Today, is going to be difficult to post an Actifit Activity post like I usually do, because of time constraints, so I will pivot to doing it in a #threadstorm instead. My wife Tiffany and I worked out at OTF UCF today for Coach Arnoldo 1/🧵
Today, is going to be difficult to post an Actifit Activity post like I usually do, because of time constraints, so I will pivot to doing it in a #threadstorm instead. My wife Tiffany and I worked out at OTF UCF today for Coach Arnoldo 1/🧵
Nice that you are doing the actactiactivities thing in another style . At least you are doing something
@jesus-son absolutely, thank you and Happy Sunday Funday !CTP
Same to you sir.
2/🧵 - this Sunday Funday workout was a Row focused row / run with unilateral movements on the floor. I went with 12, 20, 25 and 35 pound dumbbells for the (weighted) exercises, hit 393 watts of power on the row with a 12.5mph rowing speed
3/🧵 - Row / Tread block - 23 minutes: 1000 meter row, every 250 meters do 10 squats/check time/Transition to treadmill/Run a total of half the time it took to do the 1000 meter row until the 400 meter row round My run speed hit 10.1mph.
4/🧵 - Floor Block 1 - 6.75 minutes: 2 rounds work & rest unilateral • 30 sec of single leg single arm shoulder press (L) • 15 sec rest • 30 sec of single leg single arm shoulder press
5/🧵 - (R) • 15 sec rest• 2 rounds work & rest unilateral • 30 sec of split squat with rotation (L) • 15 sec rest • 30 sec of split squat with rotation (R) • 15 sec rest • 30 sec of split squat with rotation•
6/🧵 - Buy-out: 45 seconds of high plank alternating shoulder taps to hip taps
7/🧵 - Floor Block 2 - 6.75 minutes• 2 rounds work & rest unilateral • 30 sec of half kneeling single arm lateral raise (L) • 15 sec rest • 30 sec of half kneeling single arm lateral raise
8/🧵 - R) • 15 sec rest• 2 rounds work & rest unilateral • 30 sec of single arm chest fly (L) • 15 sec rest • 30 sec of single arm chest fly (R) • 15 sec rest
I didn’t number the sequence correctly. I went 7 to 9 🤪 but the workout looks like it’s all covered albeit condor fit the #threadstorm
10/🧵 - Floor Block 3 - 6.75 minutes• 2 rounds work & rest unilateral • 30 sec of split stance high row to low row (L) • 15 sec rest • 30 sec of split stance high row to low row
11/🧵 - (R) • 15 sec rest• 2 rounds work & rest unilateral • 30 sec of single arm lateral lunge (L) • 15 sec rest • 30 sec of single arm lateral lunge (R) • 15 sec rest • 30 sec of single arm lateral lunge
12/🧵 - FINISHER: 45 seconds of high plank alternating shoulder taps to hip taps. It was an added treat to workout for one of our favorite Orangetheory Fitness Coaches and Humans- Coach Arnoldo #fitness #weekend