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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!

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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!

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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!