Metabolic Plyometrics FinisherImplementing Finisher Circuits into your training program is a must. You can use finishers to end off your workouts with a HIIT circuit or to target any lagging body parts you may want to build.
This 5-minute Plyometrics Finisher Circuit will help you raise your metabolism so you burn more fat, increase your explosive power, improve your overall cardio, strengthen your legs all in a short period of time.
You can use this finisher one or two times per week after your workout session/metabolic training or your combat sport class.
If you are a trainer, end off your client’s workouts with this Finisher.
Plyometrics Finisher Circuit
Perform each exercise for 45 seconds of work followed by 15 seconds rest. Complete one round for 5 minutes.
Exercises
Burpees
Tuck Jumps
Plyo Lunges
Jumping Jacks
Jump Sqauts
3 Reasons to Use This Metabolic Plyometric Finisher1. Quick and Effective Circuit – Finisher Workouts are a short bodyweight or single piece of equipment circuit for only 3-10 minutes that you can use at the end of your workout. This specific routine allows you to target your legs, while increasing your cardio with this high intensity short circuit. It’s quick nut very effective.
2. Build Muscle and Explosive Strength – Plyometrics also known as jump training is perfect to use in order to stimulate the Stretch Shortening Cycle and teach your body to be able to increase your power output in a short period of time. Plyo’s are exercises that have your muscles exert maximum force, which help to increase power and speed.
Plyo’s also target your type 2a and b fast twitch muscle, which happen to be the biggest and strongest in the muscle. Our bodies contain more type 2 muscle fibers and when you train them, you are able to activate your powerhouse muscle fibers and quickly gain muscle and strength.
3. Burn More Fat – Metabolic Training – The short definition of metabolic training is completing compound exercises with little rest in between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout.
Metabolic workouts are usually HIIT that builds muscle and strength while jacking up your anaerobic metabolism, which will create the “Afterburn Effect”.
The After Burn Effect jacks up the metabolism enabling you to burn fat 24-36 hours after your training session.
You will also burn more fat as metabolic training Burn a lot of sugar (muscle glycogen) in a short period of time so that your body begins to burn fat stores for energy.
CLICK LINK BELOW IF YOU WANT TO ADD 2-10 INCHES TO YOUR VERTICAL
Butt Finisher Circuit: Glutes Workout for Women
5 minute Butt Workout finisher to help tighten the gluteus muscles. This glutes workout for women or butt workout is a quick and effective way to firm and shape the gluteus..glutes.
Angela uses quick finishers like this to target your legs and gluteus
Butt Finisher
Perform each exercise for 60 seconds of work on after the other with no rest in between
1. Alternating Meet the Queens
2. Plie Squats
3. Lying Hip/Glute Raises
4. Plank Knee to Chest Kickbacks R -30 seconds
5. Plank Knee to Chest Kickbacks L -30 seconds
6. Jump Squats
Battle Ropes (also known as climbing ropes, fitness ropes and battling ropes ) are an amazing tool that provide an intense workout for improving muscular strength, endurance, cardiovascular conditioning, have substantial fat burning properties.
Battle Ropes Finisher CircuitAs a Finisher perform each exercise for 30 seconds each with no rest in between
1. Battle Rope Alternating Lateral Side Step Waves
2. Battle Rope Up – Down Waves
3. Battle Rope Alternating Waves
4. Battle Rope Slither Waves
5. Battle Rope Jumping Jacks
6. Battle Rope Mini Waves
7. Battle Rope Grapplers Hip Toss
8. Battle Rope Alternating Lateral Side Step Waves
When I have access to them, I ensure that they are included as part of my training.
Whether you are an MMA or combat fighter training to improve you overall conditioning, grip strength and shoulder endurance, an athlete looking to enhance explosiveness and core strength or someone that wants to use an exercise tool to effectively burn fat and build muscle with low risk of injury, the Battle Ropes are the way to go.
Here are some of the benefits to adding Battle Ropes to your training:
• Huge Metabolic Impact which relates to burning fat and building lean muscle
• Battle ropes are one of the best ways to increase overall work capacity that provides an intense muscle shredding workout
• As a Combat or MMA athlete you can build incredible grip, forearm, core, and shoulder strength.
• A combat athlete can use the rope to enhance their conditioning level
• Battle Ropes work you muscles in ways that few other training tools can by both utilizing your shoulders, hips, and abs and also forcing you to brace your core and stabilize your spine during explosive movement.
• Battling Ropes build explosiveness
• They’re low impact: Low impact and low risk of injury? THIS IS AN IMPORTANT FACTOR CAUSE YOU WANT TO train at the highest level to cerate the biggest work capacity without the risk of injury.
• Low to no impact on the joints, which is important for longevity.
• Elevates heart rate just as much as running.
• Involves the entire body
• They’re easy to learn
WANT YOU OWN BATTLE ROPES – GET THE STROOPS BEAST ROPES – CLICK HERE
PEC PUNISHER WORKOUTGreat Chest Workout that hits the entire pectoral region. You can use this as finisher to help build your chest.
All you need are dumbbells and a bench that can adjust from decline to incline. If you are looking to add and build some size onto your chest use this for a month and let me know your progress.
Make sure you stretch your pecs after this routine and have a healthy and clean post workout meal or drink.
The Pec PunisherPerform 7 reps of each exercise one after the other for a total of 35 reps. Rest for one minute and repeat.
Exercise List
High Incline DB Press – 7 reps
Slight Incline DB Press – 7 reps
Flat DB Press – 7 reps
Decline DB Press – 7 reps
Push Ups – 7 reps
CHEST FINISHER TIPS
• Roll your shoulder blades back and down (Scapular Retraction), like you’re pinching them together and accentuating your chest.
• Let your back keep a natural arch so that you have a slight gap between your lower back and the bench.
• Do not flare out or over rotate your elbows. That can injure the shoulder and more serious the Rotator cuff
• Keep elbows downward during each rep
• Push the dumbbells up so that your arms are directly over your shoulders and at the midline of the chest. (any higher and you can injure your shoulders)
• Lower the dumbbells down and a little to the side until your elbows are slightly below your shoulders.
• Exhale on the way up and inhale on the descend
• Control the weight at all times
• Try not to lock out your elbows
• You do not need to touch the dumbbells together. That will take tension off the movement
MOUNTAIN CLIMBER FINISHER CIRCUIT – CLIMB OF DEATH
Finisher is a 3-10 minute high intensity circuit you can perform after your main training session to drain last bit of energy in your tank and maximize fat burning.
MOUNTAIN CLIMBER FINISHERUse this circuit at the end of your main training session. Perform each exercise for 60 seconds of work on after the other with no rest in between. Workout takes 5 minutes and targets your chest, core and cardio!
Exercise ListMountain Climbers Everest Climbers One Arm Climbers left One arm Climbers Right Cross Body Climbers
Implementing Finisher Circuits into your training program is a must. You can use finishers to end off your workouts with a HIIT circuit or to target any lagging body parts you may want to build.
This 5-minute Plyometrics Finisher Circuit will help you raise your metabolism so you burn more fat, increase your explosive power, improve your overall cardio, strengthen your legs all in a short period of time.
You can use this finisher one or two times per week after your workout session/metabolic training or your combat sport class.
If you are a trainer, end off your client’s workouts with this Finisher.
Plyometrics Finisher Circuit
Perform each exercise for 45 seconds of work followed by 15 seconds rest. Complete one round for 5 minutes.
Exercises
Burpees
Tuck Jumps
Plyo Lunges
Jumping Jacks
Jump Sqauts
3 Reasons to Use This Metabolic Plyometric Finisher
1. Quick and Effective Circuit – Finisher Workouts are a short bodyweight or single piece of equipment circuit for only 3-10 minutes that you can use at the end of your workout. This specific routine allows you to target your legs, while increasing your cardio with this high intensity short circuit. It’s quick nut very effective.
2. Build Muscle and Explosive Strength – Plyometrics also known as jump training is perfect to use in order to stimulate the Stretch Shortening Cycle and teach your body to be able to increase your power output in a short period of time. Plyo’s are exercises that have your muscles exert maximum force, which help to increase power and speed.
Plyo’s also target your type 2a and b fast twitch muscle, which happen to be the biggest and strongest in the muscle. Our bodies contain more type 2 muscle fibers and when you train them, you are able to activate your powerhouse muscle fibers and quickly gain muscle and strength.
3. Burn More Fat – Metabolic Training – The short definition of metabolic training is completing compound exercises with little rest in between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout.
Metabolic workouts are usually HIIT that builds muscle and strength while jacking up your anaerobic metabolism, which will create the “Afterburn Effect”.
The After Burn Effect jacks up the metabolism enabling you to burn fat 24-36 hours after your training session.
You will also burn more fat as metabolic training Burn a lot of sugar (muscle glycogen) in a short period of time so that your body begins to burn fat stores for energy.
CLICK LINK BELOW IF YOU WANT TO ADD 2-10 INCHES TO YOUR VERTICAL
