Certified Turbulence Trainer, Mike Whitfield of Acworth, Georgia (read his success story here), has given us a 5 part series on metabolic finishers to add to your fat loss workouts. These are fantastic replacements for traditional interval training if you’re looking for ways to switch it up from machine-only interval training.
Finisher # 1 “Lower/Upper Body Countdown”
Do the following super-set resting as little as possible. In the first super-set, you will complete 10 reps of each exercise. In the next super-set, you will complete 9 reps. Continue in this fashion until you complete 1 rep of each exercise
1A) Alternating Lunge Jumps (10 ea, 9 ea, 8 ea, etc, etc, down to 1 rep ea.)
1B) Push-ups (10, 9, 8, etc, etc. down to 1 rep)
Finisher #2 “High Intensity Cardio / Ab Endurance Superset”
Best done after any workout – Do the following superset 4 times, resting for 30 seconds between supersets.
1A) Any cardiovascular activity (running or biking for example) at an intensity that you can only sustain for 2 minutes
1B) Push-up Plank (ALAP* up to 1 minute)
*ALAP – as long as possible
Finisher #3 The “Ten-Four” Total Body Conditioning Circuit
Best done after a total body workout if done only twice; Otherwise, it can be done up to 4 times as a stand-alone bodyweight workout) … the name comes from using this as a stand-alone workout.
1A) Box Jumps (10)
1B) Inverted Row (10)
1C) Spiderman Push-ups (10)
1D) Prisoner Cross-Over Lunge (10 ea)-
Starting with the left leg as an example, a Cross-Over Lunge is where you step with your left leg forward and laterally over the right leg and then return to the starting position… complete all reps, then switch
1E) Stability Ball Pike (10)
1F) Burpees (10)
Everything is 10 reps and you do it 4 times… hence the name, “Ten-Four”. 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.
- Web-based Fitness/Nutrition Coaching
- 1-on-1 and Group Training
- Boot Camps
Mike has added his 2nd round of metabolic finishers. If you have your own metabolic finishers you’d like to suggest, let us know in the comments section below.
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer