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Home Workout backed with Orangetheory Science

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!

29-Aug-20

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!

26-Aug-20

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.
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*The “Free Class” offer is open only to first-time visitors and local residents aged 18 years and older; however, minors aged 14 and above may participate if special conditions are met. Valid at participating studios only. Conditions apply. See studios for details. Recommended retail price of a casual visit is $35; however, prices do vary, as each studio is individually owned and operated. Offer may be subject to satisfactory completion of pre-exercise screening and/or standard temporary/guest membership terms.
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