Categories
Health and Lifestyle Workouts

The Titan Fitness Challenge – Week 6

The Titan Fitness Challenge. Week 6. Woman standing doing a cable rope pulldown. There is an American flag behind her. There is a full workout and it is written out below.

This week marks the end of the Titan Fitness Challenge – 6-weeks that we hoped improved your health and life. Way to go! Give yourself a pat on the back (at the end) for finishing the whole challenge.

If you’re just finding out about our Challenge, feel free to start at Week 1 of our Titan Fitness Challenge and complete the workouts on your own 6-week block! It’s never too late to get fit.

These workouts are part of our 6-week fitness challenge, where one of our top personal trainers put together a series of workout routines meant to challenge all fitness levels. Tweak the weights and rest times to your level of fitness.

Titan Fitness Challenge: Week 6

Day 1 Workout

Equipment needed:   

Workout:

  • Incline Dumbbell Bench Press | 3 x 10
  • Cable Chest Flys | 3 x 10
    • Alternative exercise: Dumbbell Chest Flys
  • Reverse Cable Flys | 3 x 10
    • Alternative exercise: Reverse Dumbbell Flys
  • 1-Arm Row (Each arm) | 3 x 10

Conditioning: 3 Rounds:

  • 30 sec. Plank
  • 15 sec. Side Plank (Each side)
  • 50 Jumping Jacks

Day 2 Workout

Equipment needed: 

  • Set of Dumbbells

Workout:

  • Dumbbell Split Squat (Each leg) | 3 x 10
  • Dumbbell Goblet Squat | 3 x 10, (2 x 1 Tempo)
    • Take 2 seconds to lower the weight, and a 1 second pause at the bottom
  • Dumbbell Straight Leg Deadlift | 3 x 8

Conditioning: 20 – 15 – 10

Do 20 reps of each exercise, then 15, then 10

  • High Plank Opposite Knee to Elbow
  • Jump Squats

Day 3 Workout

Equipment needed: 

Workout:

  • Barbell Overhead Press | 3 x 10
  • Dumbbell Lateral Raise | 3 x 10
  • 1-Arm Row (Each arm) | 3 x 10
  • Dumbbell Curls | 3 x 10

Conditioning: For Time (Finish As Fast As Possible)

  • 50 Jumping Jacks
  • 40 Walking Lunges
  • 30 Sit Ups
  • 20 Box Jumps
  • 10 Burpees

Day 4 Workout 

Equipment needed: 

Workout:

  • Hyper Extension | 3 x 10
  • Kettlebell Goblet Step Through Lunges | 3 x 5
    • 1 rep is forward and reverse lunge
  • Kettlebell Goblet Squat | 3 x 10

Conditioning:

  • 1 Mile Run
  • 50 High Plank Shoulder Taps
    • Opposite hand to opposite shoulder

Day 5 Workout 

Equipment needed: 

Workout:

  • 1-Arm Dumbbell Push Press (Each arm) | 3 x 10
  • Barbell Row | 3 x 10
    • Alternative exercise: Dumbbell Row
  • Cable Tricep Rope Extension | 3 x 10
    • Alternative exercise: Dumbbell Kickback
  • Dumbbell Curls (Each arm) | 3 x 10

Conditioning:

Partition any way, meaning any order and rep scheme

  • 1 Mile Run
  • 50 Doulbe Unders or 100 Jumping Jacks
  • 50 Burpees
  • 50 Sit Ups

Congratulations. You made it to the finish line. Now that you’ve completed the last week of the Titan Fitness Challenge, don’t let your momentum slip away! Go check out our workouts playlist on YouTube, pick a workout, and keep up the great work!

Visit our Instagram to see how others did, and remember to post your own pictures! Use the hashtag #TitanFitness30DayChallenge and you could be featured on our Instagram! Once again, congratulations on finishing the Titan Fitness Challenge!

Categories
Health and Lifestyle Workouts

The Titan Fitness Challenge – Week 5

The Titan Fitness Challenge. Week 5. Woman on a seat doing a lat pulldown. There is a full workout and it is written out below.

You’ve made it past the halfway point and you’re almost to the finish line. Congratulations! This week we have new exercises, such as Zottman Curls, to challenge you while providing a fun and effective workout.

At Titan, we believe that fitness is for everyone, and shouldn’t be overwhelming to begin. So, if you’re finding out about us, feel free to start at Week 1 of our Titan Fitness Challenge and work your way here! It’s never too late. These workouts are part of our 6-week fitness challenge, where one of our top personal trainers put together a series of workout routines meant to challenge all fitness levels. Tweak the weights and rest times to your level of fitness.

Titan Fitness Challenge: Week 5

Day 1 Workout

Equipment needed:   

Workout:

  • Flat Dumbbell Bench Press | 4 x 6 , (2 x 1 Tempo)
    • Take 2 seconds to lower the weight, and a 1 second pause at the bottom
  • Seated Dumbbell Overhead Tricep Extension | 3 x 10
  • Lat Pulldown Machine (Supinated Grip) | 3 x 12
    • Alternative exercise: Chin Up
  • Zottman Dumbbell Curls | 3 x 10

Conditioning: 3 Rounds:

  • 10 Dumbbell Strict Presses
  • 20 Jumping Jacks
  • 30 sec Hollow Hold

Day 2 Workout

Equipment needed: 

Workout:

  • Dumbbell Walking Lunge (Each leg) | 3 x 10
  • Reverse Hyper Extension | 3 x 10
  • Dumbbell Squat | 3 x 10, (2 x 1 Tempo)
    • Take 2 seconds to lower the weight, and a 1 second pause at the bottom

Conditioning: 3 Rounds:

  • 30 Mountain Climbers
  • 15 Sit Ups

Day 3 Workout

Equipment needed: 

Workout:

  • Seated Dumbbell Overhead Press | 4 x 6
  • Seated Dumbbell Reverse Flys (Each arm) | 3 x 10
  • 1-Arm Kettlebell Bent Over Row | 3 x 10, (2 x 1 Tempo)
    • Take 2 seconds to lower the weight, and a 1 second pause at the bottom
  • EZ Bar Skullcrushers | 3 x 10

Conditioning: 20 – 15 – 10

Do 20 reps of each exercise, then 15, then 10

  • High Plank Opposite Knee to Elbow
  • Jump Squats

Day 4 Workout 

Equipment needed: 

Workout:

  • Kettlebell Goblet Squat | 3 x 10
  • Dumbbell Box Step Ups (Each leg) | 3 x 8
  • Straight Leg Deadlifts | 3 x 10

Conditioning: 3 Rounds:

  • 10 Push Ups
  • 15 Ab Bicycle Kicks

Day 5 Workout 

Equipment needed: 

  • Barbell
  • Kettlebell
  • Cable Machine or Lat Pulldown with Rope Extension

Workout:

  • Barbell Row | 3 x 10
    • Alternative exercise: Dumbbell Row
  • Kettlebell Horn Curls | 3 x 10
  • Push Ups | 3 x 15-20
  • Cable Tricep Rope Extension | 3 x 10
    • Alternative exercise: Dumbbell Kickback

Conditioning: 10 min. AMRAP

  • 10 Sit Ups
  • 10 Box Jumps or Step Ups
  • 5 Burpees

You’ve completed Week 5 of the Titan Fitness Challenge. Just one more week until you’ve finished the entire 6-week Challenge! Congratulations on making it this far. If you’re struggling to finish your workouts, consider lowering your weight or resting for more time in between sets.

Visit our Instagram to see how others are doing, and please remember to post your own pictures! Use the hashtag #TitanFitness30DayChallenge and you could be featured on our Instagram!

Categories
Health and Lifestyle Workouts

The Titan Fitness Challenge – Week 4

The Titan Fitness Challenge. Week 4. Woman on a seated stationary bench using dumbbells to do shoulder presses. There is a full workout and it is written out below.

Now starts the home stretch of the Titan Fitness Challenge – Week 4. When you finish this week, you’ll be more than 50% done, and can take away a renewed sense of motivation. Don’t give up now!

If you’re just finding out about our Challenge now, it’s never too late to get involved! Start by completing the first week of our Titan Fitness Challenge. These workouts are part of our 6-week fitness challenge, where one of our top personal trainers put together a series of workout routines meant to challenge all fitness levels. Tweak the weights and rest times to your level of fitness.

Titan Fitness Challenge: Week 4

Day 1 Workout

Equipment needed:   

Workout:

  • Incline Dumbbell Bench Press | 3 x 8
  • Banded Pull Aparts | 3 x 12
  • Lat Pulldown Machine | 3 x 12
    • Alternative exercise: Pull Up
  • Cable Chest Flys | 3 x 10
    • Alternative exercise: Dumbbell Chest Flys

Conditioning: 20 – 15 – 10

Do 20 reps of each exercise, then 15, then 10

  • Jumping Jacks
  • Crossbody V Ups

Day 2 Workout

Equipment needed: 

Workout:

  • Barbell Reverse Lunge (Each leg) | 3 x 8
  • Reverse Hyper Extension | 3 x 10
  • Kettlebell Goblet Squat | 3 x 10

Conditioning: 8 Min AMRAP

  • 15 Jump Rope Double Unders
  • 30 sec Plank
  • 5 Burpees

Day 3 Workout

Equipment needed: 

  • Set of Dumbbells

Workout:

  • Dumbbell Overhead Press | 3 x 10
  • Dumbbell Upright Row | 3 x 10
  • Dumbbell Curls (Each arm) | 3 x 10
  • Dumbbell Tricep Kickback (Each arm) | 3 x 10

Conditioning: 3 rounds

  • 30 second side planks (30 seconds each side)
  • 30 Mountain Climbers

Day 4 Workout 

Equipment needed: 

Workout:

  • Kettlebell Goblet Step Through Lunges (Each leg) | 3 x 5
    • 1 rep is forward and reverse lunge
  • Reverse Hyper Extension | 3 x 10
  • Dumbbell Box Step Ups (Each leg) | 3 x 8

Conditioning:

  • 1 Mile Run
  • Flutter Kicks | 3 x 50

Day 5 Workout 

Equipment needed: 

  • Set of Dumbbells
  • Barbell

Workout:

  • Overhead Barbell Press | 3 x 10
  • 1-arm Dumbbell Row (Each arm) | 3 x 10
  • Dumbbell Lateral Raise (Each arm) | 3 x 10
  • Dumbbell Reverse Flys | 3 x 10

Conditioning: 3 Rounds

Rest 1 Minute Between Rounds

  • 10 Dumbbell Thrusters
  • 20 Second Hollow Hold
  • 30 Jumping Jacks

That ends our fourth week of the Titan Fitness Challenge. Once again, congratulations on getting more than halfway through to the end!

If you’re struggling to finish your workouts, consider lowering your weight or resting for more time in between sets. If you feel like giving up, remember how far you’ve come to make it to Week 4.

Visit out Instagram to see your fellow challenger’s progress – and please remember to post your own pictures! Use the hashtag #TitanFitness30DayChallenge and you could be featured on our Instagram!

Categories
Health and Lifestyle

Fitness Resolutions: 22 Goals for 2022

Let’s all treat 2021 like it was the warm-up for our 2022. We all learned a lot about how to get in kick-butt at-home workouts, and how to build the perfect home gym. Now it’s time to put that into practice and commit to a healthier 2022. Here are 22 resolutions to kick the year into gear! If you happen to do one or all of them, let us know by tagging us on Instagram at @betitanfit.  

KICKSTART YOUR NEW YEAR BY… 

  1. Writing a mindful daily routine  

A written routine will have you motivated from the moment your feet hit the floor and keep you from wasting any time during your day. It helps you focus and keeps you going throughout the day.  

Start by setting an alarm for the same time each day, preferably when you have some ‘quiet’ time. Use that time to write out your day’s schedule, affirmations, and whatever else you think will help! 

  1. Ditching the scale

Instead, go by how you feel and how your clothes fit.

If you spend too long focusing solely on the numbers on a scale, you will never see progress made anywhere else. Focus on the positives of getting stronger and builder a healthier body rather than what the scale tells you. Remember, muscle weighs more than fat! 

A man at the top of a deadlift rep, looking intense.
  1. Being consistent 

You started off 2021 by working out, every single day. You were on track to hit all those resolutions! Then you missed a workout because you were tired. Then two more the week after that because you were sore. But you’ve been working out every day, so it shouldn’t matter. You were still on track to hit your goals…right?  

Sound familiar?  

So often we start telling ourselves we need to work out every day, only to burn out a week later. Start small by committing to working out 2 or 3 days a week and work up from there. Increase your commitment when you can sustain a new schedule for 2 months minimum. Don’t wait for motivation, aim for discipline to crush those resolutions. An easy way to start is to find a challenge or workout program that has your days planned for you, like the 6-week Titan Fitness Challenge. The challenge can be adjusted as needed to meet your level of fitness and goals.

  1. Improving your form  

Focus more on using proper form and less on lifting more weight, even if that means lifting less to achieve better mechanics. Master the proper forms first, and then work your way up slowly while keeping your technique clean! Your joints will thank you, and the (new and improved) results will follow! 

A man has a slam ball raised above his head, poised to throw it on the ground. He is standing on his toes, fully extended.
  1. Learning new moves 

A fun goal is to learn new movements– such as pistol squats, Turkish getup, or weighted ball slams! Plus, using new equipment like kettlebells and slam balls is fun! 

  1. Trying a new workout  

Keep your workouts interesting by testing out a new workout split or training type: German volume training, push/pull, 5X5, etc. 

  1. Being mindful of what you put in your body  

Make a renewed commitment to eat whole foods while avoiding overly processed snacks. Just cutting out one can of soda or bag of chips a day can have a ripple (no pun intended) effect on your overall health.  

  1. Walking 10K steps daily  

Aim for 10,000 steps a day – even on rest days. Anything over 10,000 steps a day goes directly towards your fitness goals.  

  1. Resting (Yes! Really!) 

You’ve heard it 1 million times before, but you can’t pour from an empty cup. Set aside time to rest and relax so you can make sure that your fitness resolutions and goals are sustainable.  

  1. Consuming food, not media  

Sit down to eat every meal without any electronics or distractions. Have a family meal at a table, instead of on the couch.  

  1. Stretching 

It’s great to keep in shape and work out those muscles, but flexibility will give you sustainability and movement for a long healthy life. Issues with range of motion? Try using resistance bands for an improved stretching experience. 

A woman on a fan bike, looking directly at the camera.  We can see her from the quadriceps and above.
  1. Getting your heart rate up  

Work in some sort of cardio and get your heart rate up at least three times a week. This is where HIIT mixed with weight training is a stellar option. Too cold outside to run? Investing in a piece of cardio equipment like a fan bike or a rower is a smart idea to stay warm while staying fit. 

  1. Journaling  

Write down your goals and continue to document what you have done and how you feel throughout your fitness journey. By documenting all that you accomplish, you will be able to see a shift in mindset and have you will be able to see how far you have come. 

A woman carries a metal object during a Spartan Race. The object says 'TITAN' on it.
  1. Signing up for an event 

If you need deadlines to keep you motivated, find a local event like a 5k, Spartan Race, or a 30-Day challenge and sign up!  

Having an event or challenge in mind, and even paying money for it, will keep you energized to reach your goals. The sense of community these events foster brings more enjoyment, satisfaction, and desire to achieve your goals. 

  1. Creating a space in your home to workout 

If a gym is not in the cards, you can still find a designated space for your gym. It can be a spare bedroom, your garage, or even your living room after the kids go to bed.  A home gym package like the Titan Space Saver Starter Package helps to provide gym essentials while maximizing space efficiency.

  1. Buying some new gear 

This is a fun one! Commit to yourself, your workout, and your goals by buying some new gear. It can be as small as a new water bottle or towel, or as large as a new power rack. Whatever you choose, make sure if energizes you and reminds you of your goals whenever you use it. 

Related Article: How to Elevate Your Home Gym Experience.

  1. Strengthening Your Core 

Even if it is just one exercise, abs are something that you can work out every single day. Building a strong core is important to be able to keep moving, prevent injury, and help your balance. A stronger core means better balance and stability, which improves all areas of your life! 

A woman sitting on the ground, against a wall.  She is drinking from a water bottle in her right hand.  Her left hand is resting on a slam ball. A towel is draped over her left shoulder.
  1. Hydrating, hydrating, and hydrating some more!  

Be mindful of how much water and electrolytes you are consuming throughout the day, especially before and after workouts. Get a specific water bottle where you can keep track of how many times you fill that up a day.  

The U.S. National Academies of Sciences, Engineering, and Medicine states that women should aim for about 91 ounces of water each day, and men, 125 ounces.

Remember: your body is composed mostly of water, so it’s important to keep those stores up!

  1. Aiming for 7-8 hours of sleep every night  

This may not always be easy or work out with your schedule, but aim for at least 7 hours of solid sleep every night. Getting enough rest will have you feeling refreshed and ready set you up for success the next day. 

Getting adequate amounts of quality sleep has numerous health benefits across many areas of life. To name a few:

  • Getting sick less often
  • Helping with mental health
  • Building new muscle (and helping them grow bigger after a workout!)
  1. Doing one new activity a month 

There are so many activities that get your heart rate up – basketball, tennis, paddle boarding, etc. Choose one a month and enjoy the exercise while mixing up your routine.  

Two men doing pushups on slam balls, side by side, looking at the camera
  1. Inviting a friend to join you 

Invite one new friend every month to workout with you. This is a great plan for accountability and to spread the love of health and fitness. 

  1. Planning for the week 

Try to plan your week as a whole rather than scrambling to make plans the day of. If your goal is to work out three times a week, choose the days ahead of time. Once you have set a schedule, it’s easier to hold yourself accountable. 

Using a paper calendar can help you visualize your month, and can help you keep track of your progress over time. A scheduling app (or even just the native Calendar app on your smart phone) with reminders can help keep you focused.

Bonus! (for those of us with kids) – get your kids involved with one (or more) of these resolutions (signing kids up for an obstacle course sounds fun!) and start good habits young! 

NOW WHAT? AND A WORD OF ADVICE… 

If you’ve been able to consistently apply one or more of these goals and resolutions to your life, congratulations! You’ve successfully completed one of your 22 fitness resolutions for 2022.  

So now what?  

One thing we suggest: documenting your journey and sharing it with others! Taking before and after photos or keeping a log of your progress can bring great satisfaction and a renewed drive to achieve even more in 2023.  Sharing your success stories with others builds a sense of community, accountability, and can motivate them to achieve their own goals. Even if you don’t share your progress, having evidence of your progress to look back on is rewarding on its own.  

Happy 2022! 

Categories
Health and Lifestyle Workouts

The Titan Fitness Challenge – Week 3

The Titan Fitness Challenge. Week 3. Person on a weight bench using a dumbbell with a single arm curl. There is a full workout and it is written out below.

Now starts Week 3 of The Titan Fitness Challenge. Since you’ve successfully completed Weeks 1 and 2 of the Challenge, you’ve built consistent and healthy habits. Congratulations! At the end of this week, you’ll be halfway done with the challenge, so don’t give up now!

If you’re just joining us now, it’s never too late to start the first week of our Titan Fitness Challenge. These workouts are part of our 6-week fitness challenge, where one of our top personal trainers put together a series of workout routines meant to challenge all fitness levels. Tweak the weights and rest times to your level of fitness.

Titan Fitness Challenge: Week 3

Day 1 Workout

Equipment needed:   

Workout:

  • Incline Dumbbell Bench Press | 4 x 6
  • Incline Dumbbell Chest Flys | 4 x 12
  • 1-Arm Dumbbell Row (Each arm) | 4 x 10
  • Reverse Dumbbell Flys| 4 x 10

Conditioning: 4 Rounds

  • 100m Sprints

Day 2 Workout

Equipment needed: 

Workout:

  • Kettlebell Goblet Step Through Lunges (Each leg) | 3 x 5
    • 1 rep is forward and reverse lunge
  • Dumbbell Straight Leg Deadlift | 3 x 10
  • Yoga Push Ups | 5 after each set of Deadlifts
  • Barbell Squat | 3 x 10
    • Alternative exercise: Kettlebell Goblet Squat

Conditioning: 3 Rounds

  • 10 Push Ups
  • 15 Ab Bicycle Kicks

Day 3 Workout

Equipment needed: 

  • Set of Dumbbells
  • Barbell 

Workout:

  • Dumbbell Shoulder Press | 3 x 8
  • Barbell Row | 3 x 12
    • Alternative exercise: Dumbbell Row
  • Dumbbell Hammer Curls (Each arm) | 3 x 10
  • Dumbbell Overhead Tricep Extension (Each arm) | 3 x 10

Conditioning: 15 – 12 – 9

Do 15 reps of each exercise, then 12, then 9

  • Burpees
  • Box Jumps or Step Ups
  • Sit Ups

Day 4 Workout 

Equipment needed: 

  • Kettlebell

Workout:

  • Kettlebell Goblet Step Through Lunges (Each leg) | 3 x 5
    • 1 rep is forward and reverse lunge
  • Kettlebell Russian Swings | 3 x 12
  • Lying Supermans | 3 x 10

Conditioning: 2 Rounds

  • 50m Walking Lunges
  • 50m Bear Crawl

Day 5 Workout 

Equipment needed: 

Workout:

  • 1-Arm Farmer’s Carry (holding on each side) | 3 x 50m hold
  • 1-arm Overhead Kettlebell Carry (holding on each side) | 3 x 50m hold
  • EZ Bar Curl | 3 x 10
  • Cable Tricep Rope Extension | 3 x 10
    • Alternative exercise: Dumbbell Kickback

Conditioning:

  • Burpee Box Jumps: 10, 8, 6
  • Lemon Squeezer: 20, 16, 12
    • Partition anyway you choose, meaning an order and rep scheme

That brings us to the end of our third week of the Titan Fitness Challenge. Congratulations on making it this far – you’re halfway through!

If you’re struggling to keep up, consider lowering your weight or resting more in between sets – but whatever you do, don’t give up or quit now!

Visit out Instagram to see your fellow challenger’s progress – and please remember to post your own pictures! Use the hashtag #TitanFitness30DayChallenge and you could be featured on our Instagram!

Categories
Health and Lifestyle Workouts

The Titan Fitness Challenge – Week 2

The Titan Fitness Challenge. Week 2. Person on a plyometric box and using a kettlebell. There is a full workout and it is written out below.

Welcome back to Week 2 of The Titan Fitness Challenge! With the first full week in the books, it’s crucial to push forward and practice consistency in your fitness journey. Now is not the time to take a break, continue pushing yourself, and get into the habit of challenging yourself.

It’s okay if you missed the first week of the challenge, you can always go back to that set of workouts. This is part of our 6-week fitness challenge, where we had one of our top personal trainers put together a series of workout routines meant to challenge all fitness levels. Join us as we strive to continually better ourselves and accomplish all the challenges that come our way.

Titan Fitness Challenge: Week 2

Day 1 Workout

Equipment needed:   

Workout:

  • Alternating Dumbbell Flat Bench Press | 3 x 8 each arm
  • Barbell Row | 3 x 12
    • Alternative exercise: Dumbbell Row
  • Cable Rope Tricep Extension | 3 x 10
    • Alternative exercise: Dumbbell Kickback
  • Cable Rope Curls | 3 x 10
    • Alternative exercise: Dumbbell Curl

Conditioning: 3 Rounds

  • 100m 1-Arm Kettlebell Farmer’s Carry
  • 20 Low Side Plank Reaches | 10 each side

Day 2 Workout

Equipment needed: 

Workout:

  • Kettlebell Goblet Reverse Lunges | 3 x 10 each leg
    • This exercise can be done holding a single dumbbell
  • Kettlebell Russian Swings | 3 x 10
  • Kettlebell Goblet Squat | 3 x 10
    • (Tempo 2 x 1) 2 seconds lower, 1 second pause at bottom

Conditioning: 10 min AMRAP

  • 2 Hanging Knee Raises
  • 2 Box Jumps or Step Ups
  • 30 Jump Rope Double Unders
  • 4 Hanging Knee Raises
  • 4 Box Jumps or Step Ups
  • 30 Jump Rope Double Unders
    • Continue adding 2 reps after each set. Jump Rope remains the same.

Day 3 Workout

Equipment needed: 

Workout:

  • Standing Dumbbell Push Press | 3 x 12, 10, 8
    • Increase weight after each set
  • Lat Pull Down Machine | 3 x 10
    • Alternative exercise: Pull Up
  • Standing Cable Reverse Flys | 3 x 10
    • Dumbbell Reverse Flys

Conditioning: 3 Rounds

  • 25 Mountain Climbers
  • 50m Bear Crawl

Day 4 Workout 

Equipment needed: 

  • Set of Dumbbells
  • Workout Bench or Plyometric Box
  • Kettlebell

Workout:

  • Dumbbell Squat | 3 x 10
  • Dumbbell Straight Leg Deadlift | 3 x 10
    • Yoga Push Ups | 3 x 10
      • 5 reps immediately after each Deadlift set
  • Dumbbell Box Step Ups | 3 x8 each leg

Conditioning: 20-15-10

  • Jumping Jacks
  • Kettlebell High Plank Drag Throughs
    • 20 of everything, then 15, then 10

Day 5 Workout 

Equipment needed: 

  • Set of Dumbbells

Workout:

  • Dumbbell Curl to Press | 3 x 10
  • Dumbbell Lateral Raises | 3 x 10
  • Dumbbell Bent Over Row | 3 x 10
  • Dumbbell Kickback | 3 x 10

Conditioning:

  • 1 Mile Run
  • 50 Double Unders or 100 Jumping Jacks
  • 50 Burpees
  • 50 Sit Ups
    • Partition anyway you choose, meaning an order and rep scheme

This concludes the second week of the Titan Fitness Challenge! Continue to check back each week for the next set of workouts for this series. Don’t forget to post pictures of yourself participating in the Titan Fitness Challenge. If you tag us @betitanfit and use the hashtag #TitanFitness30DayChallenge, you may be featured on our Instagram page!

Categories
Health and Lifestyle Workouts

The Titan Fitness Challenge – Week 1

The Titan Fitness Challenge. Week 1. This is a workout plan that is laid out in the copy below the image.

We’ve all heard it before, “With the New Year comes a new YOU!” It’s an age-old tradition to start the new year off with a few New Year’s Resolutions. The idea of these resolutions is to challenge yourself to be better than you were the year before. They can range from mental and mindset changes to more physical ones. One of the most common resolutions is “I want to work out more.” Here at Titan Fitness, we are all for that! And if your New Year’s Resolution is similar to that, we have just the thing to help you get started. We met with one of our top personal trainers to put together a 6-week fitness challenge that will help you get started on your resolution journey. 

Titan Fitness Challenge: Week 1

Day 1 Workout

Equipment needed:   

Workout:

  • Dumbbell Flat Bench Press | 3 x 10
  • Dumbbell Flat Chest Flys | 3 x 10
  • Lat Cable Pulldowns | 3 x 10
    • Pull-Ups are a great alternative if you do not have a cable machine. And for an added challenge, you can try weighted Pull-Ups using a weighted vest.
  • Barbell Curl | 3 x 10

Conditioning: 3 Rounds

  • 10 Burpees
  • 15 Sit-Ups

Day 2 Workout

Equipment needed: 

Workout:

  • Kettlebell Goblet Squat | 3 x 10
    • If you do not have a kettlebell, this exercise can also be done holding a single dumbbell
  • Banded Lateral Slides | 3 x 10
    • Place the bands around your ankles
  • Kettlebell Deadlift | 3 x 10
  • Body Weight Walking Lunges | 3 x 10

Conditioning: 4 Rounds

  • 30 seconds on the Fan Bike
    • Alternative exercise:  30 seconds of Jump Rope Double Unders
    • Rest 1 minute, then repeat

Day 3 Workout

Equipment needed: 

  • Workout Bench
  • Set of Dumbbells
  • Workout Bands 

Workout:

  • Seated Dumbbell Shoulder Press | 3 x 10
  • Seated Dumbbell Lateral Raised | 3 x 10
    • Keep the weight light and the movements controlled
  • 1-Arm Dumbbell Row | 3 x 10
    • Pull elbow through hip
  • Banded Pull Aparts | 3 x 10
    • Keep arms straight and in front of you

Conditioning: 20-15-10

  • Mountain Climbers
  • Ab Bicycle Kicks
    • This means you will do 20 reps of each movement, and once you have completed that first set, you will then do 15 reps of each exercise, and then so on

Day 4 Workout 

Equipment needed: 

Workout:

  • Dumbbell Straight Leg Deadlift | 3 x 10
  • Dumbbell Split Squat | 3 x 10
  • Single Leg Elevated Glute Bridge | 3 x 10

Conditioning: 12 Min AMRAP

  • 5 Yoga Push Ups
  • 10 Box Jumps or Step ups
  • 15 Double Unders or 30 Jumping Jacks
  • 20 High Plank Shoulder Taps
    • As Many Rounds As Possible

Day 5 Workout 

Equipment needed: 

  • Incline Weight Bench
  • Set of Dumbbells
  • Cable Machine
    • Dumbbells can be used as an alternative to the Cable Machine

Workout:

  • Incline Dumbbell Bench Press | 3 x 8-12
  • 1-Arm Cable Row | 3 x 8-12
    • Alternative exercise: 1 Arm DB Row
  • Seated Dumbbell Lateral Raises | 3 x 10

Conditioning:

  • 1 Mile Run
  • 50 Double Unders or 100 Jumping Jacks
  • 50 Burpees
  • 50 Sit Ups
    • Partition anyway you choose, meaning an order and rep scheme

This concludes the first week of the Titan Fitness Challenge! Stay tuned as we will publish the next week’s challenge soon. Don’t forget to post pictures of yourself participating in the Titan Fitness Challenge. If you tag us @betitanfit and use the hashtag #TitanFitness30DayChallenge, you may be featured on our Instagram page!

Categories
Workouts

Master Chest Day with the Perfect Chest Warm-Up

Male on a workout incline bench lifting 135 pounds of weight

We all have our favorite day at the gym, but let’s be honest it’s hard to beat Chest Day! To many, the routine is simple: hop on a bench and lift heavy. But what is oftentimes overlooked is the all-important warm-up. Sure, you could slap on a few 45lbs plates to a barbell and do a quick set of 10, but is that really considered a warm-up? A warm-up benefits you not only by helping avoid injuries but is also a top way to improve your overall performance. Coach Chris Lane, a loyal Titan Fitness customer, and Certified Personal Trainer stopped by to talk about the benefits of warming up before you hit the bench.

An adequate warm-up should last 5-20 minutes and achieve the following:

  1. Elevated heart rate
  2. Increased respiratory rate
  3. Increased flexibility
  4. Stimulated CNS and neuromuscular systems

By priming ourselves for movement, our training becomes much more focused and efficient. An adequate warm-up also decreases risk for injury. For those of us still in a time crunch and ready to dive under the bar, here is a “quick and dirty” shoulder health, mobility, and bench activation sequence that will get you activated and ready to bench!

The Perfect Bench Warm Up:

Equipment Needed:

The Warm-up:

Each exercise is performed at one set with the recommended rep count. Once you complete an exercise, jump immediately to the next.

  1. Up and overs | Reps: 10
  • How to perform: Start by standing sideway to your bench so that it is positioned to your right, you are going to step up with your right leg and place it on the bench. You are then going to step up and bring your left leg on to the bench. Now that both feet are on the bench, you will step down to the right starting with your right leg and then follow with your left. You should now be positioned so that the bench is on your left. You will then repeat the process. This time you will start by stepping up with your left leg and placing it on the bench and then follow with your right. Once both feet are on the bench, you will step down to the left, starting with your left leg and then followed by your right. This is one rep. Continue until you have completed 10 reps on each side.

2. Halos Right & Left | Reps: 5 each side

  • How to perform: Halos can be performed with a medicine ball, weight plate, dumbbell, or kettlebell. Do not choose a heavy weight, as this is meant to loosen up the muscles, not strain them. You will begin by standing straight with your shoulders relaxed. Hold your weight of choice in front of you. Lift the weight slightly above your shoulders in front of your face. Now take the weight and begin moving to the left, making a slow circle all the way around your head. Keep the weight close to your head throughout the circle but move slowly as to not bump your head throughout the movement. Once the weight has made a complete circle around your head, do the same movement in the reverse direction.

3. Internal Rotations | Reps: 10 each side

  • How to perform: This exercise will be performed with either a light dumbbell or exercise band. If you are using an exercise band you MUST safely secure it to a stationary object that will not move when tension is applied to the band. Tuck your right elbow into your side. With your right hand, hold either the dumbbell or exercise band at waist height, in front of you. Tuck your right elbow into your side and at a slow, controlled speed, rotate your arm so that your right hand is now in front of your torso. Once you are in this position, slowly rotate the weight back out to the starting position. This is one rep. Repeat with both arms.

4. External Rotations | Reps: 10

  • How to perform: This exercise is similar to the internal rotations, but this time instead of rotating your arm so that it ends up in front of your torso, we will be rotating it away from your body. This will be performed with either a light dumbbell or exercise band. If you are using an exercise band you MUST safely secure it to a stationary object that will not move when tension is applied to the band. Tuck your right elbow into your side. With your right hand, hold either the dumbbell or weight band at waist height, in front of you. Tuck your right elbow into your side and at a slow, controlled speed, rotate your arm so that your right hand and forearm are now perpendicular to your body. Once you are in this position, slowly rotate the weight back out to the starting position. This is one rep. Repeat with both arms.

5. Overhead Slams | Reps: 10

  • How to perform: For this exercise, all you need is a medicine ball. Start by standing with your feet nearly shoulder-width apart. Grab your medicine ball with both hands and hold it over your head. With a slight bend in your knees, slam the medicine ball to the ground in front of you as hard as you can. Do not lean over the area that you slam the ball and be careful that the ball does not bounce back and hit you. Catch the ball on the bounce and repeat the motion, starting again with the ball over your head.

6. Chest Slams | Reps: 10

  • How to perform: For this exercise, all you will need is a medicine ball. Start by standing with your feet shoulder-width apart and a slight bend in your knees. With both hands on either side of the medicine ball, pull the ball up to your chest with your fingers pointing away from your body. Hinge at the waist so that your upper body is almost parallel to the floor. Now push the ball away from your body to the floor, as if you were doing a chest pass in basketball. Once the ball bounces back, catch it and do it again. Be careful not to let the ball bounce back and hit you. Choose a pace that you are comfortable with.

7. Barbell Pushup | Reps: 10

  • How to perform: Take your barbell and place it on the floor. If you have any 5 to 10 lbs. weight plates, place one on each side of the bar. Start by grabbing the bar with both hands, roughly shoulder width apart. Get into normal push up position, while still holding on to the bar, and perform a push up. Be careful to keep the barbell stable, as it will want to roll away during the push phase. Keeping the barbell under your shoulders adds additional core resistance.

8. Lat Stretch | 20 seconds

  • How to perform: For this exercise, you will need either a bench, chair, or exercise ball for support. Start by getting down on all fours and placing your support item in front of you. Fully extend both your right and left arm and place both of your hands on top of your support item. The outside of your hands should be resting on the support item with your thumbs facing the ceiling. Slowly begin pressing your chest towards the ground, as if you were trying to touch the ground with your chest. Hold for 20 seconds and then slowly pull yourself back up.

Now that you have completed your warm-up it’s time to tackle chest day. Always remember to lift with controlled movements and ask for a spotter whenever you are lifting weights over your body.

For more fitness tips follow @coachchrislane on Instagram.  #BeTitanFit

Categories
Equipment Guides

How to Choose the Right Types of Weights for You: Buyer’s Guide

If you want to start lifting weights, but don’t know which to buy, what size, or which kind, then this article is for you. We’re going to get you right on track when it comes to introducing weights into your workouts. Dumbbells, kettlebells, and barbells are great pieces of equipment that will elevate your fitness routine to the next level.

Guide to Buying Dumbbells for Beginners 


Dumbbells are a great introduction to lifting weights because they’re easy to use, are extremely versatile, and last a lifetime. There are 3 common types of dumbbells; rubber coated hex, neoprene, and adjustable. Here’s a brief breakdown of each:

Rubber Coated Hex Dumbbells: Ranging from 5 lbs to 50 lbs with easy-to-grip handles and black, shock-absorbing heads on either side, these particular dumbbells are perhaps the best weight sizes for beginners.

Neoprene Dumbbells: Usually Ranging from 5 lbs to 10 lbs with finger friendly handling, these dumbbells are a great option for those looking to incorporate an aerobic component to their weight training. And let’s be honest, the colorful neoprene coating makes them almost impossible to lose!

Adjustable Dumbbells: Ranging from 5 lbs to 100 lbs with the flexibility to tweak your training in a jiffy, these dumbbells will lift you to your desired fitness results: whether that be as a novice lifter, or an Olympic level athlete.

We recommend starting anywhere between 5 lbs and 20 lbs and then slowly increasing weight each week. Here’s an example: 


Dumbbell Bench Press: Week 1-3×8 at 20 lbs / Week 2-3×10 at 20 lbs / Week 3-3×8 at 25 lbs / Week 4-3×10 at 25 lbs

How to Buy the Right Kettlebell

While dumbbells are great for sculpting muscle and building strength, they may not be the best option for endurance training. Enter the kettlebell.

Cast Iron Kettlebells: No nonsense. No bells and whistles. Just a tool that works and is as durable as the day is long. Cast iron kettlebells are a solid piece of metal, with a wide handle, allowing you to use two hands if necessary.

Competition: If you’re looking to compete in a CrossFit competition in the future, then look no further. The competition kettlebell has a more square design. The handle is smaller than a cast iron kettlebell, designed to be used with just one hand. Ranging from 18 lbs to 88 lbs, these kettlebells will build your body into a WOD machine!

Adjustable: If you’re low on space but high on motivation, then outfitting your gym with Adjustable kettlebells is a no-brainer  These kettlebells allow you to have the luxury of owning varying weights, all in one kettlebell. They also allow you to stack or strip weight under the handle to meet you where you’re at. 

We recommend starting anywhere between 18 lbs to 35 lbs and then slowly increasing weight each week. Here’s an example:

Kettlebell swings: Week 1-3×12 at 26 lbs / Week 2-3×15 at 26 lbs / Week 3-3×12 at 35 lbs / Week 4-3×15 at 35 lbs

What are the Best Barbells for Beginners 

For the uninformed, barbells are well, bars, that allow you to load more weight onto them than you would for a dumbbell, or kettlebell. But, they’re great on their own without weight, too. By increasing your reps, you can still gain that muscle you’re aiming towards.

Olympic Barbells: Our Olympic barbells are multi-functional and can accommodate those looking to make some serious gains this year, or those looking to be more functionally fit.

Specialty Bars: Barbells are kinda like eggs: we’ve all had eggs, but there’s always new ways to make eggs. Each specialty bar provides a new way to make gains.

Fixed Weight: Ranging from 20 lbs to 110 lbs, what you see is what you get with Fixed Weight Barbells. Nothin’ fancy. Just work.

We recommend starting anywhere between 45 lbs and 95 lbs and then slowly increasing weight each week. Here’s an example:

Barbell Complex: Week 1-3×10 with barbell / Week 2-3×12 with barbell / Week 3-3×15 with barbell / Week 4-3×20 with barbell 

Deadlifts: Week 1-3×5 at 95 lbs / Week 2-3×5 at 100 lbs / Week 3-3×5 at 105 lbs / Week 4-3×5 at 110 lbsSo, now that you know which size weights to buy as well as which kinds, doesn’t it make sense  to invest in the only body you’ve got and get some actual weight in your home gym?

Categories
Equipment Guides

Kettlebells vs. Dumbbells: Which Is Better for You?

It’s one of the most common debates in fitness: Which is better, kettlebells or dumbbells?

To answer this, it’s better to first rephrase the question: Should you use both kettlebells and dumbbells in your fitness regimen? The answer is a resounding “Yes!” As you’ll find, kettlebells and dumbbells each bring distinctive benefits to any type of workout routine, whether you’re concentrating on strength training, muscle building, cardio, or weight-reducing exercises.

Kettlebells vs. Dumbbells: Which Is Better?

First off, one really isn’t better than the other, in general. While both are used in a variety of similar routines, each also offers separate and distinct benefits that the other can’t provide.

Before we get started, here’s a brief description of kettlebells and dumbbells, with an explanation of how they’re used. 

What Are Kettlebells?

A kettlebell is an iron or steel ball (known as a “bell”) that’s equipped with a handle on the top. The handle can be of varying shapes, depending on the type of kettlebell. A standard kettlebell has a wider handle that extends beyond the width of the bell. A competitive kettlebell has a slimmer handle that aligns with, and lies flush to, the sides of the bell. These handle widths dictate the types of exercises that can be done with each style of kettlebell.

A kettlebell is a great piece of all-in-one equipment that allows you to do many of the exercises you can achieve with a dumbbell, but it allows for an even greater range of motion. This means you can do all types of swings and rotation movements that aren’t really suited to a dumbbell.

Kettlebells are ideal for a wide range of strength training, resistance training, muscle building, cardio, and calorie-burning exercises. Essentially, kettlebells can also replace dumbbells in many of these types of exercises, except for certain specific muscle-isolation routines where a dumbbell would be easier to handle.

As an example of a top-notch kettlebell, Titan Fitness offers this Adjustable Competition Style Kettlebell, which is designed so you can add or remove a screw to adjust the weight from approximately 26 pounds to 70 pounds. This allows you to perform a variety of weight exercises by using one single piece of equipment.  

What Are Dumbbells?

A dumbbell is made of a short bar with a weight (or multiple weights) attached to each end. These weights are usually a small type of weight plate — a round, flat disc — but they can also be balls or cubes made of iron, metal, urethane, or rubber. With many dumbbells, these weights are permanently attached, but you can also find adjustable dumbbells that allow you to attach and customize weights.

A dumbbell is primarily used for muscle building and muscle isolation exercises. When you think of dumbbells, you probably picture them being used in a classic biceps curl. However, when used in a pair, you can also use them for numerous total body routines.

As an example of an excellent dumbbell that packs a punch, Titan Fitness sells a top-quality urethane dumbbell you can buy in pairs, in weights ranging from 10152050, and 55 pounds. These dumbbells are crafted of durable round urethane that’s shaped and molded around a chrome-finished solid steel handle. The dumbbell handle is designed with medium-depth knurling, so it can provide superlative grip and security during lifts.

Here’s a quick look at several construction differences between kettlebells and dumbbells:

  • Kettlebells are weighted below the handle, while dumbbells are weighted at both ends. This changes the center of gravity.
  • Kettlebells are either constructed of cast iron or steel, while dumbbells are constructed of a variety of materials, including rubber and urethane.
  • Kettlebell handles are made for one or two hands, while dumbbell handles are short, and can only accommodate one hand.

 Benefits of Kettlebells

  • Great for using in a wide range of swings and movements
  • Perfect for balance, strength, and endurance training
  • Ideal for muscle-isolation and muscle-building routines, as well as core strength exercises
  • Great for non-running cardiovascular workouts to increase heart rate
  • Ideal for fat-burning workouts
  • Can increase flexibility and mobility and improve posture
  • Great for posterior chain, lower body, and even powerlifting workouts
  • Require little to no training or equipment space
  • Great for specific muscle groups, core strength, and areas such as hamstrings, glutes, plus upper and lower body strength
  • Great for full-body and bodybuilding workouts

Benefits of Dumbbells

  • Great for improving grip strength, and building muscle and strength in forearms
  • Can activate multiple different muscles
  • Can stimulate muscle growth
  • Can improve muscle force and flexibility
  • Can promote coordination
  • Great for a wide range of muscle-isolating and muscle-building exercises
  • Great for specific muscle groups including hamstrings, glutes, upper and lower body strength, and core strength
  • Can be used for full-body and bodybuilding workouts

Ultimately, the best home gym should have a kettlebell as well as several pairs of dumbbells of varying weights. And the good news is, thanks to its business model of offering top-quality equipment at low prices, you can afford both dumbbells and a quality kettlebell if you purchase your home gym equipment from Titan Fitness.

Losing Weight With Kettlebells

Can you actually lose weight with kettlebells? It may come as a surprise, but the answer is yes. According to research done by the American Council on Exercise (ACE), kettlebells provide an excellent way to get high-impact cardio training. In fact, with just a 20-minute kettlebell workout, you can get the same calorie-burning results that you would with a longer routine using a treadmill and weights. The ACE study showed that, on average, you can burn 272 calories in a 20-minute kettlebell workout by using a few simple snatch routines, switching the kettlebell to opposite hands. At 20 calories a minute, this is the same level you would burn at a six-minute mile pace while running.

Losing Weight With Dumbbells

Can you lose weight with dumbbells? The good news is yes, dumbbells can be great for helping you accomplish your weight goals. The ACE recommends a number of dumbbell exercises to burn calories and fat, including various squats and lifts you can find here.

Kettlebell Exercises to Try

When we think of training with free weights, we usually think of classic bench presses, squats, cleans, and deadlifts with barbells, but you can perform some of these exercises with kettlebells as well. And the great advantage to kettlebells is that they don’t take up nearly as much room — plus, they’re much more affordable.

Here are several beginner kettlebell exercises that also have weight training and weightlifting benefits:

Squats

  • Stand with your feet apart (at shoulder width, and point your feet out a bit). Grasp the kettlebell handle along the sides, and using both hands, hold it at chest height.
  • Bend your hips and knees, and make a deep squat, bringing your butt past your knees.
  • Push with your heels to raise yourself up again to the starting position. Continue reps as desired. You can also change up your goblet squats, and other types of squats, by using a kettlebell.

Classic Kettlebell Swing

  • Standing with your feet apart (shoulder width), grasp the kettlebell handle at the top, using both hands.
  • Slightly bend your knees, and hinge forward at your hips, swinging the kettlebell between your legs.
  • Raise yourself back up, and driving your hips, swing the kettlebell to chest height.

Once you’re become more accustomed to kettlebells (and built up your strength), you can progress to this classic kettlebell workout:

Chest Press

  • Lie flat on the floor and bend your knees.
  • Grasp the kettlebell in one hand, and lift the kettlebell overhead in front of your chest.
  • Lower it back down, and repeat for the desired reps. You can also change this routine up by performing a shoulder press.

Essentially, kettlebells can be used for a wide variety of lateral raises, overhead presses, lunges, deadlifts, bench presses, and other types of resistance training routines. When done regularly, kettlebell training can provide the same benefits that many lifters achieve with heavier weights.

Are Kettlebells Safe?

The answer is yes, just as long as you use them safely. This means following safe lifting practices, and choosing the safest weight for your fitness level. If you have a physical trainer, be sure to get their advice before making a purchase. And to help you get started, the Harvard Medical School has a list of simple exercises you can do to accustom yourself to kettlebells before you start your workouts.

Alternatives to Kettlebells

If you don’t have a kettlebell yet, several types of equipment can replace kettlebells in a variety of exercises, including:

  • Dumbbells
  • Resistance bands
  • Wrist bands with weights
  • Cables and pulleys (especially if you have a power rack)

These types of equipment each have their limitations, however. That’s the great thing about kettlebells — you can perform so many exercises with one single piece of equipment.

Choosing a Kettlebell: What to Consider Before Buying

Training Style

Do you prefer working on your core strength with weight-resistance training, or are you a recreational lifter looking for a total-body regimen? Do you prefer dynamic movements that work your muscles, or explosive movements? Whether you choose a standard kettlebell or a competitive kettlebell depends on your training goals, as well as the routines you’ll most likely want to perform. Typically, a standard kettlebell can handle most popular routines, but some specific exercises might be better performed with a competitive kettlebell.

Price

Due to their weight and construction, kettlebells can be pricey. But thanks to Titan Fitness, you can equip yourself with a premium kettlebell like our 40 KG Competition Kettlebell without paying a premium price. In fact, we even sell a choice of home gym packages, including a fantastic Home Gym Starter Package that includes a power rack, barbell, and bench — all premium quality, without the premium costs. Plus, at Titan Fitness, you’ll get free shipping on every order, so you’ll be able to save up for even more gym equipment. And every item comes with our one-year warranty, so you can buy with confidence.

Handles

Before buying, you’ll need to decide whether you want a standard or competitive kettlebell — remember, the difference is in the handle. The standard kettlebell has a wide handle, which makes it especially versatile. The competitive kettlebell has a slimmer handle, making it ideal for specific competitive movements like jerks and snatches.

Weight

What weight kettlebell should you buy? It depends on your current fitness level, as well as your training goals. Fitness experts usually recommend starting with 33 pounds for men, or 18 pounds for women. If you’ve already been strength training, however, you can increase these weights to 35 pounds for men, and 26 pounds for women.

Final Thoughts

Whether you want a full-body workout or have specific fitness goals, kettlebells and dumbbells are valuable additions to any home gym. With both kettlebells and dumbbells, you can make major progress toward your fitness goals. But kettlebells can help you do a wide range of exercises that will bring you positive results in a shorter time period.

Are you ready to take your workouts to a whole new level? Titan Fitness can help you improve your workout and equip your home gym with the best, most affordable equipment on the market. Check out our online store, and learn how to equip your home gym at prices you can afford.