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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!

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