If your workout is getting stale and you’re lacking motivation to slog through that same routine you’ve done for months, this Titan-worthy workout is sure to pull you out of the slump. You’ll perform pushing and pulling motions that hit nearly every muscle in your body, so it’s best to do this workout 2–3 per week with at least 48 hours in between.
For even more motivation, tune into The Titan Games, an epic new competition TV series from executive producer and host Dwayne Johnson. Starting Thursday, January 3, 2019 (8 p.m. ET/7 p.m. CT), you’ll find inspiration from everyday men and women who test their strength, endurance and heart as they compete against an elite group of Titans in head-to-head challenges for a chance to become a Titan themselves.
While this season’s competitors have already been selected, this workout includes some of the same exercises used to prepare these men and women for the show’s intense “Titan” challenges. When you do this workout, you’ll challenge your mental and physical strength as though you were competing in your very own Titan Games.
So what are you waiting for? Start training like a Titan today.
Workout instructions: Warm up using the foam roll and warmup block blocks below. Then, move to the workout blocks. Perform each block of work with as little rest as possible in between exercises. Rest 1 minute in between each block. At the end of each block, there will be a “finisher” exercise that is metabolic in nature. Perform these as hard and as fast as you can while maintaining great technique. If desired, repeat block 3 or, for even more of a challenge, the entire workout.
RUNNER’S STRETCH WITH ROTATION
GLUTE BRIDGE WITH REACH
The Move: Lie on your back with a kettlebell or dumbbell in your right hand and your right arm extended straight above you, perpendicular to the ground. Place your left arm flat on the ground beside you so it forms a 45-degree angle with your body. Bend your right knee and place your right foot flat on the ground. This is the starting position. Keeping your right arm straight above you throughout, push through your right foot and roll up onto your left elbow. Roll up onto you left hand and push your hips upward so you’re in a reverse modified plank. Bring your left foot backward and land in a lunge position. Drive through your legs to stand up. Now, reverse all those steps to complete one rep. Perform reps on both sides.
BANDED GOOD MORNING
The Move: Stand with your feet hip-width and place a large exercise band under your feet. Hinge at the hips and loop the exercise band around the back of your neck. This will be your starting position. Begin to push your hips forward as you come to a standing position, keeping a neutral back. Hinge at the hips again to return to the starting point. That’s one rep.
The Move: Stand with your feet wider than hip-width. Place a dumbbell in between your legs and squat to grab it with the right hand. Push through your feet and shrug your right shoulder to explosively propel the dumbbell upward. During this movement, flip your right hand underneath the dumbbell so your palm is facing away from you to catch the dumbbell once you’ve fully extended your arm above your head. Bring the weight back down to the floor in a controlled motion. That’s one rep. Perform reps on both sides.
WATCH MORE > HOW TO DO A DUMBBELL SNATCH
The Move: Stand tall with your feet hip-width. Squat until your thighs are parallel to the ground and place your hands on the ground under your shoulders. Kick your legs out behind you into a high plank position. Advanced exercisers can do a push-up at this point; beginners can skip the push-up. Then, lift your hips and jump your feet back underneath your hips into the same squat position as before and fully extend your hips to stand tall. Advanced exercisers can add a jump at this point; beginners can skip the jump. That’s one rep.
WATCH MORE > HOW TO BURPEE
BULGARIAN SPLIT SQUAT
The Move: Stand facing away from a bench or stool. Hold dumbbells in each hand, if you want added resistance. Place your right foot on the bench, with the sole of your foot facing upward. Lower your body until your left thigh is about parallel with the ground. Drive through your left heel to return to the starting point. That’s one rep. Perform reps on both sides.
WATCH MORE > HOW TO DO A BULGARIAN SPLIT SQUAT
The Move: Start on the ground in a high plank position. Begin by lowering your body toward the floor, as you would for a traditional push-up. As you move lower, bring your right knee to the outside of your body and try to touch your right elbow with your knee. Bring your right foot back to the starting position as you push your body back up. Repeat the process with the left foot. That’s one rep. Perform reps on both sides.
*Note: The gif above is showing a walking spider push-up. Beginners should perform a static spider push-up and graduate to the walking spider push-up after perfecting the static move.
The Move: Adjust the TRX straps to mid-length, and stand facing the anchor point. Begin with your arms in a “Y” position above your head and select either a hip-width stance or have your feet slightly offset. Slowly lower your body backward, keeping a straight plank. Keep your arms straight as you return to the standing “Y” position. That’s one rep.
The Move: From a good squat position (chest tall and abs braced), place hands underneath the tire edge of the tire. Maintaining tall posture, push feet through the ground and extend hips to stand tall while simultaneously lifting the edge of the tire off the ground. Once standing tall, place one knee under the edge of tire and use that leg as assistance to lift the edge of tire to shoulder height. Switch your hands to palms forward and, with tall posture and abs braced, flip the tire forward. That’s one rep.
WATCH MORE > HOW TO FLIP A TIRE
The Move: Place a kettlebell in between your feet that are about hip-width. Sit your hips back and down to grab the kettlebell. Brace your core, lift your chest and engage your legs and hips to lift the kettlebell, keeping your shoulders above your hips and hips above your knees. Use the momentum from your contracted hips to thrust forward, driving the kettlebell forward and upward. As the kettlebell comes up, engage your glutes, quads and hamstrings. At the top of the swing, your arms should rise parallel to the ground or slightly above eye level. As gravity kicks in, control the kettlebell back down as you drive your hips back. That’s one rep.
WATCH MORE > HOW TO DO A KETTLEBELL SWING
KETTLEBELL GOBLET SQUAT
The Move: Stand tall with your feet hip-width, holding a kettlebell by the handles at your chest. Your elbows should be pointed down toward your feet. Squat down until your elbows hit the top of your thighs, then stand up. That’s one rep.
MEDICINE BALL ROTATIONAL THROWS
The Move: Stand sideways to a wall with tall posture and abs braced. Hold a medicine ball in both hands at waist-level. Maintaining tall posture, transfer your weight slightly to the rear leg while simultaneously rotating your head, shoulders and hips as one unit away from the wall to load the movement. With tall posture and abs braced, rotate the head, shoulders and hips as one unit toward the wall while pivoting on the back foot and throwing the ball underhand at the wall. Maintaining tall posture, catch the ball as it bounces off the wall. That’s one rep.