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Metabolic Finishers – Part 1

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”

This is best done after a total body workout or upper-body focused workout… lunge jumps would be quite demanding after a lower-body workout.

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.

Mike Whitfield, Certified Turbulence Trainer

  • 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


Craig Ballantyne

If you want to double your income, work less, and become the ambitious millionaire you've always wanted to be... Craig Ballantyne is the coach who will help you do it. With more than 20-years of experience as an entrepreneur and five 7-figure businesses under his belt, he specializes in helping "struckling" entrepreneurs get out of the mud and build the business of their dreams. To see if you qualify for Craig's "Millionaire Coaching Program" send an email to with the subject line "Millionaire".