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