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 after burn) 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 density sets, which are finishers that are great to do when you are short on time and want to get in a lot of work quickly. With these finishers you can track your progress over time by recording how many rounds you are able to complete in the given time period.
Simply switch between the movements/exercises as indicated until the target time is reached. We like to keep our density sets brief (five to eight minutes) at the end of a workout, but if you bump any of these up to eight to eight to 20 minutes, they could easily stand on their own.
5-minute density set of:
- Push-Up Plank Diagonals (8 each)
- Stagger Stance Squat (8 each)
You can put in a ton of work here and feel drained after just these two exercises because they challenge almost your entire body. Moderate your pace to last the entire 5 minutes.
4-minute density set of:
- Single Arm Clean to Push Press (left)
- Single Arm Clean to Push Press (right)
While simple (just one exercise on each arm), this movement is one of the best for your entire body. Use either dumbbells or kettlebells and get ready to feel the burn!
Crazy Eights: – 8-minute density set of:
- BW Rotational Squat (8 each)
- Deadbug (8 each)
These exercises will work your core and rotational stability, while at the same time delivering a metabolic kick.
5-minute density set of:
- Split Stance Jump to Bilateral Landing (5 each)
- Band-Resisted Push Up (5 each)
Jumps and band-resisted pushups will rev up your metabolism like no other! You might have to catch your breath in the middle of this one. The best strategy is to moderate your pace to be able to finish strong.
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.