OrangeTheory Lift 45 Total Body 3 Training in 2023

In the midst of our busy lives, it’s crucial to prioritize personal development and fitness. Recently, I discovered the transformative power of OrangeTheory Lift 45 Total Body 3 training, a comprehensive workout that takes your fitness journey to new heights.

What is Lift 45 Total Body 3 at OrangeTheory?

OrangeTheory  Lift 45 Total Body 3 is a dynamic resistance training session designed to enhance your fitness routine.

lift 45 total body 3

With a duration of 45 minutes and expert guidance from experienced coaches, it combines the benefits of weight lifting and functional movements to boost muscle growth, reduce body fat, and refine exercise techniques.

Orangetheory’s Lift 45 workout has transformed from traditional gym-style weightlifting focusing on upper, lower, and full body to a more varied structure

Unveiling the Lift 45 Total Body 3 Experience:

If you’re looking for an efficient workout that maximizes results in less time, Lift 45 Total Body 3 is the ideal choice. In just 45 minutes, this dedicated resistance training routine focuses on lifting weights, delivering a challenging and transformative fitness experience.

Comparing Lift 45 Total Body 2 and Total Body 3:

While OrangeTheory also offers Lift 45 Total Body 2, it’s essential to understand the unique benefits of Total Body 3.

This advanced routine introduces additional exercises and variations, targeting different muscle groups to ensure a well-rounded workout.

Delving into Total Body 3:

Total Body 3, a prominent component of Lift 45, encompasses a series of exercises carefully curated to engage multiple muscle groups and enhance overall fitness. Let’s explore what this invigorating routine entails.

Unlocking Total Body 3:

  • Warm-Up: Begin with a jogging gait while walking in place, followed by a reverse plank with a pushup finisher and a walkout.
  • Floor Side Block 1: Challenge yourself with miniband hip lifts and toe reaches, completing four sets with 20-second breaks between each set.
  • Floor Side Block 2: Engage in high-stance rows and bench hops, alternating sides for optimal muscle activation. Repeat for three sets, taking 30 seconds of rest between sets.
  • Row Side Block 1: Embrace the intensity of single-weight deadlifts and plank with shoulder taps, alternating sides for three sets. Rest for 30 seconds between each set.
  • Row Side Block 2: Push your limits with TRX bicep curls and bench jumps, focusing on explosive movements for 20 seconds, followed by a 10-second rest. Complete three sets.
  • All Sides: Conclude the workout with accelerated lunges and squats with pulses, targeting both sides of the body for a well-rounded finish.

Elevate Your Fitness with Lift 45 Total Body 3:

OrangeTheory Lift 45 Total Body 3 is a powerful fitness program that condenses functional strength training into 45 minutes.

By incorporating various equipment such as dumbbells, medicine balls, BOSU balls, TRX straps, and workout benches, it offers a dynamic and effective workout that supports lean muscle growth, improves lifting form, and complements your overall fitness goals.

Orangetheory Lift 45: The Evolution of Total Body 2 and 3 Classes

Orangetheory Fitness offers a series of strength-focused classes known as Lift 45 Total Body 2 and Lift 45 Total Body 3, each designed to complement the high-intensity interval training (HIIT) of their 2G/3G classes.

Total Body 2 is an intermediate class that combines upper and lower body exercises for balanced muscle endurance and strength development.

Total Body 3, on the other hand, is the most advanced in the Lift 45 series, challenging participants with heavier weights and complex exercises for maximum muscular engagement and metabolic stimulation.

Main Difference Between orangetheory lift 45 total body 2 vs 3 

The main difference between the two is the intensity and complexity; Total Body 3 pushes the envelope with heavier lifting and lower repetitions, focusing on muscle gains and body sculpting.

These classes were created to enhance muscle mass and decrease body fat, a goal not fully attainable with HIIT alone.

Members of Orangetheory, particularly those who have experienced the original format of these classes, have voiced concerns over recent changes.

They feel that the classes have shifted towards more HIIT and less weightlifting, deviating from the initial heavy lifting focus that was instrumental in body sculpting.

The community has been advocating for a return to the original Lift 45 class formats, which emphasized low reps and very heavy weights, to achieve their desired strength training outcomes.

Orange Theory Lift 45 Total Body 3: Comprehensive Workout Breakdown by Me

Welcome to my breakdown of the Orange Theory Lift 45 Total Body 3 workout. This session is meticulously structured into four main blocks, each 6.5 minutes long, culminating in a challenging 2.5-minute finisher. Let’s dive into the details:

Today, I’m excited to share my experience with the Orange Theory Lift 45 Total Body 3 workout. Here’s how I tackled each segment of this rigorous routine:

Block 1: Starting Strong

  • I kicked things off with 8 weighted bench tap front squats, feeling the burn in every muscle of my lower body.
  • I then powered through 12 alternating weighted bench step-ups, giving myself a moment to rest only after both exercises were complete.

Block 2: Chest Challenge

  • I took on the TRX chest press, aiming for 8 reps with an explosive tempo that challenged my strength and speed.
  • Next, I did 12 bench chest flies, working on my chest muscles’ stretch and strength before resting.

Block 3: Unilateral Focus

  • I focused on my balance and power with 8 single-arm hip hinge weighted swings on each arm, which really tested my core stability.
  • I followed that with 12 weighted bridges, working on building strength in my lower back and glutes, and then took a well-deserved rest.

Block 4: Upper Body Endurance

  • I pushed my shoulders with 8 reps of single-arm weighted push presses on each side, feeling the intensity with each lift.
  • I added a touch of coordination by doing 12 alternating weighted around the world, and then took a breather.

Finisher: Pushing My Limits

  • I tested my core and endurance by progressively increasing reps of palms to elbows and alternating sprinter sit-ups, from 6 up to 12.
  • If I finished before time, I held a plank, making sure to keep the energy high until the end.

Today’s Lift 45 Orangetheory Total Body 3 session was a true testament to my fitness journey. I’m proud to have completed it and am looking forward to my next session!

Take Your Fitness to New Heights with OrangeTheory:

Lift 45 Total Body 3 at OrangeTheory empowers you to unlock your full potential. With expert coaches guiding your journey and tailored routines designed for maximum impact, this comprehensive training program ensures you achieve remarkable results in a time-efficient manner.

Read: Does Orangetheory Heart Rate Monitor Work With Peloton?

FAQs Regarding lift 45 total body 3

Is Orange Theory good for weight loss?

Consistency, regular exercise, and creating a calorie deficit are key factors in achieving weight loss goals, and Orangetheory classes can be a beneficial part of that journey.

What is a lift 45 total body 3 class at Orangetheory?

Discovering the Lift 45 Class at Orangetheory: Ignite Your Strength and Sculpt Your Body Lift 45, the new 45-minute resistance training class by Orangetheory Fitness, is specifically crafted to enhance lean muscle, perfect form, and provide a well-rounded workout incorporating beneficial lifting and floor exercises. Unleash your strength and transform your body today!

What is lift 45 like?

Lift 45 is a specialized program that focuses on building and preserving lean muscle mass, improving your form, and injecting excitement into your fitness regimen. Discover the transformative benefits of Lift 45 today!

Do you lift weights at Orangetheory?

At Orangetheory, weightlifting is an integral part of the workout. Equip yourself with an array of tools including treadmills, WaterRowers, dumbbells, benches, TRX trainers, medicine balls, and BOSU trainers for a comprehensive fitness journey.


OrangeTheory Lift 45 Total Body 3 training is a game-changer in the realm of fitness. By incorporating resistance training, functional movements, and expert guidance, it elevates your workout routine, helping you achieve remarkable muscle growth, body fat reduction, and enhanced overall fitness.

Embrace the challenge, embrace the transformation, and embrace the power of Lift 45 Total Body 3.

This is Smith, Author of the All About Peloton Site. My Interest in Working Out In My Comfort Zone Urged Me To Buy A Peloton Bike. Since Then, I Am Using the Peloton To Stay in Shape. My Mind Clicked To Provide Knowledge About the Peloton To Others As Well Because I Have Been Using It For Several Years Now.

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