The Titan Fitness Challenge – Week 5

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.

Table of Contents

• Day 1 Workout
• Day 2 Workout
• Day 3 Workout
• Day 4 Workout
• Day 5 Workout

Day 1 Workout

Equipment needed:

• Flat Bench or Incline Workout Bench set to flat position
• Set of Dumbbells
• Lat Tower

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:

• Set of Dumbbells
• Hyper Extension Machine

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:

• Set of Dumbbells
• Kettlebell
• EZ Curl Bar

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:

• Kettlebell
• Set of Dumbbells
• Barbell

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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