You’ve just completed an awesome workout, but feel as if you should do just a little bit more before hitting the showers.
Why not try a finisher?
Finishers are short (10 minutes, and often shorter than that) exercise routines that you perform after your workout is already over. As a high-intensity, short-duration routine coming after you’ve already completed a full workout program, finishers are a great way to push yourself to your absolute limit.
Utilizing a finisher program adds a metabolic element to your workouts, thus creating an EPOC (excess post-exercise oxygen consumption, informally called afterburn) effect within the body. By challenging you to perform at a high intensity for such a short duration, finishers rev up your metabolism to help your body burn fat better and longer.
The best way to use these finishers is to choose one routine and add it to the end of your workout. Don’t add more than one to a given workout because you increase the risk of breaking down, getting injured and not enjoying your workouts.
Today we’ll look at several finishers you can perform without any equipment and in a small space. These are perfect to do when you are traveling and don’t have time to hit the hotel gym, or if you had a workout that included a lot of heavy lifting.
Multi-Planar Leg Matrix
Perform 12 of each of the following:
- Stagger Squats
- Lateral Lunges
- Skater Jumps
- Stagger Stance Skier Swing + Jump
Don’t be fooled by the simplicity of this workout! The combination of squats, lunges and jumps will rev up your metabolic engine all while training your legs to move in different planes of motion. You might discover muscles you didn’t think you had!
Repeat for up to 3 sets.
Do 20 of each of the following:
- Bear Crawl – forward 4 steps, backward 4 steps
- Crab Walk – forward 4 steps, backward 4 steps
- Inchworm to a Push Up
Repeat for up to 5 sets. These exercises will challenge you in basic functional ways that we hardly ever do in a typical Western life. Build your mobility and functional movement patterns while urging your muscles to burn more fat.
Perform these in sets of 20 seconds on, 10 seconds off:
- Split Jumps (right)
- Split Jumps (left)
- Forward Lunge to Reverse Lunge (right),
- Forward Lunge to Reverse Lunge (left)
- Plank, Plank Jacks
- Two-Point Plank (right),
- Two-Point Plank (left)
Perform split jumps on your right leg, then rest, then perform a plank, then rest. Next, move on to split jumps on your left leg, then rest, then do plank jacks, and again rest.
Continue with 20s on and 10s off for the remainder of the exercises.
Train Like a Champ
These should be performed for 60 seconds, followed by 30 seconds of rest:
- Fake Jump Rope (or real if you have one)
- Side to Side Low Box Runners
- Run in Place
- Shadow Box
Train like Rocky to beat your fitness into submission.
30 Seconds On, 15 Seconds Off
- Wall Sit
- Bear Crawl
- BW Skier Swing
- Towel Hip Turn Isometric Hold
- Eccentric Push Up (5 seconds down)
You’ll only have to go through this once to feel the total-body burn, but feel free to run through this more often if desired!
Remember that not all exercise programs are suitable for everyone, so be sure to check with your doctor before beginning any fitness program to avoid or reduce the risk of injury.