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

Craig Ballantyne is the author of The Perfect Day Formula: How to Own the Day and Control Your Life. Craig has been a contributor to Men's Health magazine for over 17 years. Today he teaches his gift to high-performing entrepreneurs how to squeeze more out of their days, increase their income, and make more quality time for their families in his Perfect Life Workshop and Work-Life Mastery programs. Craig used his own advice to overcome crippling anxiety attacks in 2006, and he'll teach you his 5 Pillars of Success so you can increase your income, decrease your work time, and live the life of your dreams. Learn more about Craig at craigballantyne.com

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