What Is OrangeTheory Lift 45 Total Body 3 Training?

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In our busy daily lives, we usually forget to focus on personal development and fitness.

I was a little worried about my health and fitness, and after that, I decided to make some new friends that have a background in fitness. After sitting with them regularly, I learned about Orangetheory Lift 45, total body 3.

I opened my laptop and started doing research; after a little research, I got to know that;

Lift 45 is a resistance training-only session that lasts 45 minutes and is led by experienced coaches. Resistance training, like that in Lift 45, has been scientifically proven to increase metabolic rate, which means you’re burning calories even when you’re not working out!. It is designed to supplement your usual high-intensity interval training (HIIT) program with weight lifting to build your muscle mass, decrease your body fat, and improve your overall exercise technique.

You Might Also like to Read: How Many Times a Week Should You Do Orangetheory?

Here, you’ll get a breakdown of OrangeTheory Lift 45 and more about it.

What is Lift 45 at Orangetheory?

What is Lift 45 at Orangetheory

If you don’t have an hour to devote to a workout focusing on ESP (endurance, strength, and power), then Lift 45 might be a suitable choice.

This routine requires you to lift weights for 45 minutes.

The L45 class is a relatively new addition to the Orangetheory Fitness lineup.

It lasts 45 minutes and is focused entirely on resistance training.

Weight lifting, as well as medical treatment. Workout benches, balls, BOSU balls, TRX straps, and other apparatus are used in conjunction with one another to produce a well-rounded and strength-oriented workout.

Their one-of-a-kind exercise strategy works for many people, which is precisely why they’ve been gaining popularity over the past couple of years, even though it may initially sound questionable. OrangeTheory currently has over 1,200 studios in 50 U.S. states and over 23 countries, a testament to its popularity and global reach.

In addition to this, since experienced coaches conduct it, they will walk you through each of the motions you will be doing, the muscles you will be exercising, and how you may enhance your overall performance in the workout.

Therefore, you will be instructed and reminded to pay attention to your form even during your usual classes.

On top of that, because there is only one group, the coaches can spend a lot of time focusing on each individual, providing assistance with the form, and demonstrating how everything should be done.

How Does an OrangeTheory Lift 45 Workout Have Seemed?

The Lift 45 exercise has developed and undergone several performance modifications throughout its existence. In the past, it was a simulation of how you would organize your weightlifting routine in the gym.

Therefore the following is an example of that:

  • Lower Body
  • Upper Body
  • Combo of Both

Because the majority of OrangeTheory’s regular courses are HIIT (and HIIT classes don’t increase muscle mass that much), these classes were designed to supplement the 2G/3G workouts the company offers.

This was done to improve muscle gains because most of OrangeTheory’s typical classes are HIIT (and these classes don’t increase muscle mass that much).

“According to fitness experts, combining high-intensity workouts like those in OrangeTheory with focused resistance training (like Lift 45) can lead to more balanced muscle development and reduced risk of injury.”

In the prior Lift 45 courses, the emphasis was placed on performing fewer repetitions of exercises that required significantly more weight. Even lifting extremely big objects, you may only experience one or two sprains at most.

However, increasing one’s overall muscular mass was the primary focus of this workout. There was no high-intensity interval training, so you could complete a lift session and then go straight into a 2G class without becoming too tired.

The current iteration of OrangeTheory Lift 45 is comprised of three distinct formats, or “workout routines,” as they are more formally known:

  • Total Body 1
  • Total Body 2
  • Total Body 3

Below, we will only talk about body 3, so get ready.

Total Body 3:


  • Walk in place with a jogging gait
  • Reverse plank with a pushup finisher and a walkout
  • Alternative runner’s lunge position with alternative arm reach
  • The morning greeting is at arm’s reach.
  • Forward fold to side plank to high knees swap.

Floor Side Block 1:

  • 20 seconds of miniband hip lifts
  • Twenty-second miniband toe reaches
  • With a 20-second break between sets, perform the routine mentioned above four times.

Floor Side Block 2:

  • Right-side high-stance row for 20 seconds.
  • High-split stance row on the left for 20 seconds, then switch sides for 10 seconds.
  • Bench hops on the side for 20 seconds, rest for 30, and repeat for three sets.

Row Side Block 1:

  • Hold a Right Side Deadlift for 20 seconds with a Single Weight.
  • 20-second left-side, single-weight deadlift
  • 20-second plank with shoulder taps
  • Three sets of 30 seconds rest between each set.
  • A second block to go along the side of a row:
  • For the next 20 seconds, stand on the right side of the bench.
  • Jump up and down on the left side of the bench for 20 seconds
  • Intensity: 20 seconds of TRX Bicep Curls with a 10-second rest
  • 30 seconds of rest, then three sets

All Sides:

  • Accelerating right lunges for 20 seconds, followed by a 5-second rest
  • The left lunge is the focus of a 20-second burst followed by a 10-second transition.
  • Squats with a pulse for 20 seconds, followed by 10 seconds of rest. Repeat twice (only two rounds)


Lift 45 is a 45-minute functional strength training routine that includes dumbbells, medicine balls, BOSU balls, TRX straps, workout benches, and more for those days when you don’t have much time but yet want a dynamic workout.

In addition to helping you construct or preserve lean muscle, perfecting your lifting form, and complete your fitness regimen with beneficial floor work and lifting, Lift 45 is specifically intended to accomplish these goals. Your Orangetheory family will be there to support you as usual.


Is Orangetheory good for weight loss?

Yes, Orangetheory is effective for weight loss. The high-intensity, heart rate-based interval training can help you burn between 500 to 1,000 calories per session. Additionally, the workout aims to achieve “afterburn,” where your body continues to burn calories after the session ends. Combined with a balanced diet, Orangetheory is a strong choice for those looking to lose weight.

Is Orangetheory the same as CrossFit?

No, Orangetheory and CrossFit are not the same. Orangetheory is a heart rate-based high-intensity interval training (HIIT) that combines cardio, strength training, and rowing. Workouts are structured and led by a trainer, targeting specific heart rate zones to optimize calorie burn.

CrossFit, on the other hand, focuses on functional movements and incorporates weightlifting, gymnastics, and cardio. Workouts are often more varied and can include complex lifts and skills that require a certain level of athleticism and technique.

Both have community aspects and offer intense workouts, but their methodologies, focus, and exercise variety differ significantly.

Is Orangetheory just a gym?

No, Orangetheory is not just a gym; it’s a specialized fitness studio that offers structured, coach-led, high-intensity interval training (HIIT) workouts. Unlike a traditional gym where you might be left to your own devices to figure out your workout routine, Orangetheory provides a full-service fitness experience.

Each class is designed to push you into specific heart rate zones, maximizing calorie burn and increasing your metabolic rate. With a mix of cardio, strength training, and rowing, each workout aims to offer a full-body exercise experience. The focus is on both individual performance and group energy, creating a unique, highly motivating environment.

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Tonny is an active cyclist with 7+ years of experience in coaching. With over 500 trained students, he is currently promoting safe cycling around the globe.

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