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.
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!
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.
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!
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…
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!
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!
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.
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!
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!
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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!
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.
Remember: your body is composed mostly of water, so it’s important to keep those stores up!
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.
Building new muscle (and helping them grow bigger after a workout!)
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.
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.
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.
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.
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.
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!
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.
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!
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.
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!
