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 workout for ripped abs. “Dirty 30” abs and core workout for rock-solid abs using leg raise variations.
Dirty 30 Abs Workout – Leg Raises
Perform all three-leg raises variation for 10 reps one after the other with no rest. Rest for 30-60 seconds and repeat for 3 full rounds.
Upper Leg Raise – 10 reps
Full Leg Raises – 10 reps
Lower Leg Raises – 10 reps
CLICK HERE FOR YOUR DIET AND NUTRITION MEAL PLANS FOR FIGHTERS
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
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
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
