In Part 1 of the Metabolic Finishers series, Certified Turbulence Trainer Mike Whitfield gave us 3 fat burning methods that could be used as complete workouts. Today, Mike carries on with more metabolic finishers featuring bodyweight exercises and kettlebell workouts.
Finisher #4 The 20/30 Total Body Conditioning Circuit – After a total body workout if done only twice; otherwise, it can be done up to 4 times as a stand-alone body-weight workout.
Do the following circuit (with 60 secs of rest between circuits) twice if doing this as “intervals” after a workout, and up to 4 times if used as a stand-alone body-weight workout:
1A) Body-weight Bulgarian Squat Jumps (20 secs ea. leg)
1B) Inchworm (30 secs)
1C) Overhand Grip Inverted Row (20 secs)
1D) Stability Ball Leg Curl (30 secs)
1F) Mountain Climbers (30 secs)
Finisher #5 Explosive Push-up / KB/DB Swing Intervals – After a total body workout or upper body workout because the legs will be ready for swings.
Do the following superset 4 times
1B) Explosive Push-ups (10) (hands leaving the ground between reps)
1B) KB/DB Swings (25), rest 30 secs
Finisher #6 KB/DB Swing / Plank Superset –After a total body workout or upper body workout because the legs will be ready for swings.
Do the following superset 8 times, resting for 30 secs between super-sets. Be sure to switch hands for the KB/DB Swing on each superset (for example, do the 1-Arm Swing with the left hand in super-set 1, and then the right in super-set 2, etc., etc.)
1A) 1-Arm KB/DB Swings (15)
1B) Stability Ball Plank (20 secs)
Finisher #7 Total Body Circuit – after any workout-
Do the following circuit 3 times, resting for 45 secs between circuits
1A) Close-Grip Push-ups (12)
1B) Goblet Squat (15) (use a weight that you can do 20 reps with)
1C) On/Off Alternating 1-Legged Plank (an Alternating 1-Legged Plank is a plank where you leave one foot off the ground while in the plank position… switch feet with each rep) Hold the 1-Legged plank for 10 secs, then rest for 5 secs – Do this 6 times, alternating which foot is off the ground with each rep)
1D) Jumping Jacks (30)
Mike Whitfield, Certified Turbulence Trainer
- Web-based Fitness/Nutrition Coaching
- 1-on-1 and Group Training
- Boot Camps
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer