Mike Whitfield, CTT – Creator of the Workout Finishers 2.0 Follow-Along System
Here’s a quick recap of how you got introduced to a new “twist” on using finishers after your main workout…
Cool. Now you’re caught up.
Seriously, you already discovered that you don’t have to do the traditional finishers found in a lot of programs, but instead, you can plug in advanced methods like…
# 1 Density Finishers – time sets, timed rounds, etc.
# 2 Gauntlet Finishers – where one exercise is assigned as a “gauntlet” like this circuit…
- Braced Squat
- Chin-ups or Inverted Rows
- Braced Squat
- Shuttle Sprint
# 3 Superset Finishers – Two moves, but with fun combinations of ladders, density approaches and more
# 4 Ladder Finishers – These sneaky ones will get the best of you.
Now, let’s look at some more finisher approaches with a couple of awesome finishers you can plug in this week with your program.
Finisher Approach # 5 – Metabolic Circuits
Metabolic circuits can be typically longer than your standard finisher, so they can serve as a great short workout for those times when you have a packed schedule, but you want to get the most you can out of a short workout.
For example, going for a 10-minute walk is a great way to stay active and clear your head. But to be politically incorrect, you CAN’T count that as a workout.
With metabolic circuits, you must use compound movements (even combination moves like the ones you’re about to do) and short rest periods.
Here’s a solid Metabolic Circuit Finisher right here that you can use as finisher or a fast, but effective workout:
“8-1/2 Minute Combo Gauntlet” Finisher
Do the following circuit 3 times, resting for 30 seconds between circuits. Use a weight that will allow you to complete all reps with a fast tempo, but under control:
- Squat and Press Combo (30 secs)
- 1-Arm Inverted Row or DB Row (30 secs/side)
- Pushup/X-Body Mountain Climber Combo (30 secs)
- Total Body Extensions (30 secs)
Now, you might not be familiar with a couple of these moves, so here are some photos and descriptions. My follow-along videos are better, but at least you’ll get…
… the picture <= Ha! See what I did there? Hilarious.
Squat and Press Combo
• Hold a pair of dumbbells at shoulder height and your feet just outside shoulder width apart.
• Squat to at least parallel, maintaining an upright torso.
• Return to the standing position
• Pressing the weight overhead.
Hey, why did my feet disappear in the second photo? Who knows. I could be floating… how awesome is that?
Pushup/X-Body Mountain Climber Combo
• Start in the pushup position and your abs braced.
• Perform a pushup by lowering yourself to the ground, keeping a straight line with your body.
• Push through your hands back to the starting position.
• Perform an X-Body Mountain Climber by bringing one knee towards the opposite elbow, keeping your body in a straight line. Repeat for the other side.
• That’s one rep – repeat as necessary.
Total Body Extension
• Start in the standing position as if you were going to do a bodyweight squat.
• Dip down quickly into a quarter squat and swing your arms behind you by your sides.
• Explode up and extend your body onto your toes, raising your arms overhead.
• Control the descent back and in one movement return to the dip before exploding back up again.
• This is a non-impact replacement for jumping.