Orangetheory lift 45: All You Need to Know

Orangetheory Lift 45 is a 45-minute strength training class offered by Orangetheory Fitness studios. It focuses solely on weightlifting and floor exercises, providing members with a dedicated session to build and maintain lean muscle mass.

Orangetheory Fitness has introduced Lift 45, a revolutionary strength training class that complements their signature Orange 60 sessions. This 45-minute class is designed to cater to those seeking additional muscle-building alternatives and offers a targeted approach to strength training.

Here, I will explore the benefits, workout templates, scheduling, and how to book a Lift 45 class at Orangetheory.

Key Takeaways:

  1. Orangetheory Lift 45 is a 45-minute strength training class focusing on weightlifting and floor exercises.
  2. It complements the existing Orange 60 classes, providing members with a well-rounded fitness routine.
  3. Lift 45 incorporates various gym equipment, such as dumbbells, TRX straps, and medicine balls.
  4. Benefits of Lift 45 include improved muscle strength, increased calorie burn, reduced abdominal fat, and better heart health.
  5. The class includes different workout templates each week, targeting various muscle groups for a full-body workout.
  6. Lift 45 classes can be booked through the Orangetheory app, and there is no extra charge unless exceeding the monthly subscription limit.
  7. Lift 45 is suitable for individuals of all fitness levels and offers the opportunity to perfect lifting form and technique.
  8. Combining Lift 45 with regular Orangetheory classes can provide a balanced fitness routine that includes both cardio and strength training.

What Does an Orangetheory Lift 45 Workout Look Like?

Orangetheory Lift 45 classes are structured to provide an effective and engaging full-body workout. Each week, there are three different templates that rotate, offering a mix of upper and lower body exercises.

This variety ensures that members get a comprehensive workout, targeting different muscle groups throughout the week.

A typical Lift 45 class includes:

  • A 5-minute warm-up comprising stretches, core exercises, and a brief cardio element.
  • Four move sets, alternating between upper and lower body exercises, with appropriate rest intervals.
  • A finisher, which challenges participants to push their limits and complete the workout strong.
  • A cooldown that includes basic arm and leg stretches for recovery.

Lift 45 Templates: There are 3 Different Templates

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

Lift 45 Total Body 1 Template

Total of 5 blocks. Two blocks on each side at 5.5 minutes each block, ending with a 3-minute finisher block. All of the blocks are built back-to-back, so use the same weights for the first two exercises of each block; the third exercise is as many reps as you can get until collapse, then rest before doing it again.

  1. Warm-up (6 minutes):
    • Dynamic warm-up exercises to prepare the body for the workout.
  2. Floor Block 1 (5.5 minutes):
    • 10 Bicep Curls
    • 10 Low Rows
    • Bridge Low Row until fatigue
  3. Rower Block 1 (5.5 minutes):
    • 5 each side Weighted Suitcase Squat
    • 5 each side Weighted Lateral Lunges
    • Speed Squats until fatigue
  4. Floor Block 2 (5.5 minutes):
    • 10 Triceps Kickbacks
    • 10 Bench Chest Fly
    • Tricep Push-ups until fatigue
  5. Rower Block 2 (5.5 minutes):
    • 5 each Hollow Hold Chest Press
    • 10 Palms to Elbows
    • Hold High Plank until fatigue

Cool Down:

  • Basic arm/shoulder stretches (e.g., stretch the arm across the body and pull).
  • Basic leg stretches (e.g., quad stretch, lunge).

Read More: Orangetheory Inferno Workout: Template, Strategy and Tips

Lift 45 Total Body 2 Template

Total Body 2 is another template used in Orangetheory Lift 45 classes. It also focuses on working both the upper and lower body with a variety of exercises to challenge and strengthen different muscle groups. Here’s a sample workout for Lift 45 Total Body 2

Warm-up – 6 mins:

The warm-up phase is crucial to prepare your body for the upcoming workout. It helps increase blood flow to the muscles, improves flexibility, and reduces the risk of injury.

The warm-up for this Lift Total Body 2 class likely includes a combination of dynamic stretches and light cardio exercises to get your heart rate up.

Block 1 – 7 mins:

In this block, you’ll focus on the upper body with two exercises:

  1. Single Arm Chest Press: Perform 6-8 repetitions on each arm. Lie on a bench or the floor, holding a dumbbell in one hand at chest level. Push the dumbbell upward until your arm is fully extended and then lower it back down with control.
  2. Power Push-Up: Perform 10 repetitions. These are likely explosive push-ups that involve pushing off the ground with enough force to lift your hands off momentarily. If you find power push-ups too challenging, you can modify them by doing regular push-ups.
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Block 2 – 7 mins:

This block focuses on lower body exercises:

  1. Alternating Goblet Reverse Lunge: Perform 6-8 repetitions on each leg. Hold a dumbbell close to your chest (goblet position) and take a step back into a reverse lunge. Alternate legs for each repetition.
  2. Alternating Jump Lunge: Perform 10 repetitions on each leg. Perform regular lunges but add a jump in between lunges to switch legs in mid-air. It’s a more intense version of the reverse lunge.

Block 3 – 6 mins:

For this block, you’ll engage your back and core muscles:

  1. Bird Dog Low Row: Perform 6-8 repetitions on each side. Get into a tabletop position (hands and knees) and extend one arm and the opposite leg simultaneously. Hold a dumbbell in your free hand and pull it up toward your torso, engaging your back muscles. Alternate sides for each repetition.
  2. TRX Low Row (Explosive Tempo): Perform 10 repetitions. Use TRX straps anchored above you and perform rows with an explosive tempo, pulling yourself up quickly and lowering down with control.

Block 4 – 6 mins:

The final block targets the lower back and hips:

  1. Suitcase Deadlift: Perform 6-8 repetitions. Stand with a dumbbell beside one foot, hinge at your hips, and lift the dumbbell by extending your hips and standing up tall. Lower the dumbbell back down with control. Repeat on the other side for each repetition.
  2. Hip Hinge Swing: Perform 10 repetitions. Hold a dumbbell with both hands in front of you and hinge at your hips while keeping a slight bend in your knees. Swing the dumbbell between your legs and then thrust your hips forward, using the momentum to swing the dumbbell up to shoulder height.

Finisher – 2.75 mins (3 rounds):

The finisher is a short, intense set to push your limits:

  1. Weighted Squat: Perform squats holding a dumbbell or kettlebell for 30 seconds.
  2. Jump Squat: Perform jump squats for 15 seconds. Jump explosively from the squat position and land softly before immediately jumping again.

Rest for 15 seconds between each round of the finisher.

Lift 45 Total Body 3 Template

Total Body 3 is yet another template used in Orangetheory Lift 45 classes, offering a different set of exercises and challenges for the total body. Here’s a sample workout for Lift 45 Total Body 3:


The warm-up helps prepare your body for the workout by increasing blood flow and flexibility. It includes the following exercises:

  1. Jog in Place: Perform a light jog without moving forward or backward, just lifting your knees high while staying in one spot.
  2. Plank Pushup Walk Out: Start in a plank position and then walk your hands out in front of you while maintaining a strong core and straight back. Walk your hands back to the plank position and repeat.
  3. Alternating Runner’s Lunge with Alt Arm Reach: Step one foot forward into a lunge position and reach the opposite arm overhead. Alternate legs and arms for each repetition.
  4. Good Morning with Arm Reach: Hinge at your hips while keeping your back flat and reach your arms forward. Return to the starting position and repeat.
  5. Walking Downward Dog: From a plank position, lift your hips up and back to form an inverted V shape (downward dog). Walk your feet in place to stretch your calves and hamstrings.
  6. 3 High Knees Switch: Perform three high knee raises while alternating legs in a quick motion.

Row Side Block 1:

This block involves exercises that focus on the rowing machine and core stability:

  1. Single Weight Deadlift (Right Side): Stand on one leg while holding a dumbbell or kettlebell with your opposite hand. Hinge at your hips to lower the weight toward the ground while keeping your back flat. Stand back up and repeat on the same side for 20 seconds.
  2. Single Weight Deadlift (Left Side): Repeat the same exercise on the opposite side for 20 seconds.
  3. Plank Shoulder Taps: Get into a plank position and tap one hand to the opposite shoulder while engaging your core to prevent your hips from rotating.
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Rest for 30 seconds and repeat the entire block for 3 rounds.

Row Side Block 2:

This block combines lower body and bicep exercises:

  1. Right Side Bench Step Up: Step one foot onto a bench or elevated surface and push through your heel to lift your body up. Step back down and repeat on the same side for 20 seconds.
  2. Left Side Bench Step Up: Repeat the same exercise on the opposite side for 20 seconds.
  3. TRX Bicep Curls: Use TRX straps or resistance bands to perform bicep curls, engaging your biceps to pull your body up.

Rest for 30 seconds and repeat the entire block for 3 rounds.

Floor Side Block 1:

This block targets the hips and core using a resistance band:

  1. Miniband Hip Raises: Place a resistance band just above your knees and lie on your back with your feet flat on the floor. Lift your hips off the ground while squeezing your glutes.
  2. Miniband Toe Reach: Stay in the same position and lift one leg off the ground while reaching your opposite hand toward your toes. Alternate legs for each repetition.

Rest for 20 seconds and repeat the exercises for 4 rounds.

Floor Side Block 2:

This block involves exercises for the upper body and cardio:

  1. Split Stance High Row (Right Side): Hold a dumbbell in one hand and step back into a split stance. Perform high rows, pulling the weight up towards your chest.
  2. Split Stance High Row (Left Side): Repeat the same exercise on the opposite side.
  3. Lateral Bench Hops: Stand next to a bench and hop sideways over it, landing softly and immediately hopping back to the starting position.

Rest for 30 seconds and repeat the entire block for 3 rounds.

All Sides (Finisher):

The finisher focuses on lunges and squats:

  1. Right Side Lunge Pulse: Step one foot to the side into a lunge position and pulse up and down slightly for 20 seconds.
  2. Left Side Lunge Pulse: Repeat the same exercise on the opposite side.
  3. Bodyweight Pulsing Squats: Perform pulsing squats, moving up and down slightly without fully standing up.

Rest for 10 seconds between exercises and repeat the finisher for 2 rounds.

Comparison: Orangetheory Lift 45 Total Body 1 vs. Total Body 2

The main difference between Lift Total Body 1 and Total Body 2 lies in the exercises within each block. While they share similarities and both provide a full-body strength training workout, they may offer slightly different variations in exercises to keep participants engaged and challenge different muscle groups.

Each class aims to improve strength, endurance, and overall fitness, providing participants with an effective and efficient 45-minute strength training session.

Participants can choose to attend either class based on their preferences and fitness goals, knowing they will get a well-rounded workout regardless of the specific template.

Similarities Between Lift 45 Total Body 1 and Total Body 2

  1. Both classes are part of the Orangetheory Lift 45 program, which focuses on 45-minute strength training workouts.
  2. Each class includes a warm-up to prepare the body for exercise and prevent injuries.
  3. Both classes involve multiple blocks, each targeting different muscle groups and exercises.
  4. The goal of both classes is to challenge participants’ strength, endurance, and power.
  5. Both classes incorporate a mix of equipment, such as dumbbells, kettlebells, TRX straps, and resistance bands, to provide a well-rounded strength training experience.
  6. The finishers in both classes are designed to push participants to their limits, offering a final challenge before cool-down and stretching.

Benefits of Orangetheory Lift 45

Lift 45 addresses the need for more strength-focused workouts among Orangetheory members. While the popular Orange 60 classes offer a mix of cardio and strength training, Lift 45 goes above and beyond to provide targeted muscle-building benefits. Some key advantages of Lift 45 include:

  1. Effective Muscle Building: With a focus on lifting weights and strength exercises, Lift 45 offers an excellent opportunity for muscle growth and maintenance, which is crucial for overall fitness and health.
  2. Increased Strength: Regular participation in Lift 45 classes can lead to improved strength and enhanced physical performance in daily activities.
  3. Efficient Calorie Burning: Though Lift 45 doesn’t have the same cardiovascular intensity as Orange 60, it still aids in calorie burning and contributes to a balanced fitness routine.
  4. Reduced Abdominal Fat: Strength training, as featured in Lift 45, has been shown to reduce abdominal fat and improve body composition.
  5. Enhanced Mobility and Flexibility: The exercises in Lift 45 help promote greater mobility and flexibility, making it an excellent addition to any fitness routine.
  6. Boosted Self-Esteem: Achieving strength and fitness goals in Lift 45 can boost confidence and overall self-esteem.
  7. Stronger Bones and Joints: Weight lifting is known to strengthen bones and joints, reducing the risk of osteoporosis and other related issues.
  8. Lower Injury Risk: Proper strength training techniques in Lift 45 can improve stability and reduce the risk of injuries in everyday life.
  9. Improved Heart Health: While not a cardio-focused class, Lift 45 can still contribute to better heart health and reduced risk of cardiovascular diseases.
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When are Lift 45 Classes at Orangetheory?

Lift 45 classes are scheduled to complement the existing Orange 60 classes, offering members the flexibility to choose between cardio-focused and strength-focused workouts.

During weekdays, Lift 45 classes are held during the day, with specific time frames varying by studio.

However, for those with daytime commitments, weekend options are available, with classes held in the evening after all the weekend sessions.

Many members prefer to take an Orange 60 class followed by an Orange Lift 45 class back-to-back on weekends for a well-rounded fitness experience.

Read More: Common Orange Theory Class Times And Schedule (Updated)

How to Book a Lift 45 Class at OTF?

Booking a Lift 45 class at Orangetheory is as easy as booking any other class through the Orangetheory app.

There is no extra charge for Lift 45 classes, and members can simply use their existing membership to book these strength training sessions.

Once booked, members can expect a full-body workout focusing on either upper body, lower body, or a combination of both, depending on the weekly template.


Are you completing 12 splat points in Lift 45 classes? Is that the goal?

The goal in Lift 45 is not to achieve a certain number of splat points. The primary focus is on perfecting exercises and lifting techniques, not on reaching specific heart rate zones.

Does the class focus on gaining splat points or do we have to wear our monitors?

The focus of Lift 45 is not on gaining splat points. Coaches encourage members to prioritize form and lifting heavier weights. Wearing heart rate monitors is optional, but the emphasis is on quality reps and strength training.

Is it recommended to do Lift 45 and a regular class on the same day?

Absolutely! Combining Lift 45 with a regular class can offer an added challenge and an opportunity to work different muscle groups.

Who should take Lift 45 classes?

Lift 45 classes are suitable for all fitness levels. While they offer effective strength training, those seeking specialized weight lifting with advanced equipment may find dedicated gyms more suitable.


Orangetheory Lift 45 offers a unique and effective way to incorporate strength training into your fitness routine. With its dedicated focus on weightlifting and floor exercises, members can reap the benefits of improved muscle strength, enhanced metabolism, and overall fitness.

By combining Lift 45 with regular Orangetheory classes, individuals can achieve a well-balanced and holistic approach to their fitness journey.

Whether you are a beginner or a seasoned fitness enthusiast, Lift 45 can be a valuable addition to your workout regimen.

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