{"id":149,"date":"2024-03-22T23:01:01","date_gmt":"2024-03-22T20:01:01","guid":{"rendered":"https:\/\/otfksa.com\/workout\/"},"modified":"2024-03-23T04:44:46","modified_gmt":"2024-03-23T01:44:46","slug":"workout","status":"publish","type":"page","link":"https:\/\/otfksa.com\/en\/workout\/","title":{"rendered":"Workout"},"content":{"rendered":"

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Get Result You Can See and Feel.<\/h1>\n

[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.16.1″ _module_preset=”default” custom_padding=”100px||100px||true|false” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_row column_structure=”1_2,1_2″ use_custom_gutter=”on” gutter_width=”2″ make_equal=”on” _builder_version=”4.16.1″ _module_preset=”default” custom_padding=”0px||0px||true|false” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_column type=”1_2″ _builder_version=”4.16.1″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”][dsm_lottie lottie_url=”https:\/\/otfksa.com\/wp-content\/uploads\/2022\/04\/graph_hyperscroll_399x300_v6.json” lottie_loop=”off” lottie_speed=”1.4″ _builder_version=”4.16.1″ _module_preset=”default” width=”70%” width_tablet=”45%” width_phone=”76%” width_last_edited=”on|tablet” module_alignment=”center” custom_margin=”0px||0px||true|false” custom_padding=”0px||0px||true|false” global_colors_info=”{}” theme_builder_area=”post_content”][\/dsm_lottie][\/et_pb_column][et_pb_column type=”1_2″ _builder_version=”4.16.1″ _module_preset=”default” custom_padding=”50px||50px||true|false” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_text _builder_version=”4.24.2″ _module_preset=”default” header_2_font=”klavika||on||||||” hover_enabled=”0″ global_colors_info=”{}” theme_builder_area=”post_content” header_font=”klavika||on||||||” header_text_align=”center” header_text_color=”#FFFFFF” header_font_size=”45px” header_font_size_tablet=”40px” header_font_size_phone=”30px” header_font_size_last_edited=”on|phone” sticky_enabled=”0″ text_font=”klavika||||||||” text_font_size=”18px” text_line_height=”1.2em”]<\/p>\n

The 5 Heart Rate Zones<\/h2>\n

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During our heart-rate based HIIT workout, your coach will guide you through our 5 different heart rate zones: resting, easy, challenging, uncomfortable and All Out, telling you when to push harder and when to pull back for recovery. The goal is to spend 12 minutes or more with your heart rate elevated in \u201cThe Orange Zone\u201d to boost your metabolism, burn fat and burn more calories.<\/p>\n

[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.16.1″ _module_preset=”default” background_color=”#f2f2f2″ custom_margin=”0px||0px||true|false” custom_padding=”0px||0px||true|false” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_row use_custom_gutter=”on” gutter_width=”1″ make_equal=”on” _builder_version=”4.16.1″ _module_preset=”default” background_enable_color=”off” custom_padding=”50px|50px|30px|50px|false|true” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_column type=”4_4″ _builder_version=”4.16.1″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_text _builder_version=”4.16.1″ _module_preset=”default” header_text_align=”center” global_colors_info=”{}” theme_builder_area=”post_content” header_font=”klavika||on||||||” header_text_color=”#FFFFFF” header_font_size=”45px” header_font_size_tablet=”40px” header_font_size_phone=”30px” header_font_size_last_edited=”on|phone” text_font=”klavika||||||||” text_font_size=”18px” text_line_height=”1.2em”]<\/p>\n

What Happens in Class.<\/h2>\n

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01<\/h1>\n

[\/et_pb_text][et_pb_text _builder_version=”4.24.2″ _module_preset=”default” header_font=”klavika||on||||||” header_text_color=”#000000″ custom_padding=”|100px|13px|100px|false|true” custom_padding_tablet=”|100px|13px|100px|false|true” custom_padding_phone=”|10px||10px|false|true” custom_padding_last_edited=”on|tablet” hover_enabled=”0″ global_colors_info=”{}” theme_builder_area=”post_content” header_text_align=”center” header_font_size=”45px” header_font_size_tablet=”40px” header_font_size_phone=”30px” header_font_size_last_edited=”on|phone” text_font=”klavika||||||||” text_font_size=”18px” text_line_height=”1.2em” sticky_enabled=”0″]<\/p>\n

Rowing<\/h1>\n

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Every stroke on the rower activates 85% of your body\u2019s muscles to help you improve endurance, strength and power.<\/p>\n

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02<\/h2>\n

[\/et_pb_text][et_pb_text _builder_version=”4.16.1″ _module_preset=”default” header_font=”klavika||on||||||” header_text_color=”#FFFFFF” custom_margin=”||2px|||” custom_padding=”|100px|13px|100px|false|true” custom_padding_tablet=”|100px|13px|100px|false|true” custom_padding_phone=”|10px||10px|false|true” custom_padding_last_edited=”on|tablet” global_colors_info=”{}” theme_builder_area=”post_content” header_text_align=”center” header_font_size=”45px” header_font_size_tablet=”40px” header_font_size_phone=”30px” header_font_size_last_edited=”on|phone” text_font=”klavika||||||||” text_font_size=”18px” text_line_height=”1.2em”]<\/p>\n

Cardio<\/h2>\n

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Whether you walk, jog or run, you\u2019ll go at your own pace based on your fitness level. We also have bikes and striders available as alternates to the treadmill.<\/p>\n

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03<\/h1>\n

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Strength Training<\/h2>\n

[\/et_pb_text][et_pb_text _builder_version=”4.16.1″ _module_preset=”default” text_font_size=”18px” custom_padding=”13px|50px|50px|100px|false|false” custom_padding_tablet=”13px|50px|50px|100px|false|false” custom_padding_phone=”13px|17px|50px|10px|false|false” custom_padding_last_edited=”on|phone” global_colors_info=”{}” theme_builder_area=”post_content” header_font=”klavika||on||||||” header_text_align=”center” header_text_color=”#FFFFFF” header_font_size=”45px” header_font_size_tablet=”40px” header_font_size_phone=”30px” header_font_size_last_edited=”on|phone” text_font=”klavika||||||||” text_line_height=”1.2em”]Our weight and floor exercises change daily so you can focus on different muscles. Your coach can provide options for any movement if you have injuries or limitations.[\/et_pb_text][\/et_pb_column][\/et_pb_section][et_pb_section fb_built=”1″ specialty=”on” padding_top_bottom_link_1=”false” padding_top_bottom_link_2=”false” padding_left_right_link_1=”false” padding_left_right_link_2=”false” _builder_version=”4.17.0″ _module_preset=”default” background_color=”#f2f2f2″ width_tablet=”” width_phone=”100%” width_last_edited=”on|phone” custom_margin=”0px||0px||true|false” custom_margin_tablet=”0px||0px||true|false” custom_margin_phone=”0px||0px||true|false” custom_margin_last_edited=”on|phone” custom_padding=”0px||||false|false” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_column type=”1_2″ specialty_columns=”2″ _builder_version=”4.16″ _module_preset=”default” custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||” theme_builder_area=”post_content”][et_pb_row_inner use_custom_gutter=”on” gutter_width=”1″ _builder_version=”4.17.0″ _module_preset=”default” width_tablet=”” width_phone=”100%” width_last_edited=”on|phone” max_width=”100%” module_alignment=”center” custom_margin=”50px||0px||false|false” custom_padding=”0px||0px||true|false” module_alignment_tablet=”center” module_alignment_phone=”center” module_alignment_last_edited=”on|phone” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_column_inner saved_specialty_column_type=”1_2″ _builder_version=”4.16.1″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_text _builder_version=”4.16.1″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content” header_font=”klavika||on||||||” header_text_align=”center” header_text_color=”#FFFFFF” header_font_size=”45px” header_font_size_tablet=”40px” header_font_size_phone=”30px” header_font_size_last_edited=”on|phone” text_font=”klavika||||||||” text_font_size=”18px” text_line_height=”1.2em”]<\/p>\n

Get the App.<\/h2>\n

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