10 Minute Workout to Build Muscle Fast


              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

Workout Finisher #10 – Javelin & Switchin’

Workout-Finishers-2.0 Metabolic Circuit Finisher # 10 Javelin’ and Switchin’ Metabolic Circuit Finisher # 10 Javelin’ and Switchin’ Do the following circuit twice, resting only when needed.
  1. DB Javelin Reverse Lunge (10/side)
  2. Burpees (10) or Bench Vault (10/side)
  3. 1-Arm Switch Pushup (10/side)
  4. Jump Squats (10) or Star Shuffle (10/side)
CLICK HERE TO GET YOUR 51 FOLLOW ALONG FINISHER WORKOUTS TODAY There’s a new 4 minute addiction that’s sweeping the nation that’s proven to be BETTER than 30 minutes of normal, boring cardio. Canadian researchers at Queen’s University tested a workout using workout “finishers” style of training against long cardio. (Reference: Appl Physiol Nutr Metab. 2012 Sep 20.) – 22 college-aged women did 4 workouts per week for 4 weeks in one of three groups. Group A: did 30 minutes of treadmill running at 85% max heart rate Group B: did 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, or squat thrusts) with 10 seconds of rest between rounds. Group C: did nothing (they were the non-training control group). Results: Both training groups increased their aerobic fitness levels by the SAME amount (about 7-8%). That’s right, these short workout finishers (of ONLY 4 minutes) worked just as well as 30 minutes of cardio!  Shocking? Yes, but that’s not all. ONLY Group B, the workout finishers style training, also increased muscular endurance in common exercises like chest presses, leg extensions, sit-ups, and push-ups. And finally, this intense but brief training method used by Group B also resulted in greater overall workout enjoyment. Make sure you read that last sentence one more time so it sinks in please… Enjoyment is obviously a key to consistency when it comes to exercise otherwise you’ll never follow through.  The Canadian Scientists concluded that “extremely low volume bodyweight interval-style training” will boost cardiovascular fitness just as well as cardio while giving you BETTER improvements in muscle endurance. All in only 4 minutes. So, what was the EXACT protocol that helped these people get shocking results in just 4 minutes? It’s called METABOLIC STACKING from my good friend Mikey Whitfield who’s lost 105 POUNDS using this brand new scientific approach. It’s all part of Mike’s brand new Workout Finishers 2.0 System … And best of all, you don’t have to change what you’re currently doing! Just plug in Mikey’s “Finishers” with your favorite workouts to double your results and create a 38 to 48 “after-burn” of increased metabolic rate… And right now, it’s 65% off. => 4-Minute workout PROVEN to be better than 30 min of cardio  And in addition to all 51 BRAND NEW Workout Finisher Follow-Along Videos, you’ll also get the 21-Minute Finishers Express Workout System 100% FREE. But there is a catch. These special combinations of metabolic resistance training, metabolic conditioning and metabolic finishers are only available TODAY during this special celebration: ==> 51 Workout Finishers PLUS FREE 21-Minute Workouts (65% off) Workout finishers_funk roberts

Kettlebell Workout : 5 Minute LadderFinisher

  Today I have a Kettlebell Workout Finisher that you can use to help you bust through a plateau, accelerate fat loss and increase your overall lean muscle without working out longer.   A Triple Whammy! This is an advanced Finisher that uses a Metabolic Complex called “Sequencing” that combines two movements. You will complete a single rep of each movement and immediately shift to the next one repeating this sequence for set amount of time, in this case. In this Sequence we are using the Kettlebell (KB) Snatch and Press and the KB Clean and Press – NOTE: you must be able to perform kettlebell snatches and clean and press with good form before trying this Finisher. I added a twist to this Sequence Complex by using Ladder protocol with 3 different weights. Not only are you performing the two movements together one after the other, but now you will be increasing and decreasing weight as you move up and down the ladder of kettlebells. It’s a unique, challenging and SUPER effective way to burn off fat and build lean, dense muscle throughout the body…plus it’s Fun! HOW TO PERFORM THIS KETTLEBELL FINISHER Complete the following ladder circuit for 5 minutes resting briefly only when needed. Set up 3 different weighted kettlebells in front of one another (make sure they increase in weight) – For example – 12kg-16kg-24kg You will perform 1 rep of each movement one after the other using one arm and immediately switching to the other. Once you have finished, move up to the next weight and repeat the sequence. When you have finished the final kettlebell in the ladder, then go back down to the next weight and continue in the fashion moving up and down the weights until 5 minutes is complete. Exercise 1-Arm Kettlebell Snatch-Press 1 Arm Clean and Press Use this advanced finisher to help you break through a plateau and accelerate for lass (not working out longer) If you like this Finisher and want more highly effective workouts that will TRIPLE your results and even burn off stubborn fat (even if you think there’s no chance), then pick up a copy of Mike Whitfield’s Metabolic Chaos 4-Week Workout Program You can TRIPLE your results by using his approach that has helped thousands already, including six Turbulence Training Transformation contest winners. CLICK HERE TO GET YOUR COPY OF METABOLIC CHAOS AND 51 FINISHER WORKOUTS You get 51 NEW Finishers PLUS Metabolic Chaos 4 Week Workout You’ll take metabolic workouts to a whole new level because inside this new 4-week workout system, you’ll use a combination of metabolic resistance training, metabolic conditioning, metabolic density training and of course, even more metabolic finishers ALL combined in this brand new 4-week program. Based on the feedback from his clients that experimented with this workout, this bonus ALONE is worth the investment. But you’ll get it as a FREE bonus when you get Mike’s brand new Workout Finishers 2.0

MMA Burpee Finisher from Thailand

The burpee is the Ultimate Metabolic Bodyweight Exercise. This compound exercise works almost every muscle in your body in one short sequence of movements. Your heart and lungs are tested to the max as well. A set of burpees will force your body to work far above your capacity to take in, transport and utilize oxygen and, subsequently, your anaerobic conditioning will improve. I put this Burpee Variation circuit together in an effort to try and create and workout that can put the final blow to anyone training session, traditional strength workout, run or long boring cardio session at the gym. The different burpee variations make this workout challenging and effective. Use Finishers no more than twice a week after your combat sport training session, workout or cardio. MMA Burpee Workout Finisher 10 Exercise Finisher Circuit – 10 Minutes Perform each exercise for 45 seconds of work followed by 15 seconds rest and repeat for 10 full intervals. Exercise List 1. Side-to-Side Step Over one Legged Burpees – MMA Burpees 2. Med Ball Explosive Push Up Burpees – Thai Burpees 3. Wrestler Plyo Lunge Burpees – Wrestler Burpees 4. Terminators – BJJ Burpees 5. Bunny Hop Sprawls – Grapplers Burpees

Advanced Plyo-Box Jump Finisher

Use this advanced Plyo Box Jump Workout Finisher at the end of your workout or training session. Perform each exercise for 10 reps each one after the other with no rest in between. 1. High Box Jumps – 10 reps 2. Burpee Mid Box Jumps – 10 reps 3. Dumbbell Low Box Jumps – 10 reps CLICK BELOW TO ADD INCHES TO YOUR VERTICAL