weighted calf raises and static crunches with scissors) These movements can burn more calories than isolation movements and also train your body to better execute your daily activities. Give it a try and, for more variation in your workouts, try a class in the studio. Call yours to see if it’s reopened!
August 26, 2020
Lower Body
You’ll start with a nice knee hug and, before you know it, you’ll be tearing through speed skaters and doing deadlifts. We’ll coach you through! This #OrangetheoryAtHome combines strength and power moves to raise your heart rate while perfecting your control. Are you getting quality time with our coaches in studio? Be sure to call yours to see if it’s reopened.
August 25, 2020
Upper Body Strength + Agility
“Challenges are what make life interesting. Overcoming them is what makes life meaningful.” This you-can-do-it message is from Coach Rob in Morgantown, West Virginia, and it kicks off another #OrangetheoryAtHome Hometown Edition. You’ll work on strengthening your shoulders, chest and back. Plus, let’s do some agility exercises that will help you in the long run! We hope to see you in the studio soon. Have you called yours to see if it’s reopened?
August 24, 2020
Total Body
Buckle up for a best-of! Another #OrangetheoryAtHome Greatest HIITs Edition has landed, and it wraps some of our best recent core, cardio and strength blocks into an hour of pure energy. When you get a dynamic warm-up that includes alt power skips, you know it’s gonna be good. Speaking of good, it would be SO good to see you in the studio. Have you called yours to see if it’s reopened?
August 23, 2020
Lower Body & Core
Squats, you say? Sure! You’ll do the whole gamut — pop squats, sumo squats, jump squats — in this #OrangetheoryAtHome workout. It’s a lower body burner with big rewards. We’ll coach you through and would love to see you in the studio, too! Call yours to see if it’s reopened.
August 22, 2020
Upper Body & Core
It’s time to hit the mat. Your upper body is going to love this #OrangetheoryAtHome workout. And not just because of the awesome double crunches and blast-off push-ups (although, yeah, that’s certainly part of it!). Jump in and don’t forget to call your local studio to see if it’s reopened.
August 21, 2020
Cardio & Core
The best 30 minutes of your day will be doing this #OrangetheoryAtHome Down ‘N Dirty 30 Edition. Consider it a jolt of adrenaline that also builds strength. We’ll guide you through total body and cardio moves, with just enough rest and recovery time. Hope to see you in the studio soon — have you called yours to see if it’s reopened?
August 20, 2020
Total Body
In this #OrangetheoryAtHome, we’re hitting it all. Get ready for a total body experience that leaves no muscle behind. You can expect some cardio bursts, mini band action, and you guessed it — a heaping portion of Splat Points (as long as you wear your OTbeat™). By the way, have you checked to see if your studio is open? They’re only a phone call away.
August 19, 2020
Lower Body & Core
Splat points? Coming right up! Lay down your mat, grab a towel, fill up your water bottle and power on that OTbeat™. This #OrangetheoryAtHome is FIRE. The kind of fire your legs feel after doing sumo squats to froggers! Jump in — and don’t forget to call your local studio to see if it’s reopened.
August 18, 2020
Upper Body & Core Workout At Home
There’s nothing like encouragement from OTF coaches. (Are we right or are we right?) You’ll get TONS of it in this Orangetheory At Home™ Hometown Edition! We’re taking you on a trip to Los Angeles; Reno, Nevada; and Forest Hills, New York, where some of our best-loved coaches will guide you through upper body and core moves. Hope to see you in the studio soon — have you called yours to see if it’s reopened?
August 17, 2020
Lower Body, Cardio & Core Workout At Home
In this #OrangetheoryAtHome, we’re targeting your lower body and core — some of our favorite muscle groups (don’t tell the others). And in true Orangetheory fashion, we added a little cardio to give our most favorite muscle (your heart) the love that it deserves. It’s all in today’s Greatest HIITs Edition. By the way, have you checked to see if your studio is open? They’re only a phone call away.
August 16, 2020
Upper Body & Agility
Spice up your Sunday with some mini band fun. Heck, we’ll throw in some agility and upper body work for good measure. It’s all in this #OrangetheoryAtHome — ready to get started? Once you catch your breath after you’re done, don’t forget to check on your local studio for the most up-to-date reopening details!
August 15, 2020
Cardio & Core
Time for some “cor-dio” — see what we did there? You guessed it, you’re in for a unique blend of core and cardio exercises that’ll have you sweating with self-confidence by the end. While we know you’ve been loving #OrangetheoryAtHome, let’s face it — there’s nothing like the real thing. Call your local studio to see if it’s reopened!
August 14, 2020
Lower Body
Don’t underestimate the power of 30 minutes. You can do A LOT with them in this #OrangetheoryAtHome Down ‘N Dirty 30 Edition. Warm up, get your heart rate climbing in a cardio block, burn up your core and do a sweet flexibility recovery. Tag your results on social and we’ll share them, too! Hope to see you in the studio soon — have you called yours to see if it’s reopened?
August 13, 2020
Upper Body Workout At Home
There are push-ups. And there are THESE push-ups. Our latest Orangetheory At-Home workout challenges you to keep your momentum through rep after rep of upper body work. You’ll tap into more power than you thought possible. Be sure to strap on that OTbeat™ first — we see an Orange Zone in your future. Speaking of getting in the zone, have you called your local studio to see if it’s reopened?
August 12, 2020
Total Body Home Workout
Orangetheory’s signature run to row workout is one of a kind. And in this Orangetheory At-Home workout, we’re bringing it straight to your living room. While we can’t bring you the treads and rowers through the screen, we can certainly recreate the same heart rate response you’d get during an in-studio Run/Row. Try it at home, and then call your local studio and get in on the real thing.
August 11, 2020
Lower Body & Core Workout At Home
Ready to sweat through some lower body, core and cardio fun at home? We’ve got Coach Brennan from OTF Washington, DC, Coach Elia from OTF Albuquerque, NM and Coach Linda from OTF Columbus, OH bringing the heat, because this one’s going to BURN. Post and tag #OrangetheoryAtHome with your results so you can show the world you’ve got this. And don’t forget to call your local studio to see if it’s reopened.
August 10, 2020
Total Body Home Workout
Can you believe you’re about to complete Orangetheory At-Home Greatest HIITS Edition 18?! After this total-body workout, let those results get seen — post and tag #OrangetheoryAtHome! Also, don’t forget to call your studio to see if it’s reopened.
August 9, 2020
Upper Body & Core Workout At Home
Broad jumps. High knees. Running man. The familiar climb from Base to Push to All Out will leave you feeling unstoppable in this Orangetheory At-Home workout. You’ll also devote some quality time to chest, back and core strength. We miss you in the studio. Have you called to see if yours has reopened?
August 8, 2020
Lower Body Workout At Home
Lower body burn? Let’s go. This Orangetheory At-Home workout has block after block of strength moves that you’ll be proud to push yourself through. Make sure you have a chair or stool for those decline planks and split squats. Splat Points are ahead. We miss you in the studio. Have you called to see if yours has reopened?
August 7, 2020
Upper Body
You can do a lot in 30 minutes. Use the time to build endurance and power through this #OrangetheoryAtHome Down ‘N Dirty 30 Edition. From easy cobra swing to intense running man, you’ll hit an All Out. Be sure to put a heart rate monitor on to track your results —and Splat Points! Missing the studio? Don’t forget to call yours to see if it’s reopened!
August 6, 2020
Total Body Home Workout
Ready for a variety act? This Orangetheory At-Home workout has it all. Plyometric work, slow and steady core exercises, and total body strength movement. That’s right — you won’t miss a muscle. Before you start, don’t forget to call your local studio to see if it’s reopened.
August 5, 2020
Lower Body Workout At Home
Get out that mini band and rev up your heart rate. Our coaches will guide you in this Orangetheory At-Home workout. You’ll want to stay focused for plank alt toe taps, weighted hip bridges and hip bridge walks. Breathe and power through, crew! Before you start, don’t forget to call your local studio to see if it’s reopened.
August 4, 2020
Upper Body Workout At Home
"When your mind is telling you to quit, push back those negative thoughts and let your body do the work.” Hear it from Coach Kyle of Moore, Oklahoma, who is one of three dynamic coaches to power you through this Orangetheory At-Home, Hometown Edition workout. There’s an upper body party in store, with some core and cardio just to keep you on your toes! Before you start, don’t forget to call your local studio to see if it’s reopened.
August 3, 2020
Total Body Home Workout
The latest. The greatest. The sweatiest. The strongest. Another Orangetheory At-Home Greatest HIITs Edition workout is coming tomorrow. Challenge your upper body to shoulder presses and hammer curls, get your core in the game with mountain climbers and work your whole body with chair tap jump squats. Let’s go — and don’t forget to call your local studio to see if it’s reopened!
August 2, 2020
Lower Body Home Workout
Want more lunges in your life? Thought so. This Orangetheory At-Home workout has a lot of lower body work (yep, squats, too!). We’ll also challenge your core. Put on your OTbeat™ and give it a try! Missing the studio? Don’t forget to call yours to see if it’s reopened.
August 1, 2020
Total Body Home Workout
Put in the work. Get rewarded. This Orangetheory At-Home workout is a total-body adrenaline boost. Finish everything from sprinter sit-ups to scapular push-ups (and LOTS in between) for more energy and strength. Make sure to track your heart rate using an OTbeat™! Missing the studio? Don’t forget to call yours to see if it’s reopened!
July 31, 2020
Total Body Home Workout
Busy days call for an Orangetheory At-Home, Down ‘N Dirty 30 Edition workout. This one packs a dynamic warmup, timed cardio and core work into just 30 Splat-filled minutes. Missing the studio? Don’t forget to call yours to see if it’s reopened!
July 30, 2020
Lower Body Workout At Home
Take it low. This Orangetheory At-Home workout is a lower body and core workout that will build big-time strength. You’ll sumo squat and pop jack your heart out. Strap on that OTBeat™ and GO. After you’ve sweated your way to the finish line, call your local studio to see if it’s reopened!
July 29, 2020
Upper Body & Cardio Workout At Home
You’ve never done a total-body workout like this before. Grab a chair and get ready to sweat in this Orangetheory At-Home workout. You’ll build endurance and power as you tear through hop-overs, seated uppercuts, chair tap jump squats and more. But first things first: Call your local studio to see if it’s reopened!
July 28, 2020
Upper Body & Cardio Workout At Home
Travel peaks and valleys, and feel the burn served up by three amazing coaches. It’s another Orangetheory At-Home, Hometown Edition workout coming to you from Delray Beach, Florida; Pittsburgh, Pennsylvania; and San Diego, California. Even the dynamic warmup has butt kicks, so you know you’re in for an intense one! Before you start, don’t forget to call your local studio to see if it’s reopened.
July 27, 2020
Lower Body & Core Workout At Home
The HIITs keep on coming. We’ve got another Orangetheory At-Home Greatest HIITs Edition workout for you. It’s a best of the best, featuring timed cardio and lower body exercises that will leave you in a winning state of mind. Jump in — and don’t forget to call your local studio to see if it’s reopened!
July 26, 2020
Upper Body & Core At Home Workout
Upper body strength is important. You push, reach and lift throughout the day (more than you realize!), making it important to keep training those muscles. This Orangetheory At-Home workout will boost your agility and strength. Get those weights out and go. Just don’t forget to call your local studio to see if it’s reopened!
July 25, 2020
Upper Body, Cardio & Core Workout At Home
You’ve got POWER within you. And this Orangetheory At-Home workout is proof. Grab your weights for an upper body workout, including alt shoulder presses, hip hinge hammer curls and more. Your muscles deserve it. Don’t forget to call your local studio to see if it’s reopened!
July 24, 2020
Lower Body Workout At Home
Got 30 minutes? Good. That’s all you need for a great workout with Orangetheory At-Home, Down ‘N Dirty 30 Edition workout. You’ll lunge your heart out and feel the sweet, sweet resistance of mini bands. When you’ve called it a wrap, don’t forget to call your local studio to see if it’s reopened!
July 23, 2020
Total Body Home Workout
Legs, core arms … arms, core, legs! This Orangetheory At-Home workout will recreate the energy and movements of a good row. So put on your OTBeat™ and join us for some jump squats, static crunches with scissors and more! Enjoy a flexibility recovery and then call your local studio to see if it’s reopened!
July 22, 2020
Upper Body & Core Workout At Home
In this Orangetheory At-Home workout you’ll keep your eye on the prize: Splat Points. Earn them with upper body movements, including the ever-popular ground to press, and core work. Better believe you’ll savor the recovery. Once you’ve decompressed, call your local studio to see if it’s reopened!
July 21, 2020
Lower Body Workout At Home
Enjoy the struggle and push through it,” says Coach Jill from Medway, Massachusetts. Let this mantra guide you through the latest Orangetheory At-Home, Hometown Edition workout. We’re also taking you to Indiana and New Hampshire to get inspired by star local coaches. How do lunge jacks sound? Some mummy kicks for core strength? How about A LOT of sweat? Okay good — let’s do it. But first, don’t forget to call your studio to see if it’s reopened!
July 20, 2020
Total Body Home Workout
You want HIITs. We got HIITs. Get busy with Orangetheory At-Home, Greatest HIITs Edition workout - Volume 15! We’re wasting no time getting your heart rate up with moves like sprinter sit-ups, foot exchanges and more. While you’re at it, don’t forget to call your studio to see if it’s reopened!
July 19, 2020
Upper Body + Interval Training At Home
Strength building is a big part of the OTF experience and this Orangetheory At-Home workout is proof. It’s an upper body workout that will have you lifting, pushing and balancing like a boss. You’ll also get some interval training (star jumps, anyone?) so your heart can stay happy. While you’re at it, don’t forget to call your studio to see if it’s reopened!
July 18, 2020
Lower Body Strength, Balance & Core Stability Workout At Home
Strength building is a big part of the OTF experience and this Orangetheory At-Home workout is proof. It’s an upper body workout that will have you lifting, pushing and balancing like a boss. You’ll also get some interval training (star jumps, anyone?) so your heart can stay happy. While you’re at it, don’t forget to call your studio to see if it’s reopened!
July 17, 2020
Lower Body, Cardio & Core Workout At Home
You might be short on time. But we know you’re still big on goals. So we’ve got another Orangetheory At-Home, Down & Dirty 30 Edition workout. We get you through lower body, cardio and core in just 30 minutes — just enough time to get you into the Orange Zone and give you RESULTS. While you’re at it, don’t forget to call your studio to see if it’s reopened!
July 16, 2020
Upper Body & Core Workout At Home
Oh, the sweet afterburn. Your body will keep burning calories well after you’ve finished this Orangetheory At-Home workout. That’s just one of the benefits of this cardio, core and upper body blast. Hope you like push-ups! Psst… don’t forget to call your studio to see if it’s reopened!
July 15, 2020
Lower Body Workout At Home
There’s one thing you need to do: MOVE. We’ll help. This Orangetheory At-Home workout is a journey from Base to Push to All Out. You know your heart will be pumping by the time you get to the broad jumps to shuffles and high knees. End with a core block for good measure. Also, don’t forget: Call your studio to see if it’s reopened!
July 14, 2020
Total Body Home Workout
“If you want to have things you’ve never had before, you’ll have to do things you’ve never done before.” These words from Coach Jill from Medway, Massachusetts, kick off a new Orangetheory At-Home, Hometown Edition workout. It’s a total body workout with everything from plank walkouts to weighted crunches that will get your heart rate up and Splat Points earned. You know how you can also rack up Splat Points? In the studio. Call yours to see if it’s reopened!
July 13, 2020
Upper Body & Core Workout At Home
Let’s HIIT it. We’re on Volume 14 of the Orangetheory At-Home, Greatest HIITs Edition workout, focusing on cardio, core and upper body movement. You’ll love the burn of moves like sprinter sit-ups and double crunches. Before you dive in, why not give your local studio a shout to see if it’s reopened?
July 12, 2020
Lower Body & Core Workout At Home
You’ll feel like a true athlete after you conquer the froggers, speed skaters and skier swings in this Orangetheory At-Home workout. It’s dedicated to your lower body and core. Splat Points are up for grabs, of course. Have you given your local studio a shout to see if it’s reopened? No time like the present!
July 11, 2020
Upper Body & Core Workout At Home
The next Orangetheory At-Home workout will give you an energy burst and also make you feel centered. Get ready for side plank rotations, double crunches and the all-time favorite: burpees. You might be missing your favorite station in the studio, but trust us, this will give you all the vibes. Speaking of the studio, contact yours to see if it’s reopened!
July 10, 2020
Upper Body, Core & Cardio Workout At Home
Short on time? Want to get right down to business? Good news: Our first-ever Orangetheory At-Home, Down & Dirty 30-Minute Edition workout is here. It’s an action-packed OTF workout, consolidated into 30 minutes. Feel the burn. Earn the Splats. Move on with your day. Just be sure to contact your local studio to see if it’s reopened!
July 9, 2020
'Run/Row' & Lower Body Workout At Home
Sometimes you run. Sometimes you row. Today, you do BOTH. Jump into this Run/Row Orangetheory At-Home workout that will strengthen your upper body with moves like broad jumps, high knees and sumo squats. Before you get your sweat on, contact your local studio to see if it’s reopened!
July 8, 2020
Upper Body, Core & Interval Training At Home
Keep the core coming. This Orangetheory At-Home workout will keep that core tight with exercises like weighted pikes and seated knee tucks. Stick with it! You’ll finish feeling balanced and ready to tackle the day. Don’t forget … your local studio might have reopened, so contact it to find out.
July 7, 2020
Total Body Home Workout
“The opportunity to move your body is a great gift,” says Coach Johnny from San Jose, California. He’s one of three amazing coaches taking you through this Orangetheory At-Home, Hometown Edition workout. It’s a full-body party that has you blitzing through a series of timed exercises. If you finish early, hold an iso squat or forearm plant. Phew! Don’t forget … your local studio might have opened, so contact it to find out.
July 6, 2020
Lower Body Workout At Home
Prepare to crush your long benchmark rows and get your legs in prime running shape. We’re back with another Orangetheory At-Home, Greatest HIITs Edition workout. This best-of is one you’ll want to put in regular rotation so you can rack up those Splat Points! Don’t forget … your local studio might have opened. Contact it to find out!
July 5, 2020
Total Body Home Workout
Want more E.S.P.? Build Endurance, Strength and Power ASAP in this Orangetheory At-Home workout. You’ll work through various exercises — from a cobra swing to get the blood flowing to broad jump burpees to hit your max — to give every muscle group some love. After you push through, contact your local studio to see if it’s reopened.
July 4, 2020
Upper Body & Core Workout At Home
There’s never been a better time for total body burn. Get busy with this Orangetheory At-Home workout, which will wake up every muscle. If you’re in the U.S., consider it all one big firework for the Fourth of July. We’d love to see you back in the studio with a bang, too, so check in with your local studio to see if it’s reopened.
July 3, 2020
Lower Body with Mini Bands
Your mini band stars in the next Orangetheory At-Home, Hometown Edition workout, as your lower body does the work with monster walks and more. You’ll be guided by some of our star coaches from North Carolina, Indiana and New York. While you celebrate your success, check in with your local studio to see if it’s reopened.
July 2, 2020
Arms & Core At Home
The next Orangetheory At-Home workout is a gift — topped with a bow — for your arms and core. We’ll have you ripping through the reps with a series of timed exercises. See if you can do it, and don’t forget to check in with your local studio to see if it’s reopened.
July 1, 2020
Upper Body & Intervals At Home
Time to get STRONG. This Orangetheory At-Home workout has you working one side of your body at a time, with no muscle left behind. You’ll also get your cardio in. Don’t forget — more than 1,000 of our studios have reopened. Check with yours to see if it’s one of them.
June 30, 2020
Lower Body Workout At Home
Get out of your comfort zone and into this Orangetheory At-Home, Hometown Edition workout. We’re taking you to Canada, where our coaches have lower body moves that will scorch every muscle. Go from Base to Push to All Out and get those Splat points! Also, did you know that more than 1,000 of our studios have reopened? Check with yours to see if it’s one of them.
June 29, 2020
Total Body Home Workout
It’s our Orangetheory At-Home, Greatest HIITs Edition 12 workout! It’s been a wild ride through some of our favorite blocks. Don’t stop now. We’ve got a back, bicep, upper body, core and cardio workout for you. Check it out here — and be sure to contact your local studio to see if it’s reopened!
June 28, 2020
Upper Body & Core Workout At Home
Orange Goes Red! This special edition of Orangetheory At-Home workout created with American Heart Association is a gift to your upper body. Build strength for your day-to-day activities and to benefit your posture and alignment. Go for it — and be sure to contact your local studio to see if it’s reopened!
June 27, 2020
Lower Body & Core Workout At Home
For the love of RED. Yep, it’s Orange Goes Red time with an Orangetheory At-Home workout created in partnership with the American Heart Association. The moves are purposefully planned to get your heart rate up and improve your circulatory function. Go for it — and be sure to contact your local studio to see if it’s reopened!
June 26, 2020
Upper Body Strength Workout At Home
Be uplifted by our coaches in New Orleans, New York and Michigan. They’ve got motivation for you in the next Orangetheory At-Home, Hometown Edition workout — it’s a big blast of upper body training. Put your best bear-crawling, burpee-doing, oblique-crunching self forward. And right after that Recovery, contact your local studio to see if it’s reopened!
June 25, 2020
Upper Body Push/Pull Workout At Home
The next Orangetheory At-Home workout brings the HEAT to your upper body. We’ll focus on the core, work the back with three variations of Row exercises and top everything off with an explosive ab block. We love that you’re tuning in here — just don’t forget to contact your local studio to see if it’s reopened!
June 24, 2020
Lower Body & Core Workout At Home
Step right up for some interval training! In the next Orangetheory At-Home workout you’ll take your heart rate to its happy place. We sense an All Out in your future. Join us for a virtual sweat sesh here — just don’t forget to contact your local studio to see if it’s reopened!
June 23, 2020
Cardio, Strength & Core Workout At Home
Travel afar and tear through a workout virtually in the next Orangetheory At-Home, Hometown Edition workout. Our star coaches in Kuwait have the moves for you, and it’s a cardio, strength and core extravaganza. Check it out here — and don’t forget to contact your local studio to see if it’s reopened!
June 22, 2020
Upper Body Workout At Home
The latest and greatest upper body blocks come together in one pulse-raising, muscle-quivering Orangetheory At-Home, Greatest HIITs Edition workout. Check it out here — and don’t forget to contact your local studio to see if it’s reopened!
June 21, 2020
Lower Body Workout At Home
Coming in strong: an Orangetheory At-Home workout that will make your lower body more resilient and will also jack up that heart rate. Just when you thought you’ve blazed through it all, we hit you with a 5-minute core block to bring some balance to your day. You’ll get a lot done in an hour, so let’s go!
June 20, 2020
Total Body Home Workout
You know what they say: If life ever knocks you down, do a burpee! Challenge your mind and body in an 8.5-minute burpee block. If it feels like an All Out effort by the end, you did it right. Today’s Orangetheory At-Home is a total-body workout with BIG payoff.
June 19, 2020
Upper Body & Core Workout At Home
“It’s not what you do, it’s how you do it.” Get pumped by inspiring words from Coach Dee Dee from Boca Raton, Florida, and other coaches across the U.S. This Orangetheory At-Home, Hometown Edition workout will have you working your upper body and core, while “letting success be your noise.”
June 18, 2020
Lower Body & Core Workout At Home
It’s time to show your lower body some love. We’ve got an Orangetheory At-Home workout that will do the trick with mini bands. Plus, hang in there for an 8-minute block using a chair to help you strengthen the major movers of your lower body. A sweet, sweet cardio block (with Splat Points!) is the icing on the cake.
June 17, 2020
Total Body Home Workout
We KNOW you love a good Run/Row. Jump into this Orangetheory At-Home workout and use weights to challenge your upper body in the same way our rowers do in the studio. We’re making it tough, but achievable, to get into the Orange Zone.
June 16, 2020
Upper Body & Core Workout At Home
Here’s a dash of motivation from some friendly faces from our Mexico studios. It’s Orangetheory At-Home, Hometown Edition workout time again, and you’re going to work your upper body and core and get your pulse racing. Timed exercises and reps will come at you fast. You’ll definitely earn that Flexibility block at the end.
June 15, 2020
Total Body Strength & Power
We know you have favorites, which is why we’re back with another Orangetheory At-Home, Greatest HIITs Edition workout! You’ll be going for total-body strength and power. Stick with us through the 6-minute standing cardio block — we KNOW you can do it.
June 14, 2020
Upper Body, Cardio & Core Workout At Home
You’ll walk away from this one stronger, sweatier and with some Splat Points under your belt. Hello, Orangetheory At-Home workout. And, hello, cardio. We’re focusing specifically on shoulders and core this time.
June 13, 2020
Upper Body & Core
It’s All Out Mayhem-level intensity in the next #OrangetheoryAtHome workout. We’re giving you total-body burn with some surprises (think: squat jacks to burpees to triple planks jacks). Then, just when you think you’ve seen it all, we hit you with Block Four and crush the core.
June 12, 2020
Lower Body ESP
Your ESP combo platter has arrived. Endurance, Strength and Power blocks are yours for the slaying in the next Orangetheory At-Home, Hometown Edition workout. It features your favorite coaches from across the U.S., who offer inspiring words of motivation that will make you shine from the inside out.
June 11, 2020
Total Body Home Workout
Thursday is for Total Body. We’re coming for you with a 6-minute standing core block sandwiched between total-body workouts. Plus, a flexibility recovery to give those limbs the TLC they need. It’s all in the next Orangetheory At-Home workout.
June 10, 2020
Upper Body Workout At Home
Hope your upper body is ready to put in some overtime. You’ll strengthen your chest, triceps and shoulders in the next Orangetheory At-Home workout. Grab your mini band and weights and watch the Splat Points add up.
June 9, 2020
Cardio & Core Workout At Home
Get ready to count reps and drip sweat. You’ll work through decreasing rep counts of cardio exercises in our next #Orangetheory At-Home, Hometown Edition Workout. Will you finish before time is called? If so, reverse it all! Our coaches from the UK are here to cheer you on.
June 8, 2020
Lower Body & Core Workout At Home
Call us mind readers, but we knew you were dreaming about the next Orangetheory At-Home, Greatest HIITs Edition wotkout. We’re here with Volume 9, and it will have your legs and core begging for more. Not to worry, we’ll ease you into things with a nice, slow warm-up.
June 7, 2020
Upper Body, Core & Low Impact Cardio
OTF nation, check it out: The name of this game is Cardio, Core and Upper Body Galore. In the next Orangetheory At-Home workout we tackle each of these focus areas to build strength, get your heart rate up and bring the fun studio experience to you.
June 6, 2020
Lower Body Strength Workout At Home
Your mini band will be your best friend after the next Orangetheory At-Home workout, which focuses on the lower body and core. Spoiler alert: You’re going to really feel the burn. But you’ll be pretty proud of yourself, too.
June 5, 2020
Total Body Run/Row Workout At Home
Miss the Run/Row workouts you do in the studio? This Orangetheory At-Home, Hometown Edition workout will give you all the same feels. It’s a total-body workout that’s full of cardio and core work. Better have that sweat towel ready.
June 4, 2020
Go Row
Imagine yourself on your favorite rower working legs, core and arms for the this Orangetheory At-Home that’s based on our “Go Row” workout. We know you’re ready to get back to rowing action in the studio. These moves will get your heart pumping into the Orange Zone in the same way. Picture those watts going up, up, up.
June 3, 2020
Global Run Day
It’s Global Running Day. Let’s go! You don’t need a treadmill for this Orangetheory At-Home workout. The blocks are all about getting your lower body stronger and keeping your heart healthy. You’ll become a more efficient runner or power walker as you push to get your heart rate in the Orange Zone.
June 2, 2020
Total Body Home Workout
Our China coaches know how to crush it and they’re coming in with a Total Body Tuesday for the next Orangetheory At-Home, Hometown Edition workout. It’s a Total Body Tuesday workout that will put all of your muscles in motion. Get your heart rate up and Splat Points earned. Click this link tomorrow morning to view the full workout.
June 1, 2020
Cardio & Core Workout At Home
You’ve just recovered from Orangetheory At-Home, All Out Mayhem Edition workout but we’re back with a Greatest HIITs Edition, just to keep you on your toes. From the dynamic warmup with a cobra swing through some scissor jumps all the way to chair hop-overs, you’ll prove that you’re unstoppable.
May 31, 2020
At-Home Mayhem: Day 6
Last day to slay. The Orangetheory At-Home, All Out Mayhem Edition workout is wrapping up with moves that will test your body and mind. We know you’re tired — but you’ve got this! This last blast will have you working with mini bands, crushing some lateral work and powering through a looooong isometric plank.
May 30, 2020
At-Home Mayhem: Day 5
Are you doing your victory lap? If you’ve conquered 4 of 6 days of the Orangetheory At-Home, All Out Mayhem Edition workout, then you’ve earned your bragging rights. Either way, you’re going to want to jump into the power and strength-building blocks that will give your shoulders and neck a big ego.
May 29, 2020
At-Home Mayhem: Day 4
You know you’re in for a good workout when we add “sweat towel” to the equipment list. Yep, go grab one. Then jump into our next Orangetheory At-Home, All Out Mayhem Edition workout. These blocks will have you doing power run and row moves that’ll put your neck and shoulder muscles to work. We’re posting a new workout each day, and you’ll want to finish 4 of 6. It’s day four so ... let’s see what you’ve got!
May 28, 2020
At-Home Mayhem: Day 3
Shake and bake time. Day three of the Orangetheory At-Home, All Out Mayhem Edition workout is going straight for your quads and glutes. Each block ends with isometric holds that will leave you quaking but ultimately improve your joint stability. We’re posting a new workout each day, and you’ll want to finish 4 of 6 so you can brag with the best of ‘em.
May 27, 2020
At-Home Mayhem: Day 2
It’s day two of the Orangetheory At-Home, All Out Mayhem Edition workout. Sweat your way through core work and cardio, and be prepared for burpees. Yep, we won’t sugarcoat things: There are 3 tough interval training blocks, including 9 All Outs to help you find the Orange Zone. We’re posting a new workout each day. So check back, complete at least 4 of 6 workouts, and soak up the glory.
May 26, 2020
At-Home Mayhem: Day 1
It’s Day #1 of Orangetheory At-Home, All Out Mayhem Edition workout. Come in strong with Mini Tornados that mimic the intervals you’ve been missing on the studio treadmills. Do them justice and you’re bound to earn at least 12 Splat Points. Your real mission, though, is completing 4 of 6 All Out Mayhem Edition workouts. The first starts NOW.
May 25, 2020
Upper Body, Core, & Intervals At Home
Orangetheory At-Home doesn’t take rest days … even on Memorial Day. Join us in an upper body, core and interval training workout featuring some of our Greatest HIITs you just can’t miss. Let’s get moving!
May 24, 2020
Lower Body Workout At Home
Get ready for lower body burn with full body benefits. The next Orange Goes Red Orangetheory At-Home workout, created with the American Heart Association, focuses on thighs, core, calves, hips and more. Squat-pulse reps are just the start.
May 23, 2020
Upper Body Workout At Home
Upper body strength matters. For the pushing, lifting and pulling you do every day — and also for a strong heart. So get ready to give our latest Orange Goes Red Orangetheory At-Home workout some love. After a dynamic warm-up, you’ll tackle everything from high plank isometric holds to speed skaters with high knees. Let’s do this.
May 22, 2020
Intervals & Pyramids
We’re bringing the energy of our coaches to your living room to keep you happy, healthy and connected when social distancing keeps us apart. Meet your motivators in this Orangetheory At-Home, Hometown Edition workout: Coach Mike from OTF McDonough, Coach Bird from OTF Brentwood and Coach Lori from OTF East End. Get pumped, and get started.
May 21, 2020
Lower Body, Core & More!
In this Orangetheory At-Home workout, we’ll use mini bands to work your lower body, core and more! Sprinkled in between these targeted exercises is a little interval training to get your heart rate up and your sweat on. Grab your OTbeat™ and let’s get started.
May 20, 2020
Upper Body & Core Workout At Home
There’s nothing like a good upper body and core at-home workout to help keep your head up and your shoulders proud. In addition to strength-building exercises to sculpt your shoulders, chest and triceps, we’ve got some of your favorite Base, Push and All Out intervals to get your heart pumping. Get to it!
May 19, 2020
Total Body Tornado
Ready to switch things up? Tornado Tuesday is on the horizon, and Team Germany is leading the charge. Give it up for Coach Doro, Coach Johnny and Coach Marco from OTF Lübeck, Germany, who will take you through 3 rounds of 6 total body exercises to elevate your heart rate and get you in that glorious Orange Zone. This special Orangetheory At-Home, Hometown Edition workout starts now.
May 18, 2020
Cardio, Strength & Core Workout At Home
This workout wouldn’t be one of our Greatest HIITs without some of that signature interval training. Get your Monday dose of cardio, strength and core work during this Orangetheory At-Home workout— it’s just what the body needs to kick off a brand-new week stronger than ever. Ready to get those muscles moving?
May 17, 2020
Total Body Run/Row Workout At Home
Here’s more to love. Check out our latest Orangetheory At-Home Orange Goes Red workout. We’ve collaborated with the American Heart Association for a 6-block strength and endurance builder that tackles some classic run/row moves. Get ready to deadlift, toe-reach and iso-squat your heart out.
May 16, 2020
Total Body Strength Workout At Home
These Orangetheory At Home™ workouts are so good, you’ll be seeing red. We’re collaborating with the American Heart Association to roll out 4 special workouts, and this is one of them. There’s something for all fitness levels to love. Look for the workouts here, on the app and on our YouTube channel.
May 15, 2020
Cardio, Strength & Core Workout At Home
If you had to choose, what would it be — cardio, strength or core? The good news is, you’ll get all three in this Orangetheory At Home, Hometown Edition workout. As we venture to Canada, prepare to be inspired by SEVEN coaches: Coach Reem from OTF Calgary South, Alberta; Coach Ian from OTF Fort York, Toronto, Ontario; Coach Konrad from OTF Grande Prairie, Alberta; Coach Matt from OTF Calgary North, Alberta; Coach Mark from OTF St. John’s, Newfoundland; Coach Mark from OTF Lethbridge and Medicine Hat, Alberta; and Coach Sophia from OTF Boucherville & Quartier Dix30, Quebec. Here we go!
May 14, 2020
Lower Body Workout At Home
Your gluteus maximus will be looking very gluteus minimus after you conquer this lower body workout at-home.. In between exercises that focus on your lower half, expect some signature interval training, cardio and core work to optimize your results. We see some serious Splat Points in your future, so don’t forget to wear your OTbeat™. Let’s get those legs talking.
May 13, 2020
Upper Body & Core Workout At Home
In this Orangetheory At Home workout, you’ll kick things off with some coordination and core stability work before pumping up your back and biceps. Grab a chair for this one (no, not to sit on). You’ll be using it for a few rounds of Pushes and All Outs. Your results are waiting … let’s get to it!
May 12, 2020
Cardio, Strength & Core Workout At Home
We’re headed to the hometowns of Coach Jen from OTF Columbus, Coach Sherilyn from OTF Reno and Coach Jake from OTF Albuquerque for 41 minutes of cardio, core and strength work at home. Here’s the kicker … as we double the time for each strength exercise, challenge yourself to double the rep count. Are you up for it?
May 11, 2020
Total Body Home Workout
It’s Monday, and you know what that means (drumroll please) .... time for some of our Greatest HIITs! We’ve kept track of some of your favorite blocks, put them together, and voila! You’ve got yourself the perfect 42-minute total body workout at home.. Ready for some afterburn?
May 10, 2020
Upper Body & Core Workout At Home
Give a deserving mom out there a big hug this #MothersDay after crushing this 32-minute upper body and core workout. P.S. Virtual hugs count, too. All you need is a mat or towel, 2 medium objects or weights and of course your OTbeat to track your stellar performance. Here’s an idea: Do this Orangetheory At Home workout WITH mom or a mother figure in your life and let’s show the world just how strong moms are. Let’s get going.
May 9, 2020
Total Body
Push, pull, squat and lunge right into the weekend in this Orangetheory At Home workout. No muscle will be left behind as you build strength and use power to endure this 40-minute total body workout. Make sure your OTbeat is charged and ready so you can earn your daily quota of Splat Points, especially during the run/row block and during Base, Push and All Out. It’s GO time.
May 8, 2020
Endurance Workout At Home
We’ve got some good news and some even better news for this Orangetheory At Home, Hometown Edition workout. The good news is, you’re going to get in a TON of reps. Even better, the rep count goes DOWN after each round. But here’s the challenge: try and keep the same energy and effort level for the entire 39-minute workout to build your endurance. Coach Alyssa from OTF Lincoln-Preserve, Coach Alex from OTF Stillwater and Coach Bruce from OTF Barboursville have teamed up to bring you all the motivation you need to push through.
May 7, 2020
Lower Body Workout At Home
Time to tone that backside … of your legs, we mean. This 46-minute lower body workout will have you walking out of this quarantine feeling more confident than ever. And with some signature Base, Push and All Out intervals sprinkled in this Orangetheory At Home, you’ll have the Splat Points to show off your progress. Let’s go!
May 6, 2020
Upper Body & Core Workout At Home
You can do anything for 30 seconds, right? This Orangetheory At Home workout, is designed to challenge your core as you alternate between exercises and isometric holds. Plus, build your upper body strength with 3 variations of pushups and some pulling movements in between. We’re ready when you are!
May 5, 2020
Strength & Power
How cool would it be to take a class in New Zealand? In this Orangetheory At Home, Hometown Edition workout, Coach Matt and Coach Zusje from OTF Moorhouse and Coach Sierrah from OTF Mt. Eden are coming to you virtually to give you a taste of the Orangetheory experience in their beautiful country. In 39 minutes, you’ll alternate between a strength exercise and a power exercise for several rounds to work both your fast twitch and slow twitch muscle fibers. That means you’ll get the benefits of using your whole muscle versus what your body is used to using. Let’s get started.
May 4, 2020
Total Body Home Workout
When the best blocks of the week are combined into 40 minutes of total body fun, you know you’re in for a good sweat session. Beat the Monday blues with this Orangetheory At Home, Greatest HIITs Edition workout! You’ll release endorphins, those feel-good chemicals in your brain, to help you stay positive regardless of what this week throws at you. Let’s get started.
May 3, 2020
Upper Body & Core Workout At Home
Your upper body and core are going to love you (or hate you) after you conquer this Orangetheory At Home workout. In 35 minutes, we’ll strengthen those stabilizer muscles in your upper body, we’ll get your heart pumping with some cardio and we’ll even challenge your balance and coordination. Workouts like these are the best way to start your day and to prepare for that glorious day when our studios start to reopen! Let’s get to it.
May 2, 2020
Lower Body & Core Stability
Got some pent-up energy lying around? Use it to crush the mini tornado in this Orangetheory At Home workout. This 45-minute lower body and core stability workout is going to burn, so don’t forget to strap on your heart rate monitor and get credit for the work you put in. We miss seeing those colorful performance summaries, so share them in the comments once you’re done!
May 1, 2020
Upper Body & HIIT Workout At Home
Kick off a brand-new month stronger than ever with an upper body workout led by Coach Kristen from OTF Louisville – Highlands, Coach Billy from OTF Oregon, WA and Coach Christina from OTF Kalamazoo. This Orangetheory At Home, Hometown Edition workout, is the perfect combo of strength-building movements and interval training exercises to get the most out of your 42 minutes.
April 30, 2020
Total Body & Tabata
In the mood for a total body at home workout? Does high intensity suit your fancy? In just 33 minutes, our coaches will guide you through a series of exercises that will strengthen all major muscle groups, improve your coordination, increase your flexibility and burn major calories in the process. You in?
April 29, 2020
Interval Training & Core Workout At Home
You’re going to want your OTbeat for this Orangetheory At Home workout. Why? We’ve got 32 minutes of interval training and core work that’ll elevate your heart rate and get you in the Orange Zone. Not to mention, we’ve got a “Broken Burpee Burner” block at the very end … need we explain more?
April 28, 2020
Upper Body Push/Pull
We’re headed across the pond for some Splats in this Orangetheory At Home, Hometown Edition workout! We teamed up with Coach Rob from OTF London, Coach Tom from OTF Wandsworth and Coach Rach from OTF Winchester to bring you this 47-minute upper body burn. Save a little in the tank for a surprise block at the end to add at least 1 more Splat Point to your total. Hit the play button, and let’s go!
April 27, 2020
Lower Body, Core, & More!
Give some love to your legs, core and more in this Orangetheory At Home, Greatest HIITs Edition workout! In this 47-minute workout, there will be times you’ll move slow and steady, and times you’ll pick up the pace. Whatever you do, always remember to breathe. And move with purpose! It starts NOW.
April 26, 2020
Upper Body & Core Workout At Home
Got 38 minutes in your schedule? Make the most of them in this Orangetheory At Home workout. You’ll fire up muscles you never knew you had, and you’ll get results you never knew you needed. Let’s get that upper body and core talking!
April 25, 2020
Total Body Endurance & Power
No muscle will be left behind in this 40-minute total body endurance and power workout. This Orangetheory At Home workout, will have you sweating your heart out and having some fun while you’re at it. Just wait until everyone's favorite exercise makes an appearance in the last block. What are you waiting for? Let’s get started.
April 24, 2020
Intervals & Upper Body Workout At Home
Been missing run/row workouts? Don’t worry, we’ve got some exercises you can do from the comfort of your living room to mimic the movements on the tread and the rower. In this 45-minute Orangetheory At Home workout, you’ll get to visit the hometowns of Coach Hope from OTF Wellesley, Coach Kelly from OTF Coraopolis and Coach Dex from OTF Newport News.
April 23, 2020
Interval Training + Lower Body & Core Focus
You don’t need a fancy treadmill, bike or strider to go All Out. In this Orangetheory At Home workout, our coaches will take you through a series of interval-training inspired exercises targeting your lower body and core to get your heart rate into that Orange Zone. Ready to get your glutes in gear? This 41-minute workout starts now.
April 22, 2020
Upper Body Strength & Core Workout At Home
Get ready to push, pull, reach and lift your way through this Orangetheory At Home workout. This 34-minute upper body strength and core workout is the perfect balance of strength training and cardio to help you boost your energy, build muscle and even improve your outlook on life. Who doesn’t need that right about now?
April 21, 2020
Total Body Endurance Workout At Home
Pack your bags — we’re (virtually) off to Canada in this Orangetheory At Home, Hometown Edition workout. Let’s show some love to Coach Brittne from OTF Calgary, Coach Ian from OTF Toronto and Coach Jason from OTF Fairview, who will challenge you to level up each and every round. Why? Because it’s those last few reps that count the most. Ready for 45 minutes of total body endurance?
April 20, 2020
Lower Body & Core Workout At Home
Time for our Greatest HIITs Edition, take 3! Your favorite blocks from the past week, packaged into one spectacular at home workout. For 42 glorious minutes, you’ll get to fire up your core and activate all the muscles in your legs. We’re ready when you are.
April 19, 2020
Upper Body Strength & Interval Training
The only weight on your shoulders should be the weight you’ll be using in this 44-minute Orangetheory At Home upper body strength workout. Once you’ve built up some shoulder and core strength, you’ll have the opportunity to earn your Splat Points with a mini tornado. Remember, give it your all so you can really earn that rest in between.
April 18, 2020
Total Body Power & Endurance
Strap on your OTbeat™ heart rate monitor and get ready to jump into the Orange Zone in your next Orangetheory At Home workout. In this 50-minute total body power and endurance workout, you will not only strengthen your heart as you work through some intervals, you’ll also improve your muscular endurance.
April 17, 2020
Core & Cardio Workout At Home
A core and cardio combo is coming your way! We’re headed to Canada in this 50-minute Orangetheory At Home, Hometown Edition workout. The energy you’ll need to push through those uncomfortable moments is brought to you by Coach Rick from OTF Vancouver, Coach Jessica from OTF Namao, and Coach Thomas from OTF Halifax. Your heart is going to love you for this one.
April 16, 2020
Lower Body Endurance Focus
Look good, feel good and perform BETTER after this 50-minute Orangetheory At Home workout. It’s a lower body endurance workout that’s got it all — exercises that strengthen the major movers of your lower body, some interval training work, a dose of cardio, and of course, some much-needed flexibility to recover after your work is done. Are you ready to sweat?
April 15, 2020
Upper Body + Agility
Get your upper body ready for some serious bear hugs when this is all behind us. We’re coming for your chest, shoulders, arms, back and core in this Orangetheory At Home workout. In addition to these strength-building exercises, we’ve also weaved in some agility training to channel your inner athlete and get that heart rate up. Are you pumped?
April 14, 2020
Total Body Tornado!
In this Orangetheory At Home workout, we’re bringing one of your favorite workout formats — the tornado — straight to your living room. This Hometown Edition features coaches from the land down under: Coach Brittany Walters from Brisbane, Coach Rebekah ‘Bits’ Allen from Canberra and Coach Mike Dewar from Melbourne. Let’s go!
April 13, 2020
Total Body Endurance Workout At Home
Your favorite blocks from the week are making their comeback in your next Orangetheory At Home Greatest HIITs Edition workout Part 2! Working out on a Monday will put you in a positive frame of mind so you can tackle the challenges of the week ahead. And what better way to do that than with a total body endurance workout?
April 12, 2020
Interval Training Focus
Ready to get comfortable with being uncomfortable? The exercises in this Orangetheory At Home workout will mimic the motions on the WaterRower and recreate the treadmill intervals you miss so much in studio. You’ll elevate your heart rate while getting in a little strength training, too.
April 11, 2020
Lower Body Strength & Power
Drumroll please … it’s time for some of our Greatest HIITs! See what we did there? Expect some of your favorite blocks of the week in this Orangetheory At Home™ workout. Your legs and metabolism will be thanking you. Tell us what you think with the tag #OrangetheoryAtHome.
April 10, 2020
Upper Body Strength & Mobility
For this Orangetheory At Home workout, think slow and controlled movements to build your upper body strength. But don’t worry — in true OTF fashion, we’ve also incorporated explosive exercises designed to get you in the Orange Zone. The coach-inspired energy that you miss in studio will be brought to you virtually by Coach John Driscoll (FL), Coach Liz Javier (TX) and Coach Tayler LaBellarte (CA). Get your OTbeat™ charged up and ready so you can earn your daily dose of Splat Points. And don’t forget to post your results with the tag #OrangetheoryAtHome.
April 9, 2020
Interval Training At Home + Lower Body & Core Focus
Show your lower body and core some love in the next Orangetheory at-home workout. We’ll challenge you to give it your max effort with little rest and recovery so that you come out of this at-home workout feeling more successful than ever. What weights will you choose for the explosive ab block? Post them with the tag #OrangetheoryAtHome
April 8, 2020
Upper Body Endurance & Agility Workout At Home
Put your agility skills to the test in this Orangetheory at-home workout. Not only will you get your heart pumping, you’ll improve your balance and coordination, too.
April 7, 2020
Total Body Power
Work up a sweat and kickstart your metabolism in this total body power workout. Exercises are brought to you by Coach Angie Krueger (Brookfield, WI), Coach Benzo Anderson (West Hollywood, CA) and Coach Caty Yount (South Lamar, TX). Give it up for Cruels for helping you power through this #OrangetheoryAtHome.
April 6, 2020
Upper Body Strength & Core Stability
Earn tickets to the gun show with the push-up variations you’ll be doing in this workout. You’ll activate and strengthen all the major muscles in your upper body and core to help you move easier and reduce your risk of injury later on. And the best part? The tickets are free, so let’s get started. We want to see those sculpted arms when you’re through, so don’t forget to post with the tag Orangetheory At Home workout.
April 5, 2020
Interval Training & Core Workout At Home
Burpees are fun! Said every Orangetheory member ever. In this Orangetheory At Home, we’ll kick things off with Base, Push and All Out efforts, and finish off with everyone’s favorite total body exercise. You guessed it — burpees! Get a little taste of the interval training you’ve been missing in the studio, and don’t forget to show us how you did with the tag Orangetheory At Home workout.
April 4, 2020
Total Body Balance & Stability
Do you have a naturally dominant side? The answer is probably yes, even if you’re not aware of it. In this Orangetheory At Home workout, Coach Nick LoCicero from New York, Coach Michael Ferraro from Illinois and Coach Troy Taylor from Texas will take you through exercises that target one side of your body at a time to help balance the scale. We’ve made this Hometown Edition extra special with music artists from each of these hometowns you’ll see featured. A huge shoutout goes to The Microphone Misfitz ft. Mega Ran & DJ Chief, Water From Your Eyes and Lolita Lynne.
April 3, 2020
Total Body Training
What if we told you that you could burn more calories in less time? Let’s put your total body to work through all 3 planes of motion in this Orangetheory At Home workout. We’ve got some compound exercises up our sleeve to help you make the most of your 30-minute workout.
April 2, 2020
Lower Body & Interval Training
3, 2, 1, PUSH! Get a little of our signature afterburn with Coaches Ryan Evans and Nina Black from Illinois and Coach Angela Giambrone from New Jersey in this Orangetheory At Home workout. Music from artists Sincere Engineer, Rookie, and Stephen Marcellus, who are local to the cities of the coaches featured, will help pump you up for the interval training that’s about to happen.
April 1, 2020
Upper Body & Core At Home Workout
Ready to pick up kids or lift those grocery bags without thinking twice? You supply the effort (and the groceries), and we’ll supply the exercises. You’ll strengthen muscles you use in everyday activities to prevent injury later on. It’s a win-win! Post your grocery-inspired weights with the tag #OrangetheoryAtHome.
March 31, 2020
Total Body Power
Ready to play the game of give and get? In this Orangetheory At Home workout, give it everything you’ve got, and get a little rest in between. Coaches from Tennessee and Utah and a special guest from our OTF HQ teamed up for today’s power workout. You’ll hear music from local artists in each of these cities you see featured, including Manny P, EIXO and Houston Kendrick. Snap a sweaty selfie during your rest break, and post it with the tag #OrangetheoryAtHome-
March 30, 2020
Lower Body & Core
The days may seem long when you’re homebound, so let’s pick up the pace with an endurance-based at home workout! We’ll combine high reps with explosive power-based movements to prepare you for anything your week throws at you. Don’t forget to post your Splat Points from this workout with the tag #OrangetheoryAtHome. -
March. 29, 2020
Core Endurance Workout At Home
Fire up your core and rock your perfect plank in this 20-minute core endurance at home workout. A strong core helps prevent back pain, improves your posture and makes your daily movements a little easier. Show us how you crushed this workout with the tag #OrangetheoryAtHome
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March 28, 2020
Upper Body & Core Workout At Home
Welcome to the first Orangetheory At Home -- Hometown Edition workout. If we can't get you back in the studio, we'll bring the coaches to you. Today we have coaches from New York, California and Georgia. Look for more of your favorite coaches in the coming weeks. -
March 27, 2020
Glutes & Core Workout At Home
Pack your bags (well, actually, just one suitcase), and make it heavy. Then, find a step stool or something similar. It will be worth it. Today we’re toning your backside. But it’s not just for good looks! Strengthening your glutes and core helps prevent back pain and improves your performance during your interval training. When you’re done, don’t forget to post to #OrangetheoryAtHome. -
March 26, 2020
Total Body Home Workout
Find yourself a couch or sturdy folding chair. No, you’re not going to lift it (though that’s a heck of an idea!). This at home workout is all about strengthening your entire body to help with everyday activities and prevent injuries. Take your time with every movement and really focus on the muscles you are working. If you have a mini band, the workout gets even better. And by better, we mean harder. Let’s see those results! Post them with the tag #OrangetheoryAtHome.
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March 25, 2020
Lower Body & Core Workout At Home
Let’s just get to the point — today’s home workout is going to torch your legs and core. But hey, you’re building endurance. AND, we found a great use for the backpack that’s been sitting idle since you’ve been staying home. Make sure you go ALL OUT for the cardio, then share your results with # OrangetheoryAtHome. -
March 24, 2020
Total Body ESP
Time to dig through the junk closet! You’ll need two sets of heavy objects, one set around 8 lbs. and another 12 lbs. Today’s total body at-home workout does it all — endurance, strength and power. Get creative and really challenge yourself in cardio block today. Get into the Orange Zone! We can’t wait to see your results. -
March 23, 2020
Upper Body & Core Workout At Home
How slow can you go? Grab a something heavy — again, not the dog — to challenge your upper-body strength. Focus on moving slowly to get the most out of your core exercises. Then get ready to raise your heart rate and burn some calories with two variations of cardio. Tell us how it goes with the tag # OrangetheoryAtHome.
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March 22, 2020
Lower Body & Core
Quick, find something that weighs 15-20 lbs. and knock out this short 22-minute lower-body and core at home workout. It may even boost your Sunday mood and energy. Remember to show us your weight of choice with the tag #OrangetheoryAtHome. -
March 21, 2020
Total Body Power
Today’s at home workout is all about highs and lows. Take full advantage of the rest periods so you can PUSH yourself beyond your limits during the work! Want to challenge yourself a little more? Try adding something that weighs around 10 lbs. or more to some of the exercises. Don’t forget to share your thoughts with the tag #OrangetheoryAtHome. -
March 20, 2020
Total Body Strength
WaterRowers for everyone! (Just kidding.) We all miss the total body workout that our WaterRower provides, so today we’ll focus on targeting all those muscle groups. Grab two gallons of water or two large water bottles to help with these exercises. If you’re really missing the rower experience, try swirling the water while you exercise. And, as always, hydrate!
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March 19, 2020
Lower Body & Core Workout At Home
Welcome back! It’s time to give some love to your legs. After all, they contain some of the largest muscles in your body. For this workout, grab something that weighs 15lbs or more (no, not the dog). -
March 18, 2020
Upper Body & Core Workout At Home
Our first at home workout is meant to help alleviate stress and elevate your mood. It focuses on your upper body and core. We also added a bit of our signature interval training to make you sweat.
