The Orangetheory Strength 50 workout is a specialized 50-minute class offered by Orangetheory Fitness that concentrates on strength training and functional resistance exercises. This 50-minute session utilizes TRX, various weights, bands, and bodyweight exercises to help members build skill and strength.
Orangetheory Strength 50 class is designed to help participants build lean muscle mass, enhance their form, and become stronger both physically and mentally. It serves as a complement to Orangetheory’s signature Orange 60 classes, which focus on total-body workouts that combine cardiovascular and strength training.
Here are some key elements of the Orangetheory Strength 50 workout:
- Duration: The class is 50 minutes long, providing a shorter, more focused workout session centered around strength training.
- Workout Focus: The class targets specific muscle groups with a rotation of Upper Body, Lower Body, and Total Body workouts, allowing for focused training and recovery.
- Fitness Levels: It’s designed to accommodate all fitness levels, from beginners to intermediate trainees, and is tailored to improve lifting techniques and overall strength.
- Frequency: Strength 50 classes are available daily, with varying workout templates to ensure a comprehensive approach to strength training throughout the week.
- Equipment: The workouts utilize a variety of equipment such as TRX straps, free weights, resistance bands, and bodyweight exercises to challenge and build muscular strength and endurance.
- Training Guidance: Each class is led by certified coaches who provide expert instruction on form, technique, and proper use of equipment, ensuring a safe and effective workout experience.
What Does an Orangetheory Strength 50 Workout Look Like?
An Orangetheory Strength 50 workout is a meticulously structured session designed to target various muscle groups for optimal strength gains. Here’s what a typical class looks like:
1. Warm-Up (~5 minutes)
The session begins with stretches, core exercises, and light cardio to prime your body for intense activity.
2. Four Move Blocks
The main portion of the class consists of four blocks of exercises, alternating focus between upper body, lower body, and total body movements, ensuring a well-rounded strength workout. Each block is carefully planned with appropriate rest periods to maximize performance and aid recovery.
3. Finisher
As the class nears its end, you encounter the “finisher,” a challenging burst of activity that pushes you to the edge, maximizing the benefits of your workout.
4. Cooldown
The session concludes with a cooldown phase, featuring stretches for the arms and legs to help with post-exercise recovery and flexibility.
The Strength 50 classes are based on three different templates:
- Lower Body: These workouts include exercises like squats, lunges, and deadlifts, designed to target the muscles in your legs and glutes.
- Upper Body: In these workouts, you’ll focus on exercises such as push-ups, pull-ups, and dumbbell presses that target your arms, chest, back, and shoulders.
- Total Body: These workouts combine upper and lower body exercises for a comprehensive full-body strength workout.
Strength 50 Lower Body Template:
This template focuses on exercises that target the muscles in your legs and glutes, such as squats, lunges, and deadlifts.
Warm-up (5 minutes):
- Dynamic warm-up exercises to prepare the body for the workout.
Block 1 (5 min)
- Mini band walkout for 30 sec
- Mini band toe tap for 30 sec
- Rest for 15 sec
- Mini band toe touch for 30 sec
- Mini band crunch hold with hip abduction for 30 sec
- Rest for 30 sec
- Repeat the entire block
Block 2 (9:30 min)
- Floor side Bench step up (Left) 6-10 reps (heavy)
- Rest for 10 sec Bench step up (Left) AMRAP
- Rest for 10 sec Bench step up (Left) AMRAP
- Rest
- Repeat the above steps on the right side
- TRX rollout for 10 reps
- Repeat until the end of the block
Block 3 (9:30 min Rower side)
- Single Arm split squat (Left) 6-10 reps (heavy)
- Rest for 10 sec
- Single Arm split squat (Left) AMRAP
- Rest for 10 sec
- Single Arm split squat (Left) AMRAP
- Rest
- Repeat the above steps on the right side
- Low plank-to-side rotation for 10 total reps
- Repeat until the end of the block
Block 4 (6 min)
- Lateral lunge (Right) for 30 sec
- Lateral lunge (Left) for 30 sec
- Rest for 30 sec
- Single Arm squat (Right) for 30 sec
- Single Arm squat (Left) for 30 sec
- Rest for 30 sec
- Repeat the entire block
Finisher (4 min)
- Forward Lunge with wood chopper for 8/6/4 reps on each side
- High plank pull-through for 16/12/8 total reps
- Do both exercises as a set and repeat, reducing reps until finished. If finished, perform 1/2 pulsing squats until the end of the block.
Cool Down:
- Perform a seated hamstring stretch and a standing quad stretch.
- Basic arm/shoulder stretches (e.g., stretch the arm across the body and pull).
- Basic leg stretches (e.g.lunge, quad stretch)
- Finally, spend a minute doing deep breathing exercises to fully relax your body.
Strength 50 Upper Body Template:
In this template, you’ll work on exercises that target your arms, chest, shoulders, and back, such as push-ups, pull-ups, and dumbbell presses.
Warm-up (6 minutes):
Warming up before strength training prepares your muscles and joints for the workout and can help prevent injury.
Begin with 6 minutes of light cardio, such as jogging, to increase your heart rate.
Floor Block 1 (~10 min) circuit
- Single Arm Chest Press for 6-10 reps each
- Single Arm Kneeling bench Low Row for 6-10 reps each
- Single Arm Marching in Place for 6-10 reps each
Floor Block 2 (~6 min) circuit
- Single Arm Concentration Curl for 6 reps each
- TRX Tricep Extension for 6/8/10 reps each round, increasing 2 reps
Row Block 1 (~10 min) circuit
- Single Arm Shoulder Press for 6-10 reps each
- Single Arm Kneeling Lateral Raise for 6-10 reps each
- Single Arm Thread the needle for 6-10 reps each
Row Block 2 (~6 min) circuit
- Single Arm Chest fly for 6 reps each
- Pullover with bridge hold for 6/8/10 reps
Finisher (3 rounds)
- Perform 30 sec alternating L raise
- Perform 30-sec reverse fly
- Rest for 15 sec
Strength 50 Total Body Template:
This template combines exercises from both the lower body and upper body templates for a comprehensive full-body strength workout.
Warm Up (2 Rounds)
- Squat with Alternating Tap for 30 sec
- Torso Rotation for 30 sec
- Alternating Toy Soldiers for 30 sec
- High Plank Shoulder Tap to Low Plank for 30 sec
- 4 Butt Kicks to 4 Plank Knee Drive for 30 sec
Block 1 (3.5 min)
- Floor Side: Arnold Press for 6-10 reps
- Rower Side: Single Arm Split Squat for 6-10 reps each
Block 2 (3.5 min)
- Floor Side: Front Loaded Squat for 6-10 reps, then rest
- Rower Side: High Pull for 6-10 reps, then rest
Block 3 (3.5 min)
- Floor Side: Hollow Hold Closed-Grip Chest Press for 6-10 reps, then rest
- Rower Side: Bridge for 6-10 reps, then rest
Block 4 (3.5 min)
- Floor Side: High Plank Pull-Through for 6-10 reps, then rest
- Rower Side: Double Crunch for 6-10 reps, then rest
Finisher
- Perform 3 rounds of 45 seconds of push-ups to alternating plank low row with 30 seconds of rest.
- Rest between blocks is 1 minute, and between sides (so between Block 4 and going back to Block 1) is 2 minutes.
Each of these templates is designed to ensure that members get a well-rounded strength training experience throughout the week. The variety also helps to keep the workouts fresh and engaging, pushing you to continually challenge yourself and improve.
Note that the above templates are provided as an example and may vary between different Orangetheory Fitness studios.
Orangetheory Strength 50 Schedule
Orangetheory Strength 50 offers daily templates with a focus of the day—Upper, Lower, or Total Body. Here’s a sample 7-day schedule:
- Monday: Upper Body
- Tuesday: Lower Body
- Wednesday: Total Body
- Thursday: Upper Body
- Friday: Lower Body
- Saturday: Total Body
- Sunday: Total Body
Note: The class schedule may vary between OTF studios. Check your local studio for the Orangetheory class schedule.
Templates throughout the week will focus on upper body, lower body, and total body strength. Like the Orange 60 classes, Strength 50 will repeat templates mid-month, making it easier to track progress.
Benefits of Strength 50 at Orangetheory
Strength 50 offers dedicated guidance on form, breathing, and performance, with physiological benefits that complement what Orange 60 alone can’t provide. U.S. exercise guidelines suggest adults perform strength training for all major muscle groups at least twice a week. Even 30 to 60 minutes of strength training weekly can significantly decrease the risk of mortality from all causes, including cancer and heart disease, according to a study cited by I-Min Lee, a professor of epidemiology at Harvard T.H. Chan School of Public Health.
I-Min Lee notes that muscle-strengthening exercises improve physical performance, glucose metabolism, and cardiovascular risk factors, leading to lower risks of various diseases.
How Often Should I Take It?
We recommend complementing the Orange 60 class with 1-2 Strength 50 classes a week, utilizing the different focuses to tailor your fitness routine to your personal goals.
How to Book a Strength 50 Class at OTF?
Booking a Strength 50 class is as easy as using the Orangetheory app, with no extra charge unless you exceed your monthly subscription limit. The app will update you on the focus of the day, so you’ll know if it aligns with your strength training needs.
Remember, Strength 50 classes focus on muscle-building and strength training rather than cardio, so you might find your heart rate zones are lower.
Can Those Over 40 Participate?
Absolutely. Weight training is essential for people over 40, as it can help maintain bone density, muscle mass, and overall health. Strength 50 is a fantastic option for this demographic.
To Sum Up
Orangetheory Strength 50 offers daily focuses that help members enhance their strength training. The increased duration and personalized coaching make it an effective and confidence-boosting workout.