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!

Leave a Reply

Your email address will not be published. Required fields are marked *