Looking for a way to finish off your workout and ensure you see maximum results? Finishers are an excellent way to do so. A finisher is a short series of exercises designed to bring your body to a state of full fatigue, in other words, finish you off.
Consistently adding these to your workout program will train your body to resist fatigue, maintain better overall endurance, and see faster results.
What are the benefits to finishers?
Here are just a few to consider.
Greater Metabolic Burn
Want to burn fat to get leaner? Finishers will definitely help. As they are so intense, they’ll help drive your metabolic rate upwards for up to 48 hours after your workout session, ensuring that you maximize your fat burning potential.
Improved Muscular Strength
This finisher involves an element of resistance and while you may not be lifting maximum weight, you are still lifting enough weight to really challenge yourself. This, at the end of the day, can lead to superior strength gains.
Then when you do go to lift your heavy weight again, you should find that you are stronger as you’re fresh. Pushing through that fatigued state to get the weight up will provide excellent transfer over benefits.
Enhanced Cardio Output
Let’s face it, hours on the cardio machines suck. With finishers, you can avoid that. This 10 minute workout will get your heart rate elevated and keep it there the entire time. Since it is so intense, you’ll actually see more fitness benefits than if you had done a full 60 minutes at a moderate pace on one of those exercise machines.
Great As A Stand-Alone Session
Even better is that this finisher protocol can also be used as a substitute for an entire workout on those days when you’re really short on time. While obviously you don’t want to get in the habit of skipping your standard workouts, if you are very busy and are tempted to skip the session altogether, a finisher can be a great way to avoid that.
Since it takes just 10 minutes and still allows you to get some exercise in, it’s an optimal way to stick with your fitness plan and continue to see results.
Ready for the protocol? Here’s what you need to do.
Your 10 Minute Finisher Workout
For this finisher workout, you can choose any dumbbell based exercises, provided they are compound in nature. This means no triceps kickbacks allowed.
Instead, choose exercises shoulder press, dumbbell push-ups, squat and press, squats, deadlifts, rows, lunges, dumbbell burpees, split squats, alternating dumbbell snatches, or step-ups.
What you’ll do is choose four exercises that you’ll use for this circuit and then complete 10 reps of each exercise, moving from one exercise to the next. Take as little rest between the exercises as possible.
Continue on in this manner until the 10 minutes is up. Note that there are no scheduled rest breaks in this 10 minute cycle. This said, if you do feel like your form is going, pause briefly and then start up again. Never sacrifice good form.
Try this next time you’re finishing up a workout or short on time. You won’t be disappointed.
Need Metabolic Workouts that will help you burn fat and build muscle at the same time. Click HERE and go to the Next Page
This is the full workout session I did with the conditioning class on Thursday night. We started with a quick warm up followed by 12 intervals sprints. After that we head inside for 2 rounds of a killer bodyweight circuit and finish off with a quick 10-exercise abs and core workout.
The session is a perfect explosive cardio based, fat burning and core strengthen beast.
Conditioning Class for Fighters – May 29
Perform a thorough warm up prior to starting this workout session.
Sprint Training
Perform 12 interval sprints including 3 warm up intervals
Bodyweight Circuit
Perform each exercise for 60 seconds of work followed by 15 seconds rest.
Rest for 2 minutes and repeat for 3 full rounds.
Exercise List
1. Double Burpees
2. Judo Push Ups
3. Side-to-Side Plyo Lunges
4. Knee Grabs
5. Explosive Jacks
6. Mountain Climbers
7. Prisoner Squats
8. Kick Ups
9. Alternating Side Planks
10. Sprawl to Knee Strike
Abs and Core Circuit
Perform each exercise for 30 seconds followed by 5 sec rest one after the other for one full round.
Exercise List
1. Alternating Side to Side In and Outs
2. Windshield Wipers
3. Hip Raises
4. Knee Grabs
5. Foot Grabs
6. Abs Bicycles
7. Leg Raise (isometric hold)
8. Abs Spring Ups
9. Alternating one Leg V-ups
10. Plank
CLICK HERE <=Get your 14 Week Metabolic Bodyweight Program with 30 Metabolic Blasters
This finisher has the best KB exercise of all time… the KB Swing.
Now most people get the KB Swing all wrong and you might be, too. You don’t do a squat followed by a front raise (that’s what most people do). The trick is to really “fire” from the hips and glutes and your arms are just along for the ride.
When you do KB Swings correctly, you’ll not only get your core stronger, but you’ll also improve your conditioning and hit a lot of muscle at one time. That’s why it’s a staple in this finisher from KB Expert Chris Lopez, CTT…
Kettlebell Bodyweight Advanced Finisher – The Scenario
Perform each exercise one after the other for one round with no rest in between.
1. 2 Arm Kettlebell Swings – 20 reps
2. Burpees – 10 reps
3. 2 Arm Kettlebell Swings – 20 reps
4. Close Grip Push Ups – 15 reps
5. 2 Arm Kettlebell Swings – 20 reps
6. Mountain Climbers – 20 reps per leg
7. 2 Arm Kettlebell Swings – 20 reps
You can get dozens more of KB Finishers from Chris Lopez here PLUS some fat-burning bodyweight workouts from Mike Whitfield:
31 NEW KB Finishers and Advanced Bodyweight Workouts
Abs Finisher Workout
Try this abs finisher workout at the end of your next training session.
Jump Rope Ab Finisher # 2 – Rope My Abs
Do the following circuit twice, resting for 1 minute between circuits. Jump Rope at an intensity that you can only do for 1 minute… remember, that’s why you get a full minute of rest between circuits!
Do the following circuit twice, resting for 1 minute between circuits.
Jump Rope or Jumping Jacks (1 minute)
Stability Ball Jackknife Pushup or Pushup/X-Body Mountain Climber Combo (30 secs)
Jump Rope or Jumping Jacks (1 minute)
Hand Step-ups or Hand Walk-outs (30 secs)
Click HERE to Get 51 Abs Finisher Workouts –Jump Rope Ab Finisher # 3 – Jumpin’ and Climbin’
Do the following circuit resting only when needed.
In the first circuit, you’ll perform 6 reps of both climbing exercises. In the next circuit, you’ll perform 5 reps of both climbing exercises. Continue in this fashion until you complete 1 rep of each climbing exercise. For the jump rope, you’ll perform 20 secs every circuit.
Jump Rope or Jumping Jacks (20 secs) Jump Rope or Jumping Jacks (20 secs)
Want 51 Abs Finisher Workouts
Demolition Dumbbells – Intermediate – Advanced
Burpee – Burpee workout using dumbbells. This is a burpee finisher using dumbbells. Adding resistance makes the burpee exercise more metabolic and also increases the intensity
DUMBBELL BURPEES
Perform all 5 exercises for 45 seconds of work followed by 15 seconds rest one after the other for 2 straight rounds
Complete one after the other for 2 rounds and a total of 10 full Circuits Total Workout Time 10 Minutes.
FUNK GYMBOSS TIMER: – http://www.tinyurl.com/funk-gymboss
Demolition Dumbbells – Intermediate – Advanced
1. Dumbbell Burpee Thrusters with Push Ups
2. Dumbbell ManMakers – Clean-Squat-Press-Burpee-Push Up
3. Dumbbell Burpee with Jump
4. Dumbbell Burpee Curls
5. Double Burpee Dumbbell Snatch
Looking for a way to finish off your workout and ensure you see maximum results? Finishers are an excellent way to do so. A finisher is a short series of exercises designed to bring your body to a state of full fatigue, in other words, finish you off.
Consistently adding these to your workout program will train your body to resist fatigue, maintain better overall endurance, and see faster results.
What are the benefits to finishers?
Here are just a few to consider.
Greater Metabolic Burn
Want to burn fat to get leaner? Finishers will definitely help. As they are so intense, they’ll help drive your metabolic rate upwards for up to 48 hours after your workout session, ensuring that you maximize your fat burning potential.
Improved Muscular Strength
This finisher involves an element of resistance and while you may not be lifting maximum weight, you are still lifting enough weight to really challenge yourself. This, at the end of the day, can lead to superior strength gains.
Then when you do go to lift your heavy weight again, you should find that you are stronger as you’re fresh. Pushing through that fatigued state to get the weight up will provide excellent transfer over benefits.
Enhanced Cardio Output
Let’s face it, hours on the cardio machines suck. With finishers, you can avoid that. This 10 minute workout will get your heart rate elevated and keep it there the entire time. Since it is so intense, you’ll actually see more fitness benefits than if you had done a full 60 minutes at a moderate pace on one of those exercise machines.
Great As A Stand-Alone Session
Even better is that this finisher protocol can also be used as a substitute for an entire workout on those days when you’re really short on time. While obviously you don’t want to get in the habit of skipping your standard workouts, if you are very busy and are tempted to skip the session altogether, a finisher can be a great way to avoid that.
Since it takes just 10 minutes and still allows you to get some exercise in, it’s an optimal way to stick with your fitness plan and continue to see results.
Ready for the protocol? Here’s what you need to do.
Your 10 Minute Finisher Workout
For this finisher workout, you can choose any dumbbell based exercises, provided they are compound in nature. This means no triceps kickbacks allowed.
Instead, choose exercises shoulder press, dumbbell push-ups, squat and press, squats, deadlifts, rows, lunges, dumbbell burpees, split squats, alternating dumbbell snatches, or step-ups.
What you’ll do is choose four exercises that you’ll use for this circuit and then complete 10 reps of each exercise, moving from one exercise to the next. Take as little rest between the exercises as possible.
Continue on in this manner until the 10 minutes is up. Note that there are no scheduled rest breaks in this 10 minute cycle. This said, if you do feel like your form is going, pause briefly and then start up again. Never sacrifice good form.
Try this next time you’re finishing up a workout or short on time. You won’t be disappointed.
Need Metabolic Workouts that will help you burn fat and build muscle at the same time. Click HERE and go to the Next Page
