Explore practical workout guides, exercise tutorials, and fitness tips to train smarter and build strength.
Latest OTF Workout Today Templates
Find the latest OTF Workout Today templates organized by date. Browse recent community-reported workout details, including treadmill, rowing, and floor blocks. Select a date below to view the available class template. Workout formats may vary depending on the studio, coach, and class schedule.
otfworkouttoday.com is an independent informational website. It is not affiliated with, endorsed by, or sponsored by Orangetheory Fitness.
FITNESS CALCULATOR
Workout Calorie Burn Calculator
Estimate the calories burned during your workout based on your body weight, exercise type, duration, and weekly training frequency.
YOUR ESTIMATED RESULT
0 calories
Estimated calories burned during this workoutExplore Workout Guides
Build Strength. Improve Fitness.
Workout Guides
Explore our most popular workout guides, exercise tutorials, and practical training tips designed to help you train with confidence. Whether you exercise at home or at the gym, these useful resources can help you build strength, improve endurance, refine your form, and stay consistent. Browse clear, easy-to-follow articles for beginners and experienced fitness enthusiasts who want smarter workouts, better movement, and steady progress toward their personal fitness goals over time.
Latest Articles
7 Neck Pain Exercises and Stretches for Gentle Relief
September 17, 2026
Gentle neck pain exercises can help support comfortable movement, flexibility, and muscle control. Start with slow movements and light effort—not forceful stretching or pushing through pain. The American Physical Therapy Association explains that exercise selection for neck pain may include mobility, flexibility, strength, and endurance work based on the individual. Below are seven seated options,
8 Best Neck Exercises to Strengthen Your Neck Muscles Safely
September 17, 2026
Neck exercises can help train strength and head control through gentle resistance, supported movements, and steady holds. For beginners, the goal is controlled practice—not pushing hard, forcing a stretch, or adding heavy weights. Kaiser Permanente includes gentle hand-resisted neck exercises and advises against pressing as hard as possible. The eight exercises below include simple starting
Dumbbell Calf Raises: How to Do Them With Proper Form
September 17, 2026
Dumbbell calf raises strengthen the gastrocnemius and soleus by loading the ankle movement that lifts your heels from the floor. They require little equipment, work in home and commercial gyms, and can be progressed by adding weight, range of motion, pauses, or single-leg work. This guide explains how to perform dumbbell calf raises with proper
Dumbbell Tricep Kickback: How to Do It With Proper Form
September 16, 2026
The dumbbell tricep kickback trains your triceps by keeping the upper arm still while you straighten the elbow against resistance. Proper form requires a light-to-moderate dumbbell, a stable torso, and controlled elbow extension without swinging your shoulder or twisting your body. This guide explains how to perform the dumbbell tricep kickback, which muscles it works,
8 Best Leg Exercises for Beginners to Build Strength
September 15, 2026
The best leg exercises for beginners are simple movements that train the thighs, glutes, hamstrings, hips, and calves without requiring advanced equipment or heavy weights. Start with controlled bodyweight variations, learn the basic movement patterns, and add resistance only when your technique remains consistent. The latest American College of Sports Medicine resistance-training guidance emphasizes that
Dumbbell Kickbacks: Technique, Benefits, and Training Tips
September 15, 2026
Dumbbell kickbacks are a single-joint exercise that primarily trains the triceps by extending the elbow while the upper arm remains still beside the torso. They require little equipment, work well for unilateral training, and can be a useful finishing exercise after heavier upper-body movements. Although the exercise looks simple, using too much weight can quickly
Dumbbell Bulgarian Split Squat: Proper Technique and Muscles Worked
September 14, 2026
The dumbbell Bulgarian split squat is a rear-foot-elevated single-leg exercise that primarily trains the quadriceps and glutes while also challenging balance, hip stability, and trunk control. Holding a dumbbell in each hand lets you progressively load the movement without requiring a barbell. This guide explains how to set up the exercise, use proper form, understand
8 Pilates Exercises to Strengthen Pelvic Floor Safely
September 14, 2026
Pilates can help strengthen the pelvic floor when each movement is paired with a deliberate pelvic floor contraction, controlled breathing, and complete relaxation. The Pilates movement alone should not be assumed to train these muscles. The exercises below begin with breathing and pelvic awareness before progressing to controlled leg, hip, and whole-body movements. They require
9 Best Leg Exercises for Bad Knees to Build Strength
September 13, 2026
Leg exercises for bad knees should strengthen the quadriceps, hamstrings, glutes, hips, and calves without forcing painful ranges of motion. The best starting exercises are controlled, adjustable, and easy to modify based on how your knee feels. The nine exercises below begin with supported movements that require relatively little knee motion. They then progress to
How to Do Dumbbell Side Bends: Muscles Worked, and Benefits
September 13, 2026
Dumbbell side bends are a standing core exercise that trains the muscles responsible for controlling and producing side-to-side trunk movement, especially the obliques and quadratus lumborum. The exercise is simple, but using too much weight, bending too far, or misunderstanding which side is doing the work can reduce its effectiveness. This guide explains how to