Experienced Orangetheory fitness coach has trained over 13,000 individuals, offering a three-exercise routine that forms the core of her lifestyle.

Orangetheory Workout: A Guide from Top Coach Lara Gadson

If you're looking to try an Orangetheory workout, you're in luck! Simply head to the company's website, find your local studio, and fill out your details to sign up for a class.

But who better to guide you through this high-intensity workout than Orangetheory coach extraordinaire, Lara Gadson? With over 2,000 classes under her belt and experience working with more than 13,000 people, Gadson knows a thing or two about getting results.

So, what can you expect from this workout? The session consists of three exercises: Tempo squat, Tempo gorilla row, and Alternating single-leg V-up. Let's break each one down.

Tempo Squat

Stand with feet hip-width apart, push hips back to squat, lowering hips for three seconds, holding the bottom position for one second, and then returning to standing. This exercise is designed to build strength and stability.

Tempo Gorilla Row

Stand one pace behind the weights, bend knees slightly, and hinge at the hips to grip the weights. Row the right dumbbell towards the bottom of the right side of your rib cage, holding it there for a second, and then taking three seconds to lower it back to the ground. Repeat with the left dumbbell. Gadson suggests focusing on driving the elbow to the hip during this move for maximum engagement of the latissimus dorsi muscle.

Alternating Single-Leg V-up

Lie on your back with arms extended towards the ceiling, lift one leg to roughly 45°, curl shoulders off the floor, and reach hands forward to touch the foot. Perform three sets with six reps on each side. Gadson recommends exhaling on the way up and inhaling on the return to the floor, and advises performing this exercise slowly, especially on the return to the starting position.

It's important to note that beginners might want to start with just their bodyweight for these exercises. For a more challenging workout, consider holding a weight, such as a dumbbell or kettlebell, close to your chest during the Tempo squat.

The workout requires a yoga mat, a set of dumbbells or kettlebells, and a bottle of water. The exercises are to be performed as a circuit, with three rounds in total.

Gadson emphasises the importance of the training technique called mind-muscle connection, which involves focusing on the muscles targeted by each move. So, whether you're a seasoned workout warrior or just starting out, give this Orangetheory workout a try and feel the burn!

Experienced Orangetheory fitness coach has trained over 13,000 individuals, offering a three-exercise routine that forms the core of her lifestyle.