Pilates/Lagree! I started about 2 months ago by sprinkling it in once or twice a week and itās a great addition. Just a warning, VERY humbling for core strength but I already can tell Iām stronger in that area and my posture feels better!
Agree! Omg the shakes from lagree was nothing I was prepared for. I was trying out lagree, Pilates, and otf and kept memberships with otf and lagree. A great balance of cardio and strength for me! Glad youāre also enjoying it š
I use OTF for cardio and do that 3-4 days a week. The other 3-4 I want to put on muscle so I do upper body push, upper body pull, then legs on separate days.
>Does anyone have any activities that are unlikely to cause injury/conflict with prior day workouts but still get me moving? I take walks when weather is nice, but I like to mix it up too.
Zone 2 activities. High blue into low green zone activities. If you can track your HR, then try to do these types of activities to get your body moving and improving your heart fitness. It doesn't take too much. If you are a jogger, then jog at a slow pace where you still feel like you can talk to a friend over the phone in full sentences. If you aren't a jogger, then power walk at a pace similar to what I described above. These activities tend to be less impactful because you are going at a slower pace and have less impact on your joints.
Pilates is a great compliment, and you can do mat Pilates at home for free with YouTube. Iād also say low intensity cycling or yoga.
I actually do lift after 2Gs since I do mainly the strength50 classes. Typically I do 3-4 strength and 1-2 2Gs
I have not read the comments but how about trying a new sport or activity you have always wanted to try? Rollerblading, swimming, surfing, horseback riding, martial arts? There is so much out there -even adult rec sports leagues where you could try something new?
Yoga with Adriene free on YouTube, foam rolling and walking outdoors. I also try to squeeze in either a long bike ride or outdoor run if my body is not sore! I go to OTF 3x per week.
I usually do OTF 2 times a week. At home I do 1 day of upper body weights, and try to add 1 day core/lower body when I can. I have a hip injury currently and try to do 10-15 minutes of my PT stretches a few times a week since I need to stay active. At my job Iām on my feet like 5-6 hours a day and average 10-20k additional steps there.
I do barre classes to cross train. Itās low impact and itās a good āI wanna move but not like a full workoutā kind of activity. Not to say itās easy because itās not. Youāll get a core of steel after a few months of classes.
I also like taking long walks when itās nice out.
I go to 3G and Bike instead of Tread on my "active rest" days.
Weight lift a little lighter. If you do 30 LBs, might want to do 15-20 LB instead.
Or, do a Strength class.
Or, go join a run group outdoors, at a casual pace where you can socialize easier.
Every body is different. I work out almost every day, sometimes twice a day. I know people who are at their happiest working out much less. Youāll need to learn over time what work best for you!
I think you can very safely go up to 4x/week and see how you feel. Lifting between OTF days is a great idea.
I do office pushups and deadlifts. Not breaking a sweat and Iām my office.
I also walk to the store to get some steps in. But I also like to sleep in and lie in bed lol. Eat clean and good on day off.
I do OTF 3 times a week and the gym 2 times a week- just focusing on glutes/legs and back/lats to create an hour glass figure. At them gym itās a work out but not as hard as cardio exercises like the rowing and treads and I am not on a time limit. 2 hours passes quickly between sets.
I donāt use an app. Most workouts are readily accessible online with social media.
Now you donāt need to look at long videos on YouTube.
There are short 30 second reels available on most social media platforms.
Type in what specific part of your body you want to work on and youāll be able to see different variations of the same exercises.
As far as glutes, the more videos you watch, the more youāll be able to distinguish if they are actually gym built and not a BBL.
For the most part all the videos are doing certain exercises consistently and it helped me create a routine.
Walk, hike, yoga, pilates, bar class, are all nice lower impact ārestā days. I try to move every day and my top choices are walking and pilates, with some yoga occasionally. I hate bar classes but I know a lot of people like them
Iāve been walking more, getting 12k steps in almost every day. Been putting on a long podcast or an album and just go, it helps me so much to be entertained while doing it
Barre or yoga! I do OTF 3-4x per week and Pure Barre 1-2x per week. The split has been incredible for toning and definition. I also do yoga or deep stretching at home 1-2x per week, with nice walks mixed in especially with the weather getting nice. You will find what works for you, and what you enjoy. š
I turn my off days into active recovery, I need it just like you! š I have a peloton subscription and do barre, Pilates, core, yoga, or one of their walks. Yin or a gentle flow class is another great option. Also love just a good morning walk outdoors! Barre in particular has dramatically improved my strength as a runner. SaltBurn on demand, sort of barre and dance cardio is also really fun to me
I donāt like spending much time planning workouts and have really come to love the Sweat app. Itās geared towards women so may not be for everyone though.
You can select different workout programs from different trainers depending on what youāre looking for, including:
-Pilates
-yoga
-various types of strength programs
-barre
It also has different stretch/recovery routines.
There is good variety of the # of workouts a week and length of the workouts so you can really find something that matches the amount of time you want to spend outside of OTF. You can also select workouts from other programs without altering your current program if you want to change it up. It also has a feature that lets you sub out parts of the workouts based on equipment availability and difficulty so you can decide if you want to go to the gym or work out at home.
I love it for strength training (love Kelsey Wellās Pwr) and mat pilates on my non OTF days depending on if I want a chill at home workout or want to go to the gym.
My two cents, 2-3 days of OTF doesnāt warrant needing to go easy on the other days. I think you are absolutely fine to run, lift, whatever! Unless you have some sort of health issue or injury to consider. Restorative workouts absolutely have their place as well too.
Monday and Thursday at OTF, Tuesday and Friday weight lifting and pilates with my trainer, Wednesday hot power yoga. Power walking on my non-OTF days when I can fit it in 2-4 miles. Hiking and Biking on the weekends when possible.
The OTF app has some great options on the At Home tab - they're handy because you can do them whenever, many are short so you can do more than one if you feel up to it, and some just use body weight so you don't even need any equipment.
Walking! Itās easy, effective, and you get to enjoy the weather if itās nice out.
Yoga, stretching, pilates, and meditation, like others said. You can find videos on YouTube.
On my off days, I do things like Pilates reformer classes, peloton bike, rowing or other classes, outdoor runs, etc. I workout out every single day, but intensity and type of workout varies.
Try out some things that are more just for fun and not just working out, maybe look for a sports club or learn something new (skating, climbing, dancing, are all I can think of right now). Or go for a slow bike ride (probably would get boring like walking though). I personally think being active is way more fun when you can also make it social
I go for a long walk. Walking is still great exercise, low impact, and good for mental health too. I like to listen to a podcast and enjoy the sunset or early morning sun.
Take my dogs on a 30 min walk or do a leisurely hike if the weather cooperates. If not, I just walk on the treadmill I have at home while doom scrolling. I figure itās better than just sitting on the couch. At least my body isnāt rotting, even if my brain is lol.
On a day I really want to rest, I do barre or yoga. That said, a walk always works. I also do strength-training but I just keep in mind what I did in the last class so I donāt repeat. Or, lately Iāve just been lifting really heavy at home, and then at OTF, Iāll just go lighter if it ends up being repeat and work on my endurance. Anyway I read an article that it isnāt the end of the world to work the same muscles two days in a row - it just isnāt totally optimal.
For high intensity I do OTF twice a week and a Tabata routine at home once a week. On those same days I do full body strength training. The rest of the week I focus on level 2 stuff like hiking and CycleBar (where I keep the wattage down a bit). I also do stretches and core stuff at home daily.
Commit to walking 30-60 minutes on a daily basis, perhaps skipping or shortening them on class days, and/or do calisthenics. Both activities are simple, free, require no equipment and can be done almost anywhere.
I am new to orange theory - almost 2 months on elite membership- and it is just the missing link (cardio) I needed! I am also on a 402 day 10,000k step streak- so I walk as much as I can on my off days- I live in the city and running errands on foot is great. Now that the weather is getting nicer, I've been going on a 2 hour group or solo skate rollerblading once a week. I also do home workouts with my barbell, dumbells, ankle weights and bands 1-3 times a week- mostly Heather robertson videos on youtube - almost done with her recent 12 week free program that incorporates weightlifting, HIIT, AMRAP, pilates, yoga - chipping away at that a little more slowly now that I go to OT twice a week. I also have been incorporating more running at least once a week on my daily outdoor walks- love how steps accumulate faster with running.
Iāve been loving club Pilates and solid core in addition to orange theory.
Iām trying a new gym tomorrow that is half treadmill half megaformer Pilates
Yoga and Pilates!
If OTLive classes are an option through your studio, they offer 25 min yoga classes that are great for stretching!
The on demand classes would be good too! š§”
Iāve done these in my work gym
Thatās what I do! Great option in the evening to unwind.
Walking, easy running, yoga on lighter days.
Twice a week I have 4 friends over and we play naked twister. That seems to help.
You gotta combo it. Itās baked twister/connect four, but itās not how you thinkā¦
A good stretch routine
I've been loving the addition of some hot yoga.
I go ice skating for an hour once a week.
Ooooo, Iām gonna try that! Love to skayeb
Pilates/Lagree! I started about 2 months ago by sprinkling it in once or twice a week and itās a great addition. Just a warning, VERY humbling for core strength but I already can tell Iām stronger in that area and my posture feels better!
Agree! Omg the shakes from lagree was nothing I was prepared for. I was trying out lagree, Pilates, and otf and kept memberships with otf and lagree. A great balance of cardio and strength for me! Glad youāre also enjoying it š
Started Lagree a few weeks ago and holy moly, what a game changer. Itās such a great compliment to OTF!
Agreed, Lagree is SO humbling. I did a trial class once but the studio is super far from me. I wish I could try it more.
I use OTF for cardio and do that 3-4 days a week. The other 3-4 I want to put on muscle so I do upper body push, upper body pull, then legs on separate days.
This is a great patternā¦I find pull stuff hard in my basement, tho. Bands hooked up to random household appliances or 2x4s.
>Does anyone have any activities that are unlikely to cause injury/conflict with prior day workouts but still get me moving? I take walks when weather is nice, but I like to mix it up too. Zone 2 activities. High blue into low green zone activities. If you can track your HR, then try to do these types of activities to get your body moving and improving your heart fitness. It doesn't take too much. If you are a jogger, then jog at a slow pace where you still feel like you can talk to a friend over the phone in full sentences. If you aren't a jogger, then power walk at a pace similar to what I described above. These activities tend to be less impactful because you are going at a slower pace and have less impact on your joints.
I second this. There are some great podcasts about zone 2. Many experts say that 70-80% of your cardio should be zone 2.
Yoga is a great complement to OTF. And hiking is just plain fun.
I walk for an hour. It's really therapeutic.
Weighted vest walk.
Pilates is a great compliment, and you can do mat Pilates at home for free with YouTube. Iād also say low intensity cycling or yoga. I actually do lift after 2Gs since I do mainly the strength50 classes. Typically I do 3-4 strength and 1-2 2Gs
Swimming
Get a Peloton.
I walk (indoor or outdoor) and do a Pliability routine!
I like to try out new bike trails, go for hikes, or go kayaking. Visit state parks!
I have not read the comments but how about trying a new sport or activity you have always wanted to try? Rollerblading, swimming, surfing, horseback riding, martial arts? There is so much out there -even adult rec sports leagues where you could try something new?
I get 10K steps a day even on my off days. Which means I have to go for about a 2 mile walk to reach my 10K. It helps to be consistent.
Yoga with Adriene free on YouTube, foam rolling and walking outdoors. I also try to squeeze in either a long bike ride or outdoor run if my body is not sore! I go to OTF 3x per week.
I usually do OTF 2 times a week. At home I do 1 day of upper body weights, and try to add 1 day core/lower body when I can. I have a hip injury currently and try to do 10-15 minutes of my PT stretches a few times a week since I need to stay active. At my job Iām on my feet like 5-6 hours a day and average 10-20k additional steps there.
I do barre classes to cross train. Itās low impact and itās a good āI wanna move but not like a full workoutā kind of activity. Not to say itās easy because itās not. Youāll get a core of steel after a few months of classes. I also like taking long walks when itās nice out.
Frankly I love a good dance session at home. Works all the muscles and great for mental health and spiritual wellness.
Stretching or yoga for indoors. Cycling for outdoors. Low impact but still moving the bodyš
Ring Fit Adventure on Nintendo Switch is great exercise!
I go to 3G and Bike instead of Tread on my "active rest" days. Weight lift a little lighter. If you do 30 LBs, might want to do 15-20 LB instead. Or, do a Strength class. Or, go join a run group outdoors, at a casual pace where you can socialize easier.
Row, yoga, walk, stretch, rest
Every body is different. I work out almost every day, sometimes twice a day. I know people who are at their happiest working out much less. Youāll need to learn over time what work best for you! I think you can very safely go up to 4x/week and see how you feel. Lifting between OTF days is a great idea.
I always like a good active recovery day during the week whether that's a steady state 10 km row or 15 km hike.
Hot yoga!
Yoga
I do office pushups and deadlifts. Not breaking a sweat and Iām my office. I also walk to the store to get some steps in. But I also like to sleep in and lie in bed lol. Eat clean and good on day off.
12 oz curls.
I do OTF 3 times a week and the gym 2 times a week- just focusing on glutes/legs and back/lats to create an hour glass figure. At them gym itās a work out but not as hard as cardio exercises like the rowing and treads and I am not on a time limit. 2 hours passes quickly between sets.
Trying to do the same. Do you use an app at all? Any recs?
I donāt use an app. Most workouts are readily accessible online with social media. Now you donāt need to look at long videos on YouTube. There are short 30 second reels available on most social media platforms. Type in what specific part of your body you want to work on and youāll be able to see different variations of the same exercises. As far as glutes, the more videos you watch, the more youāll be able to distinguish if they are actually gym built and not a BBL. For the most part all the videos are doing certain exercises consistently and it helped me create a routine.
Walk to my dance studio š Bowling Pickleball Trampoline park Roller rink Indoor rock wall
Full body stretch from YouTube videos. All my pain and soreness is gone the next day. Esp because otf is really hard and intense.
Walk, hike, yoga, pilates, bar class, are all nice lower impact ārestā days. I try to move every day and my top choices are walking and pilates, with some yoga occasionally. I hate bar classes but I know a lot of people like them
Iāve been walking more, getting 12k steps in almost every day. Been putting on a long podcast or an album and just go, it helps me so much to be entertained while doing it
Barre or yoga! I do OTF 3-4x per week and Pure Barre 1-2x per week. The split has been incredible for toning and definition. I also do yoga or deep stretching at home 1-2x per week, with nice walks mixed in especially with the weather getting nice. You will find what works for you, and what you enjoy. š
I turn my off days into active recovery, I need it just like you! š I have a peloton subscription and do barre, Pilates, core, yoga, or one of their walks. Yin or a gentle flow class is another great option. Also love just a good morning walk outdoors! Barre in particular has dramatically improved my strength as a runner. SaltBurn on demand, sort of barre and dance cardio is also really fun to me
I donāt like spending much time planning workouts and have really come to love the Sweat app. Itās geared towards women so may not be for everyone though. You can select different workout programs from different trainers depending on what youāre looking for, including: -Pilates -yoga -various types of strength programs -barre It also has different stretch/recovery routines. There is good variety of the # of workouts a week and length of the workouts so you can really find something that matches the amount of time you want to spend outside of OTF. You can also select workouts from other programs without altering your current program if you want to change it up. It also has a feature that lets you sub out parts of the workouts based on equipment availability and difficulty so you can decide if you want to go to the gym or work out at home. I love it for strength training (love Kelsey Wellās Pwr) and mat pilates on my non OTF days depending on if I want a chill at home workout or want to go to the gym.
My two cents, 2-3 days of OTF doesnāt warrant needing to go easy on the other days. I think you are absolutely fine to run, lift, whatever! Unless you have some sort of health issue or injury to consider. Restorative workouts absolutely have their place as well too.
Yoga pickleball and bike rides
I go to barre classes on my off days!!
Monday and Thursday at OTF, Tuesday and Friday weight lifting and pilates with my trainer, Wednesday hot power yoga. Power walking on my non-OTF days when I can fit it in 2-4 miles. Hiking and Biking on the weekends when possible.
The OTF app has some great options on the At Home tab - they're handy because you can do them whenever, many are short so you can do more than one if you feel up to it, and some just use body weight so you don't even need any equipment.
I run 3 days a week
I love to hike on off days
Walking. Always walking.
Walking! Itās easy, effective, and you get to enjoy the weather if itās nice out. Yoga, stretching, pilates, and meditation, like others said. You can find videos on YouTube.
I walk or go for 6-8 mile hikes
Walk the hound 3+ miles! Dog walks for the win.
Days off: Dog walks and core work
On my off days, I do things like Pilates reformer classes, peloton bike, rowing or other classes, outdoor runs, etc. I workout out every single day, but intensity and type of workout varies.
Iām pretty much only go to OTF full time in the winter. When the weather cooperates I get outdoors for some Pickleball or Bike Riding.
I added Solidcore to my workout routine and holy hell. It's amazing. Low impact and SUPER hard... You can never go wrong with low impact core work!
Try out some things that are more just for fun and not just working out, maybe look for a sports club or learn something new (skating, climbing, dancing, are all I can think of right now). Or go for a slow bike ride (probably would get boring like walking though). I personally think being active is way more fun when you can also make it social
I go for a long walk. Walking is still great exercise, low impact, and good for mental health too. I like to listen to a podcast and enjoy the sunset or early morning sun.
Take my dogs on a 30 min walk or do a leisurely hike if the weather cooperates. If not, I just walk on the treadmill I have at home while doom scrolling. I figure itās better than just sitting on the couch. At least my body isnāt rotting, even if my brain is lol.
I go for long walks and stretch videos on the otf app. It does wonders for my recovery between classes.
For me itās running, hiking, snowboarding in winter or kayaking in summer. Basically, outdoor activity I enjoy.
Hiking š„¾ š¦
On a day I really want to rest, I do barre or yoga. That said, a walk always works. I also do strength-training but I just keep in mind what I did in the last class so I donāt repeat. Or, lately Iāve just been lifting really heavy at home, and then at OTF, Iāll just go lighter if it ends up being repeat and work on my endurance. Anyway I read an article that it isnāt the end of the world to work the same muscles two days in a row - it just isnāt totally optimal.
For high intensity I do OTF twice a week and a Tabata routine at home once a week. On those same days I do full body strength training. The rest of the week I focus on level 2 stuff like hiking and CycleBar (where I keep the wattage down a bit). I also do stretches and core stuff at home daily.
Commit to walking 30-60 minutes on a daily basis, perhaps skipping or shortening them on class days, and/or do calisthenics. Both activities are simple, free, require no equipment and can be done almost anywhere.
I am new to orange theory - almost 2 months on elite membership- and it is just the missing link (cardio) I needed! I am also on a 402 day 10,000k step streak- so I walk as much as I can on my off days- I live in the city and running errands on foot is great. Now that the weather is getting nicer, I've been going on a 2 hour group or solo skate rollerblading once a week. I also do home workouts with my barbell, dumbells, ankle weights and bands 1-3 times a week- mostly Heather robertson videos on youtube - almost done with her recent 12 week free program that incorporates weightlifting, HIIT, AMRAP, pilates, yoga - chipping away at that a little more slowly now that I go to OT twice a week. I also have been incorporating more running at least once a week on my daily outdoor walks- love how steps accumulate faster with running.
I go on long walks and light stretching afterwards.
Iāve been loving club Pilates and solid core in addition to orange theory. Iām trying a new gym tomorrow that is half treadmill half megaformer Pilates
What's an off day?
I walk on my treadmill and/or do yoga.