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Home Workout backed with Orangetheory Science

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.
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