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)
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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
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Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer