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!
There’s a strange paradox with home gyms: sometimes people who have home gyms don’t use them often enough. In most cases, this happens because home gyms don’t have the best workout equipment.
A bare-bones gym consisting of an elliptical machine and a few dumbbells can hardly motivate anyone to complete effective workouts. To create the perfect home gym, you need to create a space that will beckon you to spend time in it. The first step to creating a home gym you want to work out in is by creating a space that you want to be in.
What Makes a Perfect Home Gym?
There is no one-size-fits-all answer to this question. The perfect home gym for you depends on your fitness goals and preferences. The most important factor to consider is what equipment and accessories you need to invest in to get the most out of your experience.
If you train for muscular development, your basics will consist of a bench and squat rack. However, If your main focus is endurance training or Olympic weightlifting, look into equipment that will help you reach your fitness goals.
Whether your gym is in your garage, basement or spare room in your home, it needs to draw you in. Here’s a few ways to elevate your home gym experience that boost your results:
Create the Perfect Atmosphere for Working Out
Besides your equipment, the secret to a great home gym lies in the atmosphere. Some people like a dark room to focus on their weight training while others need natural light and bright colors. Find out what works for you, and re-create it in your personal workout space.
Beyond colors and lighting, you should decorate your home gym for inspiration. Posters of your favorite fitness icons, trophies, flags or memorabilia are a great way to inspire you during your workout.
Think about music when you’re deciding on what to include in your space. Create a few playlists to jam out to during your workouts and play them over loudspeakers in your gym.
Include a Mirror
Be sure to include a mirror, whether floor to ceiling or stand alone. Mirrors allow you to monitor your progress and help you achieve proper exercise form.
Using the correct mechanics is important to avoid injuries. With an exercise like the dead lift, you need to keep a neutral spine to avoid hurting your back. A mirror can help you maintain perfect form if you position it properly.
You may want to consider having a few mirrors in your home gym so you can watch yourself from different angles during different workouts.
Best Workout Equipment
When research equipment, think about multi use options. Having a machine that allows for different types of workouts cuts out the need for gym memberships and takes up less space. Power racks, for example, can be an integral and transformative piece of equipment in your home gym.
Power racks can be an all-on-one gym solution that accommodate for a variety of accessories. With the Titan T-3 power rack, you can safely and effectively execute workouts that can boost your fitness goals. Power racks can support deadlift workouts, bench presses, and pull ups.
Invest in the Necessary Accessories
To make the most out of your workouts, considering investing in the necessary accessories. Olympic barbells are the standard, but mixing up your strength training with other equipment can boost your numbers. For example, including a trap bar in your workout allows you to pull weight without compromising your lower back.
If exercising outdoors is an option for you, there are a few extra pieces of equipment that can enhance your experience. Heavy hammers and sleds can supercharge your functional strength while providing the variety that keeps you engaged.
Keep It Organized
Walking into a gym with weights and equipment out of place can be a turn off in both public and home gyms.
Keeping your home gym organized will enhance your workout experience. Consider buying a weight rack and other storage items that will allow you to keep everything tidy. Depending on the room you have available, a small desk can house your workout programs and stereo system. Whatever you decide, keep in mind ways to maximize the time spent building your strength while minimizing the effort it takes to clean up.
Start Elevating Your Experience Today
A home gym is always a work in progress. As your fitness goals increase, so will your need for extra equipment, but that doesn’t mean you have to worry about it all at once. Come up with a strategy for improving your home gym experience and work at it over time.
Debating what to do with that extra space in your house? Two words: home gym. Now, instead of running through extreme temperatures or making the trek to a crowded gym, you can experience the luxury of working out without leaving the comfort of your own home. Here are 5 ways to turn your extra space into the home gym of your dreams.
Invest in Workout Equipment
To get truly effective results from your home gym, you may need more than some 5-pound weights and a cheap yoga mat. Before purchasing, take a little time to research workout equipment you’re interested in. Making an effort to invest in quality workout equipment from the beginning will make it a lot easier to meet your fitness goals in the future.
The best gear for your home gym will depend on what your workout goals are. However, the most versatile option is an Olympic weight set. Using free weights lets you customize exactly how much weight you work with and allows for a range of exercises. For those just starting out, you typically just need a barbell, a pair of dumbbells, a plate set that reaches around 300, and a bench. If possible, get a power rack or squat rack to assist you with performing the exercises safely.
When shopping for cardio equipment, skip flashy gear with unnecessary perks and focus on durability. Whether you’re getting a rowing machine, treadmill, or bike, make sure it can stand up to hours of repetitive motion. Ideally, it should be made from metal and have easy-to-repair parts.
Think About Your Flooring
The floor in your gym has a surprisingly big influence on your overall performance. When your flooring is slippery tile or squishy shag carpet, you risk injuring yourself due to uneven footing. Doing a lot of cardio on a firm surface like concrete can also be dangerous. To choose the best flooring, you need to find something that has traction, durability, and shock absorption.
There are a few different flooring options depending on your budget and your ability to customize the room. If you rent and can’t change the flooring, the best option may be a thick rubber mat. Often made up of interlocking tiles, these rubber mats protect your joints, keep you from scratching the floor, and provide an anti-slip grip. If you can install the flooring yourself, take a look into vinyl options. This material is water-resistant and very durable. Though less sturdy, a low-pile carpet is another helpful option because it doesn’t scratch and isn’t slippery. If possible, include cork or another padded underlayment that helps with shock absorption.
Let in Natural Light
When building your own gym at home, you have the chance to create something that is more than just a utilitarian space. A home gym that looks welcoming and relaxing is more likely to be used. One of the easiest ways to make a gym look bright and open is by simply utilizing some natural light. Before deciding on your space, find a place that has a window.
Letting natural light into your gym can do more than just give you a bit of motivation.
Exercising in natural light can help you pick up your pace during tough workouts. Sunlight also increases vitamin D absorption, which aids in muscle strength and increased performance.
Add A FewMirrors
Most gyms have floor-to-ceiling mirrors because it is one of the best tools you can have during exercising. It lets you actually check your form during exercises. This can keep you from injuring yourself, and it helps you get the most out of your workout. Mirrors allow you to check your form during exercises, keeping you from injury and helps you get the most out of your workout.
Of course, massive mirrors covering a wall would be great, but this isn’t necessary.You can still get plenty of benefits from a smaller option. Consider getting a floor mirror on a stand. These mirrors can be moved easily around the room, so you can check out your form from multiple exercising spots.
Organize Your Gear
For a home gym that lasts, make sure to take care of your equipment. The best way to do that is by adding easy-to-find and use storage features to your space.
There are a variety of options for gym organization. The simplest is a standing shelf or rack to hold your weights. You may also want to consider hanging some shelves on your wall for towels, mats, gloves, and other lighter equipment. If you have enough space, consider adding a pegboard or larger cabinet to sort and store extra gear, too.
If all these tips seem overwhelming, don’t worry! It’s actually pretty easy to build a gym you love as long as you start slow. Pick one small section of your home gym to focus on first. By taking the time to research your options and pick the best materials, you get a gym that works best for your unique needs. When you have a luxurious home gym designed with you in mind, exercising becomes easier and more entertaining than ever.
Many people set big goals for themselves. Setting the right goals can lead to huge progress and big gains. However, people often abandon or lose sight of their aspirations. We’ll cover the art of setting goals as well as weightlifting tips and a bodybuilding meal plan.
Setting Realistic Fitness Goals
Setting realistic fitness goals is a big undertaking. If you make a goal specific and measurable and set a time limit in which to accomplish it, you’re more likely to succeed. Tracking your progress is essential. For example, let’s say your goal is to get fit. Well, what exactly is fit? What do you picture as being fit? These are some important questions to ask. Saying you want to get fit isn’t really measurable or specific. However, saying you want to be able to do more pullups is much better. Being specific, you might say you’re going to do 10 pullups each day. A plan like this can take you a lot further than a plan to “get fit.”
Focusing on one goal at a time is something else that can help. Trying to do too much at a time is a common mistake that people make. Your goal might be hitting the gym every day, dieting, sleeping well, and following a strict training program. In reality, setting this many goals at a time will likely lead to failure. This huge list of to-dos can make a person very anxious. Seeing your aspirations as a large undertaking can make you feel like a failure.
Give yourself some flexibility to succeed. Though a highly structured plan technically should help you reach a goal, there are always times you can’t follow it exactly. Everyone is human. If you see the road to success as rigid and unwavering, you’re less likely to get there. Set goals you think you can achieve, and adjust them as you go. If they’re too difficult, you may need to lower them a bit, and vice versa. There’s no shame in altering your goals to suit your body’s current limits better. Having flexibility can lead to much more progress.
Best Weightlifting Tips for 2021
Weightlifting truly is an art form. If you do it the right way, you can make significant gains. Doing it the wrong way can lead to disappointment and injury. Here are a few of the best weightlifting tips for 2021:
Load your muscles
Practice good meal timing
Get enough rest to recover
Set realistic goals
Switch up intensity level
Get plenty of sleep
Add cardio to the workout
Overloading your muscles is an excellent way to get stronger. Doing this means exercising all of your major muscle groups at least two times a week. Most top-tier weightlifters agree that shocking the muscles is key to growth. However, that doesn’t mean practicing bad form and injuring yourself. Since you’ll be training a lot, you need a near-perfect form to stay safe. Doing reps until failure is an easy way to overload your muscles safely. It’s best if you use a weight that you can lift only six to 12 times. This number is ideal for seeing the most strength progress.
Meal timing is one of the most critical aspects of any weight training plan. Right before working out, eat or drink some protein, preferably 20 grams. Within the first 30 minutes of a workout, eat or drink another 20 grams of protein. Lots of carbohydrates become essential if you’re working out more than an hour.
The rest of the list is just as important. You should always make sure to let your body rest in between workouts. Without this rest, your body doesn’t have time to grow and repair muscle fibers, leading to injury and no improvement. It’s also great to switch up your intensity level. Doing this, you can effectively shock your muscles. Cardio is your friend. Many experienced weightlifters say a lack of cardio can strongly limit your gains. It’s great for your health, it burns calories, and it can even help your muscles grow.
Bodybuilding Meal Plan
A bodybuilding meal plan can take your fitness game to the next level. Some of the best foods to eat are meats, grains, fruits, dairy, vegetables, beans and legumes, seeds and nuts, and oils. Just as important as those are the foods you shouldn’t eat. Some of those include added sugars, alcohol, and high-fat, high-fiber, and deep-fried foods. Even if you follow a strict training regimen, these can hinder your progress.
Bodybuilding diets are often considered boring, restrictive, and repetitive. For this reason, it’s best to vary your diet, just like your training program. All of your meals should have at least 20 grams of protein to build muscle. However, bulking and cutting are two big factors to consider. If you’re bulking, you’re going to eat much more food than if you’re cutting.
Here’s an example of a one-day bodybuilding meal plan: For breakfast, have some scrambled eggs along with oatmeal and mushrooms. Then, have some blueberries and cottage cheese for a snack. At lunchtime, eat a burger with broccoli and rice. Between lunch and dinner, have a protein shake and a banana. Dinner might be stir-fry with chicken, brown rice, egg, and broccoli.
Though this is a one-day meal plan, you shouldn’t follow it more than twice a week. Effective bodybuilding requires a wide variety of meal plans that are similar to this. In a weekly diet, you should eat at least three different types of meat. You’re going to burn out very quickly if you don’t vary your meal plan. On the other hand, if you don’t have time to make a plan every day, there’s still hope. Just eat lots of nutrient-dense foods, and try to have 20-30 grams of protein each meal. With an excellent diet and meal plan, any bodybuilder can flourish and see huge gains.
At Titan Fitness, we have the equipment you need to achieve your fitness goals in the new year.
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One of the most common ways that beginners in the fitness game slip up can be to focus too heavily on the wrong areas when it comes to their body’s overall wellness. Many of us were guilty of it during our teen and college years— we’d work out for an hour here and there by doing some heavy lifting, leaving the rest up to our metabolism and busy schedules.
However, how important is a well-balanced fitness ‘diet’ in keeping your gains consistent and your health a priority? Below, we’ve put together a list of what are arguably the most common factors that rookies can slip and avoid considering when attempting to improve their physique.
CARDIO MATTERS (YES, EVEN FOR YOU)
We’ve heard it all too many times before: the friend who deadlifts 300 pounds, but claims that cardio is an unnecessary component to his regimen. Like it or not, a proper amount of cardiovascular exercise each day ranks consistently as one of the most important overall factors when keeping your body healthy (and increasing your overall life span).
Cardio is no joke— some professionals have even speculated that excess weight training without the proper amount of supplementary cardio exercise can place undue strain on your system, as it struggles to support a substantial amount of muscle mass without the framework to back it up.
NO SLEEP = NO GAINS
Young lifters with busy schedules can be especially guilty of this one— in-between factoring in a loaded work schedule, a social life, trips to the gym and more, it can seem tempting to pass up a solid night’s sleep in exchange for a few extra hours of free time.
Don’t sleep on the importance of sleep: giving your body the proper amount of rest after intense workouts can be as important as your diet when it comes to providing your body with the energy it needs to convert your reps into positive progress.
SITTING DOWN IS WORSE THAN IT SOUNDS
As science gains a better understanding of how sedentary lifestyles can negatively impact us in the long run, an increasing number of studies are finding that sitting down too often can serve as one of the most detrimental factors to your overall health— some scientists have even coined the phrase that “sitting is the new smoking” when it comes to the habits of millennials.
Combating this one can sound impossible at first glance— even for those of us who work out for an hour or more each day, the amount of sitting that we end up doing during our hours in the office and at home add up.
If you’re serious about more than just looking fit, it may be worth it to consider investing in standing desks, posture-improving balls in lieu of standard chairs, and more— you might even consider an adjustable-height desk if you’re not ready to fully commit to standing up while you work.
NEVER NEGLECT YOUR DIET
You’d be surprised how many people can slack when it comes to keeping their diet consistent, even after dedicating hours per day toward the gym— it’s important to remember that your body can only do so much with the nutrition that you provide.
Ask any veteran gym rats, and they’ll more than likely be happy to tell you how ineffective your workout will be if you’re lifting all day and not giving yourself the proper amount of protein, B-vitamins, and more.
Similarly, burning calories all day at the gym can quickly be canceled out if you decide to binge on junk food afterwards— the amount you’ll burn by running 5 miles is nothing compared to the caloric intake of your average fast food burger.
Even for those of us that spend most of our time outside the scope of the fitness industry, it can often be hard to avoid overhearing about the alleged benefits of standing desks, stand-up workstations, and other ‘stand while you work’ solutions— typically utilized by office employees who claim to be taking on incredible new challenges with the simple act of not using a chair like their chronically-sitting compatriots.
However, is there anything to the claim that less sitting equates a healthier life? Or, is standing while you work a fad that we can expect to fall by the wayside? Unfortunately for those of us who love leisure time (and let’s face it, that applies to most of us), an increasing amount of research is mounting to support the hypothesis that excess sitting can wreak early havoc on even the bodies of those who exercise regularly.
Many researchers, particularly in recent years, have levied the claim that a lifetime of sitting can be more harmful than a lifetime of smoking— heart disease, various cancers, and even type 2 diabetes have all been significantly linked to increases in time spent sitting —not exactly good news for those whose jobs or lifestyles require them to spend eight or more hours per day in front of a computer screen.
So, while this may not change the fact that your beloved coworker follows new fitness fads every summer, there seems to be a lot of science backing up this particular fad. If you’re looking to make positive, long-term changes for your own cardiovascular benefit, read ahead below— we’ve featured a handful of standing desk kits and accessories from Titan to get you started.
Looking to break into the world of standing desks at the entry level? This one might be perfect— it features an electric, single-motor design that allows you to alternate between sitting and standing at will throughout your day. You won’t have to worry about intense assembly instructions or excess knowledge on the culture of standing work spaces— it’s designed to allow simple installation of a wide range of desk tops custom tailored to your specifications, so you can find a desk setup that’s right for your home or office and get the ball rolling.
This desk kit avoids being too much of an investment, and is great for those who’d like to experiment with standing work without committing too heavily into the culture. Worst case scenario, you’ll have an adjustable, sitting desk that’s built to last.
Enjoy standing while you work, and in the market for a more heavy duty solution? This dual motor design expands on the concept of the A2 while providing a much more capable motor system for lifting heavier desktops— or even just those seated with heavier content. This sit-stand desk could also serve as a solution for those in need of a variable space to work with their hands or operate simple machinery— garages, workshops, and studios could benefit from the easily customizable nature of this desk kit.
Need a quick and easy solution? This S5 desk frame can be adjusted to your liking using an included hand crank mechanism— no electricity or motor required. This starter kit can make for an ideal solution for those that need a standing desk in a versatile location, or those looking to purchase adjustable sit to stand desks in bulk to give their office space an upgrade.
Need help staying fit during quarantine? Coach Breezy has 31 days of workouts to help keep you in shape!
DAY 1:
Warm-Up:
3 Sets:
5 Tuck Jumps
10 Side Plank Rotations
30 second Wall Sit
Work-out:
A1) Single Arm DB Bench Press @3131; 8-10reps; rest :30 x 3 sets
A2) Single Arm DB Row @10X2; 8-10/arm; rest :30 x 3 sets
B) 2 Complete Sets:
AMRAP x 3 Min (Set 1):
150 m run
15 sec plank
8 Goblet Squats
:90 sec rest
AMRAP x 3 Min (Set 2):
20 Singles/Doubles
:15 Hollow Hold
10 Hand Release Push-Ups
DAY 2:
Warm-Up
3 Sets:
10 Cossack Squats @2111 (5 per side)
6 Seated Single Arm Overhead Press (Light/milk jug) :15-20 Single Arm Plank Hold per arm
Work-out:
3 Sets:
A1) Front Foot Elevated Split Squat (2”-4” elevation under front foot)
@33X3, 8reps per leg *you can weight this if you desire to but make sure the tempo is met.
A2) Tempo Turkish Get Up
3 Turkish Get Ups per side. *each rep should take :10 secs to perform. #timeundertension
B) 4 Sets
5 Hang Power Cleans (touch n go) *Building in weight each time if weight is available or use DB :15 secs rest
10 Burpees AFAP
Rest 2:30
DAY 3:
Warm-Up:
3 Sets:
10 Yoga Push-Ups
10 Inch Worms
10 Scapular Push-Ups
Work-out:
A) LET’S GET THIS PARTY STARTED WARM UP
4 Sets:
250 m Run
8 Reverse Hand Push Ups *do what your mobility will allow you to do here. Over time it will get better!
4 Burpee Box Jumps, :60 sec rest
B) Drop Sets of Bulgarian Split Squats
3 Sets per side:
*Perform all of this on one leg before switching to the other. 30 reps continuously reps no rest. Have the weight nearby so you can set the weight down and grab the other and so on…
12 BSS *heavy
10 BSS *moderate
8 BSS *no weight
C) For Time:
40 Mountain climbers
20 V-ups
8 Wall walks
40 empty barbell thrusters or use light DBs/KBs 8 wall walks
20 V-ups
40 Mountain climbers
DAY 4:
DEALER’S CHOICE – Grab a deck of cards and have some fun!
Diamonds – Alternating dumbbells snatch Spades – Goblet squats with DB
Hearts – Burpees
Clubs – Box Jumps with a step-down
Ace – Run 200 m
Jack – 11 reps
Queen = 12 reps
King = 12 reps
DAY 5:
Warm-Up:
3 Sets:
20 Atl. Step Ups
20 Glute Bridges on the floor
20 Should Taps from top of push up position
Work-out:
4 Sets:
A1) Tempo Back Squat *from the ground @33X1; 5reps
A2) Supinated Bent Over Rows@2222; 5-7reps
B) Every 3 Minutes Complete the Following:
5 Sets:
4 DB/KB Front Squats
12 Weighted Russian Twist (6 per side)
8 DB/KBs Reverse lunges (4 per side)
:60 Singles/Doubles
*rest remainder of the 3 minutes upon completion
DAY 6:
Warm-Up:
6 min AMRAP of:
10 RDL with empty barbell 10 strict press
10 overhead squats
Work-out:
A) DB/KBs Complex (use a barbell if you do not have DBs to KBs) 10 Sets: *rest as needed between working sets*
10 Suitcase Deadlifts
8 Power Cleans
6 Front Squats
4 Shoulder to Overhead
B) For Time – Push this one!
500 m run
10 SA Clean & Jerks (5 per/lighter)
10 SA Clean & Jerks (5 per/medium)
10 SA Clean & Jerks (5 per/heavier)
500 m run
30 Dual/Double DBs/KBs Snatches (medium weight)
*If you are using two different objects that’s okay. Odd object combinations are good for training. Survival of the fittest.
DAY 7:
A) Do something, MOVE for 30 continuous minutes. Run
Walk
Swim
Bike
Row
Elliptical
Stairs
Ski
Skip
*Something different depending on what you have access to during these times!
B) Stretch!
Get on the internet and follow someone’s stretching routine.
Foam roll
Lacrosse ball
Yoga
BREATHE!
DAY 8:
Warm-Up:
3 Sets:
5 Box jumps with step down
10 Powell Raises per arm (use something light, even a book will work) :30 Single Leg Glute Bridge Hold
10 Weighted Good Mornings
Work-out:
A) Snatch or Clean Complex
10 working sets:
1 Snatch (or Clean) Halting Deadlift + 1 Hang Power Snatch (or Clean) + 1 Full Snatch (or Clean) + 1 Overhead Squat (or front squat)
B) 3 Complete Sets:
AMRAP x 4 Min:
30 of Singles/Doubles
6 Alternating Single Leg V-Ups
6 Alternating DB/KB Reverse Lunges (3 per) *make the load uneven in each hand
:90 rest
AMRAP x 4 Min:
:30 Burpees to a plate
5 HR Push Ups
5 Pronated Bent Over Rows (moderate weight)
:90 rest
DAY 9:
Warm-Up:
10 Single Leg RDLs per side
6 supinated empty barbell strict press :30 side plank per side
Work-out:
4 Sets:
A1) Tempo Front Squats *from the ground @33X1; 5reps *building in weight if possible A2) 40 Weighted Russian Twist (20 per side)
B) 4 Sets-
2 Muscle Snatch
3 Hang Power Snatch :15 secs rest
100 m sprint
*2:30 rest
DAY 10:
A) RISE AND GRIND WARM UP
5 Sets:
10 Cals on Bike or :20 secs of Alt. DB Thrusters (awkward but different is good) 6 Burpee Box Jump Overs or burpee tuck jumps
30 singles/doubles
:60 rest/walk
B) For Time: Trying to only nasal breathe
20 Tall kneeling KB/DB Alt. Push Press
20 ALT. SA Neutral grips bent over row (10 per)
2:30 min run (:45 seconds out/:45 secs back)
25 seated straddle legs lifts (or 50 alt. each leg; 25 per) 20 Tall kneeling KB/DB Alt. Push Press
25 seated straddle legs lifts (or 50 alt. each leg; 25 per) 2:30 min run (:45 seconds out/:45 secs back)
20 ALT. SA Neutral grips bent over row (10 per)
20 Tall kneeling KB/DB Alt. Push Press
DAY 11:
A) Aerobic Work – run, row, bike, swim
8 minutes @ moderate pace 3 minutes @ easy pace 1:30 minutes @ fast pace 2:00 REST
6 minutes @ moderate pace 3 minutes @ easy pace
1 minutes @ faster pace 1:30 REST
4 minutes @ moderate pace 3 minutes @ easy pace
:40 seconds @ fastest pace 1:00 REST
2 minutes @ moderate pace 3 minutes @ easy pace
:20 seconds @ MAX effort
DAY 12:
Warm-Up:
20 lateral steps with weight of some sort overhead (10 per)
20 unweighted reverse lunges hovering the knee off the ground for :02 each rep 20 Rear feet elevated shoulder taps
Work-out:
4 Sets:
A1) 1 1/4 Back Squat
@33X1; 4 tough reps each set
A2) Feet elevated Pushups on plates, on DBs or on rings (on anything to find a small deficit) @1212 Max effort each set for the 4 sets
TEMPO for today’s squats:
3 seconds down
3 seconds hold
X – perform the 1/4 squat and then return to the bottom and use the bounce to accelerate to the top
A) Do something, MOVE for 30 continuous minutes. Run
Walk
Swim
Bike
Row
Elliptical
Stairs
Ski
Skip
*Something different depending on what you have access to during these times!
B) Stretch!
Get on the internet and follow someone’s stretching routine.
Foam roll
Lacrosse ball
Yoga
BREATHE!
DAY 14:
Warm-Up:
5 high box jumps with step-downs
10 Side Plank Crunches (10 per)
10 Glute Bridges w/ (2 steps walk out/2 steps walk-in) each rep
Work-out:
4 Sets:
A1) SA DB/KB Bench Press @4141; 4-6reps
A2) Supinated DB/KB Row 8-10reps
B) 4 Tough Sets – Unbroken sets:
20 Deadlifts
14 DB/KB Front Squats (PERFECT front rack positioning)
12 C2B Pull-ups/pull-ups/ring rows/pronated rows (any options that works for you) 10 Ring dips/dips/box dips/HSPU (any options are allowed)
:90 rest between sets
DAY 15:
Straight CF Day
A) Press Complex
4 Sets:
3 Strict Press + 6 Push Press + 9 Push Jerks *squeeze your butt and keep your rib cage down *build each complex if possible
B) 4 Sets:
AMRAP x 3 Minutes:
10 Power snatch (light weight to go unbroken most sets) 20 goblet squats
*2 minutes rest between sets
*pick up where you left off to accumulate one total score
C) Core Finisher EMOM x 8 Minutes: :20 Hollow Hold
:20 Flutter Kicks
:20 Rest
DAY 16:
A) Aerobic Work:
run, row, bike, swim, ski, burpees, double/single unders, or box jumps Pick 3 elements and perform 6 sets of 2 minutes of work with 1 minute of rest between everything.
Directly into…
6 sets x 2 minutes of Skiing *1 minutes rest between sets
36 minutes of total work with a total of 18 mins of rest = 54 minute training session. *goal here is to push your limits every 2 minutes of work
DAY 17:
My Sweet Quarantine Warm Up:
5 sets:
200 m run
:20 superman hold
8 burpees (no jump no clap)
60 rest
*each run gets faster
Work-out:
A) 2 Sets:
10-9-8-7-6-5-4-3-2-1 Unbroken sets curls
*5 minutes rest between sets
*try to go as fast as possible between working set BUT they must remain unbroken
B) 2 sets:
2-4-6-8-10-12 Unbroken sets of HSPU (strict if you have them) *5 minutes rest between sets
*no resting in the bottom of the HSPU
C) For Time – Push this one!
10 Burpee Deadlifts with DBs (If you only have one 5 per side) 10 Alt. SA Devil’s Press
30 Weighted sit-ups for any kind
400 m run
100 singles/doubles
400 m run
30 Weighted sit-ups for any kind
10 Alt. SA Devil’s Press
10 Burpee Deadlifts with DBs (If you only have one 5 per side)
DAY 18:
Warm-Up:
3 Sets:
Goblet Cossack Squats @21X1; 5 /side
Feet Elevated Ring Push Ups @22X2; 5-7reps
Work-out:
A) Back Squat
4 sets:
5 – 1 1/4 Back Squats
*tough sets with 2 minutes rest between each set
B) 5 sets.
Every 3 Minutes:
20 Russian Twist (light to moderate weight)
4 DB Box Step Overs
6 DB Front Squats
4 DB Thrusters
20 Single/Double
*rest the remainder of the 3 minutes before starting the next set
DAY 19:
A) Do something, MOVE for 30 continuous minutes. Run
Walk
Swim
Bike
Row
Elliptical
Stairs
Ski
Skip
*Something different depending on what you have access to during these times!
B) Stretch!
Get on the internet and follow someone’s stretching routine.
Foam roll
Lacrosse ball
Yoga
BREATHE!
DAY 20:
Warm-up:
Flow-through for 3 sets:
:60 jump rope
5 SA Landmine Press (R)
5 SA Landmine Push Press (R) 5 SA KB/DB Cleans (R)
5 SA Landmine Press (L)
5 SA Landmine Push Press (L) 5 SA KB/DB Cleans (L)
Work-out:
A) Clean & Press Complex
10 Sets: *build only as high as you can maintain this tempo on the push press each set 2 Muscle cleans + 2 Push Press @31X1
B) 4 Rounds for time:
9 Dual KB Deadlifts
12 Dual KB Cleans
15 Dual Russian KB Swings 50 Air Squats
DAY 21:
A) Aerobic Work + Body Weight Hustle
4 rounds for time:
600 m run/row/ski or 1200 m bike
2 rounds of:
20 pushups *scale these so you can do each set in less than 3 working sets 20 v-ups *again scale to ab mats sit ups if needed
*repeat this exact set up four times
DAY 22:
Warm-Up:
2-3 Sets:
10 Yoga Push Ups
10 Arm circles (10 per with thumbs pointing up)
1 minute jump rope
Work-out:
A) 3 Sets:
:20 HS Hold (Nose to wall if possible)
6 Box Jump Overs
6 Lateral Burpee Box Jump Overs
1 minute rest
B) 3 Rounds for time:
100 Singles/Doubles (weighted if possible) 50 Plate GTO
40 Seated L-Sit Leg Lifts
20 Box Step Ups holding your plate
10 Burpee tuck jumps
DAY 23:
Straight CF Day
A) Push Jerks
5 sets of 10 reps *building each set
B) For Total Time:
4 Rounds:
12 DB Front Squats
9 DB Box Step Overs
6 DB Shoulder-to-overhead
*rest :30 seconds between each set
Immediately into…
4 Rounds:
6 DB Shoulder-to-overhead
9 DB Box Step Overs
12 DB Front Squat
*rest :30 seconds between each set
C) 10 Minutes of Stretching: Pigeon Stretch
Couch Stretch
Scorpion Stretch
DAY 24:
Warm-Up:
3 Sets:
3 SA Arm KB/DB Overhead Squat @3111 (R) 3 SA Arm KB/DB Overhead Reverse Lunge (R) 3 SA Arm KB/DB Overhead Squat @3111 (L)
3 SA Arm KB/DB Overhead Reverse Lunge (L)
12 Burpees (no jump no clap)
Work-out:
A) Back Squat
6 Sets:
Load barbell with a moderate weight, weight you are confident the clean up and put on your back each set and hold for 3 minutes at a time. #timeundertension
Every :15secs for 3 minutes perform 1 rep
*rest 1 minute between each working set
B) 3 Sets:
6 Hang Power Snatch
8 Burpees performed as fast as possible :15 secs rest
40 Singles/Doubles (SPRINT)
*rest 3 mins between sets
DAY 25:
A) Walk/Run with weight for 40 continuous minutes.
*Hiking would be ideal here with a vest or a backpack with weight in it. Go outside and just move for 40 minutes!
DAY 26:
Warm-Up that you will not see as a warmup:
A) 50 Alt. Turkish Get Ups with DB/KB/Barbell
Do not rush these, make every rep clean and hit all key positions of this movement.
I do not care if you start standing or on your back.
B) AMRAP for 20 Minutes:
250 m Run
100 m Farmers Carry
15 KB/DB thrusters (lighter side)
DAY 27:
Grab your watch, headphones, and head outside! AEROBIC WORK! *learn what these paces are for YOU!
6 min moderate pace :60 sec walk
:60 sec fast pace
:60 sec easy pace
5 min moderate pace :50 sec walk pace :50 sec fast pace
:50 easy pace
4 min moderate pace :40 sec walk pace :40 sec fast pace
:40 easy pace
3 min moderate pace :30 sec walk pace :30 sec fast pace
:30 easy pace
2 min moderate pace :20 sec walk pace :20 sec fast pace
:20 easy pace
1 min moderate pace :10 sec walk pace :10 sec fast pace
