You’ve likely spotted those “Orangetheory Fitness” signs, perhaps in your hometown or during your travels, and wondered what those small-scale gyms are all about. With a focus on one-hour, full-body, heart rate-based workouts that combine cardio and strength training, it’s a workout that’s not for the exercise-adverse, but it’s certainly effective. Just ask the company’s Fort Lauderdale, Florida-based 67-year-old creator and co-founder, Ellen Latham.
“The beauty of Orangetheory Fitness is that our expert coaches will guide you on the correct way to perform these movements, which is the key to long-term success,” she reflects. But what is the key to her long-term success? Well, as it turns out, it’s a love for fitness that started in her youth and has continued into her late sixties.
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A Fitness Veteran
Latham explains that she has had the privilege of spending nearly 50 years in the fitness industry. It all started when she was inspired by her P.E. teacher and football coach father, who worked at the local high school. “Watching him positively impact so many lives sparked my passion to follow in his footsteps,” she shares.
Later, she earned her bachelor’s degree in physical education and a master’s degree in exercise science, “and I was able to foster my passion for group fitness as an instructor,” she adds. “This has always been my favorite form of fitness because it’s about more than the physical challenge. It’s about creating an environment where people feel inspired, supported and accountable, all within an hour.”
When she was 54 years old, Latham used her knowledge and drive to “create a new category of group fitness that would eventually become the Orangetheory Fitness brand,” which she considers one of her biggest fitness achievements.
“Since initially founding the brand alongside Dave Long and Jerome Kern, we have empowered millions of individuals, regardless of their fitness level, to improve their cardiovascular health and strength through our scientifically backed workouts,” she says.
Latham believes that exercise is truly the most powerful longevity drug you can take. It’s no wonder that the 67-year-old, soon to be 68, has a wide-ranging and challenging workout routine.
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Ellen Latham’s Workout Routine
Combining cardio and strength
“In any given week, I incorporate a mix of strength training and cardio intervals into my workout routine,” she says. “My cardio intervals are typically done on the treadmill, stationary bike and rower. For my strength routine, I focus on a combination of multi-joint exercises, which are great for building functional strength.”
She shares the steps to complete some of her favorite strength moves.
Squat to overhead press
Start with dumbbells at shoulder height. Perform a squat, then push through your heels to stand up while pressing the dumbbells overhead. This works your legs, core and shoulders.
Forward and backward lunge to bicep curl
Holding dumbbells, step into a forward lunge, perform a bicep curl, then step back to the starting position. Repeat with a backward lunge. This targets your legs, glutes and arms.
Single-arm row to triceps extension
With one hand on a bench and a dumbbell in the other, row the weight up toward your hip, then extend your arm back to work the triceps. This combination move strengthens your back and arms.
Burpees
From a standing position, drop into a squat, place your hands on the ground, jump your feet back into a plank, perform a push-up, jump your feet forward and then jump up. This full-body exercise is great for conditioning.
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Long workouts
“My routine includes cardio interval training and strength workouts three times a week for about 90 minutes per session,” she says. “I also incorporate walking twice a week, and one of those days is with a 15 to 20-pound weighted vest for 40 minutes on hills for added intensity.”
But it’s not all about tough workouts for Latham. She says that she’s also a firm believer in recovery and the benefits it offers. “I do a cold plunge and use a red-light bed twice a week, as well as an infrared sauna four times a week,” she says. “The combination of high-intensity physical activity and utilizing recovery technology helps me to stay strong and maintain overall wellbeing.”
Focus on core strength
Latham also centers on building her core strength. She achieves this by incorporating planks on a vibration plate, doing V-sits and back extensions and performing oblique rotation crunches on a stability ball. “Balance plays a big part in strengthening your core, so I also include lateral side bends on my Pilates barrel and exercises on a wobble balance trainer board and my power plate vibration machine,” she says.
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Latham’s Top Tips for Getting and Staying In Shape
“Staying in shape as we age is all about consistency, variety and making sure you’re doing things that truly benefit your overall health,” Latham says. “Cardiovascular health is one of my top priorities, and I’m a big believer in the power of interval training. Functional strength is just as important, too. Focusing on building and maintaining functional strength supports everyday activities and helps prevent injuries. Incorporating multi-joint exercises into your routine can keep your body strong and resilient.”
She goes on to say, “Finally, it’s important to find joy in your workouts. Whether it’s through group fitness classes like Orangetheory or simply walking outside, make sure you’re doing something that you love and that motivates you to keep moving.”
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